Wrestling Shot and Sprawl Partner Drill

A partner wrestling progression: the attacker changes levels and shoots for the legs with a deep penetration step, and the defender sprawls, kicking the legs back and dropping the hips to stop it. Students work on technique, reaction, and power with control and no takedowns.

How to play

1. Lay out mats in blocks and pair students of similar weight; stance: feet apart, knees bent, hands in front (2 min).
2. Level change and penetration step solo: drop the hips, front knee to the mat, head up; 3 sets of 6 each side (4 min).
3. Sprawl solo: on a clap, kick the legs back, hips to the mat, hands in front, and pop back up to stance; 3 sets of 6 (4 min).
4. Partner work at slow speed: the attacker shoots and wraps the thighs without lifting or taking down; the defender sprawls and rests their chest on the attacker's back; 8 each (5 min).
5. Reaction game: the defender scores if they sprawl before the attacker locks hands; the attacker scores if they lock. 30-second rounds, then switch (5 min).

Rules

• Never lift or take down your partner; the action ends when hands lock or the sprawl stops it.
• The attacker's head stays up, never driving with the top of the head.
• At least 2 m (6 ft) between pairs.
• Stop immediately on 'Stop!' or a tap on the mat.

Variations

Adaptations

• Limited mobility: practice the level change and arm reaction from the knees or seated.
• Hearing impairment: the partner gives a visual signal instead of a clap.
• Fitness level: sets of 4 reps and a sprawl with knees down.

Learning goals

• Perform a level change and penetration step with safe technique.
• React to a shot with a sprawl.
• Control force to practice without risk to a partner.

Equipment for a class of 25

• tatami mats: 30

Teacher tip

Check that there are no gaps between mats. The most common mistake is looking at the floor when shooting; fix the head position before moving to partner work.

More activities like this

More main activities for High School