Basic Wrestling Stretches

Video Transcript

Hey, this is Jojo Holland. I'm a state champion wrestler in high school. I'm a state qualifier in college and today we are going to talk about some of the fundamentals, the mental aspects and scoring about wrestling, folk style wrestling, college, high school wrestling and we are just going to talk to about how you have to use your brain; its ninety-nine percent mental. It's a very physical sport, but you have to be very smart and a wrestler is the most dedicated, hard working sport player out there. So pay attention and be ready to work hard. One of the keys to being a great wrestler is being really flexible. You've got to be able to maneuver your way around and dip out of tight situations and be able to get in there when you've got to. So we're going to start off with some stretches that are really good. Here's one, to start off just put your heels together from behind and just fall down and just sit here for a little bit and just dangle for a good fifteen seconds; countdown like one, two, three, one. Slow. Take your time. What are you stretching right now? These right here, this is the back of your calves right here; the back of your knee. This right here is very important. Your hamstrings can get pulled. So stay here for a little bit and then you can go over here. This is left over right. You put your left leg over your right leg and you?re just going to fall down and do the same thing and eventually you'll get down to where your whole arms and your hands can just touch the ground like that but for now you'll just dangle. Just get the feel for it. You don't want to pull anything. So take your time and feel it. Switch it up to the next leg.; Right over left. Right leg over left leg. Fall down and just feel it, just keep pushing yourself a little bit. You want to feel that tightness though. That is your muscle stretching out a little bit. Go here. Once you feel this is kind of loose. Let that go for about fifteen seconds. Then you?re going to spread them and you?re going to come straight down to the right and then you?re going to come over here and do the same thing on this side. Take it to the left and that will stretch out the same ham string and the groin right here. So take it to the left side. After about fifteen seconds, feeling nice and loose, you?re going to come straight down the middle and you?re going to try and come all the way down and walk your way down a little bit and just push yourself down the middle and you'll feel that all right here, behind your leg. Your legs are feeling kind of loose. You?re going to take it to your butt. Make a figure four. Come over here and you want to try and go as far as you can with both hands. You?re going to take them like this and you?re going to stretch down. You might not be able to touch your toes right way but as long as you stretch every day and take your time and really focus and just kind of relax. You can feel it; fifteen seconds and same thing with the other leg. Figure four. Come right here. Do another fifteen seconds. Then once your all stretched out there your going sit right and you?re going to do something called butterflies and you bring your heels in to your groin, to your crotch as far as you can and then with your elbows you are going to push down on each side of your legs and that?s going to get you going here, the quads. That will stretch it out really good. So you want to feel that for about another fifteen seconds. Once you?re done with that, you are going to put your left leg over your right leg. Put this arm right here and you?re going to push back and you?re going to feel this right here in the glutes; right here. These are some of the exercises and warm ups you should do before wrestling. Here is some upper body stretching you can do to stretch out your arms. You?re going to take your left arm. Take your right arm like this and just pull it over. Get that feel right there. Do that about fifteen seconds. Bring it back. Right arm about another fifteen seconds and then you?re going to take your left arm and put it behind your head and pull your elbow down. Feel it, feel it right there. Right arm. Bring it back. Fifteen seconds. Now I'm doing this fast. You guys just take notes. Stretch out your upper body and you can also take your arms right here and if you have a partner that's cool. He can help you pull it back a little bit until you feels it. Just bring it back a little bit and if you have something to post on, that is another good thing to do to avoid pectoral pulling muscles. If you don't have something to post on, you could just pull your arm back or have a friend right here pull your arm back a little bit, this way. Vice versa. These are some really good upper body stretches that you can do because you really don't want to pull muscles. It's a very physical sport, like I said even though it?s mental.

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