Watch as Coach explains, and a wrestler demonstrates timing the flick on the whistle. When in the down position, your head should be up looking at the referee's hand. Sometimes the ref's hand motion will beat the whistle and you are trying to get a jump. The down wrestler executes a seal off by taking the elbow to the top of the rib cage with the arm at a 90-degree angle. The free hand should attack the hand on the belly with your elbow on the forearm taking away leverage as you stand up.