Areas covered: defense, stance, positioning and conditioning. 

Defense; The line of defense goes as follows:  Hands-the first line defense, head, chest and then hips.  This is to work in close conjunction with your positioning and stance.  Once the first line of defense and head are penetrated, focus on positioning and defense of down blocking and the sprawl. 

Down blocking is an exercise used to maintain your stance and keeping low profile but at the same time clearing your forward leg from the staggered stance and then back to the staggered stance. 

Sprawling uses the power of the hips applying pressure to the mat to stop the opponent’s penetration. 

These drills continuously be emphasized as key ingredients for veteran as well as beginner wrestlers to become sound competitive wrestlers

Stance, conditioning, positioning and attacks on a double leg.  

Situational wrestling will be a major part of the practice.  It consists of putting the wrestlers in wrestling positions and then letting them wrestle from the whistle.  Example, we put one wrestler in the double leg down position with the lead attacking leg down and in with his head on the side of his posted back leg and his arms on the back of his opponents knees.  At this point this exercise is only for the wrestler being attacked; his function is to practice sprawling and not going to his back when the whistle blows.