Welcome to Level 5 of the Dynamic Wrestling Curriculum

Click on a move to watch the video!

Video Looped Video Important Details
1. box-out, Stand-up Looped
  • Were they in the proper posture on bottom (toes not curled, pointed out)?
  • Did they box out, with their wrist outside their elbow (so that the opponent cannot reach a cross wrist)?
  • Did they pivot up to their feet (never taking an actual step up?)
  • Was there a knee-slide or two inbetween the first and second pivots?
  • Once in the rear standing position, did they maintain a boxout position, with their elbow touching their own thigh? Were they in a wrestling stance? Did he get finger control?
  • 2. Switch Looped
  • Were they in the proper posture on bottom (toes not curled, pointed out)?
  • Did they cross-over their hands and step up at the same time?
  • Did they land on their hip (not flat on their butt)?
  • Did they finish by attacking a high crotch?
  • 3. Bronco Looped
  • Were they in the proper posture on bottom (toes not curled, pointed out)?
  • Did they throw their butt up into the air, and then get really low?
  • 4. Knee-bounce standup Looped
  • Did they start in a pike position, and then put one knee down while bringing their trail leg in?
  • Did they bounce the correct knee (whichever side the opponent is on)
  • Did they spring up off their fingertips?
  • Did the knee that bounced end up being the foot in front (kids incorrectly do a drop-step)
  • Did they finish in a box-out position
  • 5. Sit-out turn-in basics (without a partner) Looped
  • Did they step up as they crossed their hands over?
  • Were they in the proper posture on bottom (toes not curled, pointed out)?
  • Did they land on their butt and immediately tuck their arms tight, with their head up and shoulders shrugged?
  • Did they land on their forehead (eyebrows) (not the side of their head)?
  • Did they take a big step to a tripod position, then circle, and then drop to their hip?
  • When they dropped to their hip, did they form a wall with their elbow and knee?
  • 6. Sit-out turn-in (out the back door)(with a partner) Looped
  • Same bullet points from the sit-out turn-in without a partner
  • 7. Sit-out turn-in, Peterson Looped
  • Same bullet points from the sit-out turn-in without a partner
  • Did he circle once he reached the tripod?
  • Did he form a wall when hitting the Peterson?
  • This movement should only be hit after attempting to come out the back door
  • 8. Fat-man roll Looped
  • Did he grab the wrist and box-out?
  • Did he keep the wall formed?
  • Did he go to his forehead? (this is a common mistake, they should go to their butt)
  • 9. defending the suck-back Looped
  • Did the wrestlers post his hands and scoot his butt back further than his hands?
  • 10. Fatman roll from the sit-out Looped
  • Did they turn towards the opponent’s head?
  • Did they post a forearm and hand?
  • Did they bring their knee to their elbow forming a wall?
  • Did they use a handcuff?
  • 11. Gizoni Looped
  • Did they lift their arm up and turn away?
  • 12. Head-catch Gizoni Looped
  • Did they turn away from the head?
  • Did they post their free elbow?
  • Did they finish with a half nelson / cement mixer?
  • 13. Half nelson with short-hook finish Looped
  • Did they use the mat sandwich to get their opponents head down?
  • Did they start with a half that was deep around the neck (fingers approaching the throat)?
  • Did they start with good pressure, cheek to cheek, butt high in the air (partner should not be able to lift his head off the mat)?
  • Did they pull the opponent’s wrist out before scooping the short hook?
  • Was their short hook above the opponent’s elbow?
  • Did they finish with their knee tight to the opponent’s chest?
  • Fitness Requirements:

    Exercise
    1. 15 perfect pushups
    2. 10 wall crawls
    3. 60 Neck ups (and side to sides)
    4. 50 situps
    5. 2 Perfect Pull-ups
    6. 3 Just hands to each side
    7. 10 Dump trucks each in 30 seconds

    Practice Plan (to be done with a partner):

    Basic Drills

    1. 10 wall crawls
    2. 60 neck ups
    3. Box out stand up 5x
    4. Bronco 3x each
    5. Knee bounce stand up (each guy goes 5x in a row)2x
    6. 15 push-ups
    7. 50 sit ups
    8. Sit out, turn in (no partner!) 10x
    9. Sit out turn in back door 10x
    10. Sit out turn in peterson 10x
    11. 3 just hands to each side
    12. 2 pull-ups
    13. Fat man roll 3x
    14. Gizoni 5x
    15. Head catch Gizoni 5x
    16. 10 dump trucks
    17. Half nelson with short hook finish 5x

    Complex Drills

    1. Box out stand up, top guy takes down the guy that just stood up, then he hits a switch then the drill starts again with the new guy on bottom 5x
    2. Half nelson with short hook finish followed by a dump truck then another dump truck 5x
    3. Knee bounce stand up, top guy takes down the guy that just stood up, then he hits one of the sitout finishes then the drill starts again with the new guy on bottom 5x