10 DAYS
OF FUN,
FRIENDS
& TECHNIQUE

Athletic Stance + Motion

Feet shoulder-width, knees bent, hands up, butt down. Move forward/back/side without crossing feet. ~2 min explain, then play.

• Stance Statues — kids move in stance with loud music playing. Music stops = freeze. Coach gently nudges anyone in a bad stance. Nudged = silly dance, rejoin. 3–4 rounds.
• Push Out the Circle (Winner Stays) — split kids into 3 size-based groups, one group per circle on the mats. Hands on partner's shoulders, push them out. Winner stays in, next kid steps up. Run ~12 min.

Double Leg

Drop lead knee between partner's feet → head up, to one side of their body → grab behind both knees → drive through.

• Knee Tag — partners in stance, goal is to touch BOTH of partner's knees with your hands. Defender uses hands to block. 30-sec rounds, 4 rounds.
• Setup to Double Leg Finish — partner stands passive. Set up (level change or fake), shoot, finish. How many in 30 sec? Switch. 2 rounds each.

Single Leg Setup

Step in, knee slide, grab behind their knee, lift the leg.

• Knee behind or to the side of opponent's foot.
• Head up, in their ribs.

Outside hand to laces, inside hand attacks the other leg, drive through.

Before Finish 2, get comfortable with the high-leg position. Partner up: one wrestler puts their partner's ankle in their armpit, leg held high. Can they balance for 20 seconds? If not, count how many times they fall — fewer is better. Switch partners, run it again.

Then a quick competition: everyone holds the high position at once. Last one balancing wins. Fall = you're out. 2 rounds.

Get their foot up into your armpit (which they just practiced!), then trip them down with your foot.

• Single Leg Reps — partners take turns getting to the single leg position. 4 reps Quick Change, 4 reps High-Level Trip. Switch.
• Beat the Buzzer — partner stands passive with one leg slightly out. Shoot the single, pick a finish. How many in 30 sec? 2 rounds each.

• Double Leg (2 min): Quick refresher — knee, head, grab, drive. Demo + a few reps.
• Single Leg (3 min): Quick refresher — head in ribs, knee behind/beside opponent's foot, lift the leg. Demo Quick Change and High-Level Trip finishes.

• Sprawl off a double leg shot (2 min): Partner shoots a double leg, you kick legs back, hips to the mat, chest heavy on their upper back. Demo + a few reps.
• Sprawl → Front Headlock → Go-Behind (3 min): After the sprawl, grab the front headlock — one hand on tricep, one hand on chin, no locking hands — then circle to one side and come up behind them.

• Sprawl Wars (Timed) — partner shoots, you sprawl, grab front headlock, circle behind for the takedown. Reset and go again. How many can you get in 30 seconds? Each partner does 2 rounds.
• Chase the Rabbit — "rabbit" tries to crawl to a line 10 ft away. To stop them, "wolf" must sprawl, get the front headlock, and get behind for a takedown before they reach the goal line. 30 sec each direction, 3 rounds.
• Circle Front Head Drill — one partner on hands and knees, other out front with chest on their back. Top circles around partner, stuffing the head as they go. Coach yells "SWITCH" = switch direction. Coach yells "WRESTLE" = live for 30 seconds. Run 4–5 min, 2–3 wrestle calls.

Setting Up Shots

• Fake shot, then real shot — drop level like you're shooting, they react, you take your shot.
• Collar tie snap, then shot — hand on back of neck, snap their head down, shoot underneath.

• Fake & Go — partner stands passive. Fake a shot, wait for reaction, take your shot. 6 reps each.
• Collar Tie Snap — partners with one collar tie each. Snap partner's head down twice, then shoot. 6 reps each.
• Shot Circle — small groups in a circle. Coach points at a kid — that kid picks someone and shoots. Three shots total before the next person rotates into the middle.

Teach the kids what referee's position looks like. Show them both the top position and the bottom position. This is the starting shape for everything they'll learn today.

One hand in their armpit, other hand in their thigh. Rotate them and drive your feet in a circular pattern toward the side of your armpit hand until they go flat. Partners drill for 2 min with light resistance.

Hand on the elbow chops and brings their arm and wrist to their belly. Feed the snake — your other hand, which was on their belly, now grabs that wrist. Flatten them out. Partners drill for 2 min.

Partners in referee's position. Top has 30 seconds to break partner down to their belly as many times as they can using spiral or chop. Switch positions — 30 seconds again. Count breakdowns.

Thread your near arm under partner's near armpit and up to the back of their head/neck. Cup their head. Drive head and shoulder down and across to turn them to their back.

Put it together. Partners in referee's position: spiral or chop to break down → dig the half nelson → turn to back. Light resistance, focus on the sequence.

Deep Waist + Far Ankle

• Deep waist far ankle: Reach across with one arm, grab their far ankle, pull it up and out toward you while driving your weight forward. They flatten.
• Half nelson: Once flat, thread your near arm under their near armpit and up to the back of their head/neck. Cup their head. Drive head and shoulder down and across to turn them to their back.

• Deep Waist Reps — referee's position. Top reaches deep waist + far ankle and flattens. 8 reps each.
• Half Nelson Flow — partner flat on belly. Top threads half nelson, turns to back. No resistance. 6 reps each.
• Turn Challenge — 45 sec. Top breaks down with deep waist + far ankle, turns with half nelson. Count turns. 3 rounds each way.

Stand-Up Escape

• Hand control — grab top's hand on your stomach.
• Step up — bring your inside foot up, post on the foot.
• Hip back — drive your hips back into top, stand up.
• Turn and face — pivot, face partner, hands up.

• Stand-Up Reps — referee's position. Top gives light resistance. Bottom executes the full stand-up. 8 reps each.
• 30-Second Stand-Up Race — bottom in ref position, top gives realistic resistance. Count successful escapes in 30 sec. 3 rounds each way.
• Hand Control Battle — both partners try to win wrist control from ref position. 30-sec rounds, 4 rounds. Whoever has wrist control most of the round wins.

• First, break them down — chop, spiral ride, or deep waist + far ankle.
• Once flat, dig in the armbar (chicken wing!) — thread your near arm under their near arm, control their wrist or elbow.
• Run it just like a half nelson — drive their shoulder down and across to turn them to their back.

• Crossface — bicep to cheek. (Have the kids flex their bicep first so they know what muscle you mean — kids love this.)
• Post hand on the mat behind their knee.
• Run their head to the knee — pull hard.
• Lock your hands.
• Hip to hip — get your hip tight to theirs.
• Pull them to their back.

• Armbar Reps — partner flat on belly, no resistance. Top works armbar (chicken wing) → roll to back. 5 reps each.
• Armbar Race — pairs in lines. Bottom starts flat. On GO, top digs the chicken wing and turns. First pair done wins. 3 rounds.

• Cradle Reps — partner on all fours, light resistance. Top crossfaces (bicep to cheek), posts behind knee, runs head to knee, locks, hip-to-hip, rolls. 5 reps each.
• Cradle Race — same line setup. Top in ref position, must break down and finish a cradle. First pair to back wins. 3 rounds.

Run through the camp's greatest hits. For each move:

• Coach demonstrates briefly (15–30 sec).
• Ask for volunteers — 2 kids come up and demo it for the group.
• Group hand clap to celebrate them.

Cover: stance → double leg → single leg → sprawl/front headlock → spiral ride or chop → half nelson → stand-up → armbar → cradle.