Cardiovascular Drills for Concluding Practice

Originally Published in: The Wrestling Book

Provided by: Human Kinetics

At the end of practice, the following activities can be used.

Rope Skipping

This is a fantastic activity for promoting quickness and lightness on the feet. It assists with balance and coordination and can be an excellent workout in itself. I highly recommend Buddy Lee's books and videos on rope skipping. Buddy is an unbelievable performer and rope skipper, and his ropes are ultra fast. See www.buddyleejumpropes.com

LOBO Round-Up

Another unique and creative activity for the conclusion of practice is the LOBO round-up. We perform the LOBO round-up every so often as a motivating, change-of-pace activity. The wrestlers really like it. Here are the particulars of the drill:

1. Turn on the music nice and loud. Coaches, choose the music, or your wrestlers will play something you hate!

2. The wrestlers work in pairs with partners of approximately the same weight.

3. Divide the wrestlers as evenly as possible into six groups for station drills.

4. Get 10-pound (5 kg) plates from the weight room for station 3, the number equal to the number of wrestlers in the largest group.

5. Place one group at each of the six stations.

6. On the whistle, the wrestlers begin the activity at their station. The drill at each station should last 20 to 30 seconds. At each station, each partner does two alternating intervals. On the coach's whistle, the groups move to the next station. The interval of time to move to the next station should be no longer than 15 seconds before starting the next activity. The stations are as follows:

Station 1

Partner A sprints across the room and back while partner B rests. Then partner B sprints while partner A rests. (Remember, the partners in each group do two intervals at each station.)

Station 2

Partner A does the designated number of push-ups with his legs propped on partner B's back, then the partners reverse roles.

Station 3

Partner A lunges forward while holding the 10-pound (5 kg) weight in front of him, keeping his arms extended. He alternates between stepping the left leg and then right leg forward (a) . At the same time, partner B does squats while holding the 10-pound plate over his head. He must do full squats, so the thighs come down parallel to the floor (b). The partners then switch 10-pound plate drills.

Station 4

Partner A does the designated number of abdominal crunches while partner B holds his legs down on the mat. They then reverse positions.

Station 5

Partner A performs "ski" jumps across partner B's back. At this station, one partner is on his elbows and knees while the other stands beside him, facing the same direction and alternately jumping from side to side. They then rotate positions.

Station 6

Partner A jumps vertically as many times as he can during the time frame determined by the coach. He must jump as high as he can, lifting his knees as high as possible (a). At the same time, partner B performs a wall sit with his back against the wall and upper thighs parallel to the floor (b). He stays in that position as long as partner A vertically jumps. They then change positions.