Virtual Challenge #5

FLEXIBLE FRIDAY 11/27
worth 2 reversal points

The focus for today is slow and easy, controlled breathing, and NOT pushing the stretches too far.

https://youtu.be/nFo5dOhlYUw 
https://youtu.be/EaTP6dtho2s  

If you are limited in space, do these exercises in place.
Further explanation of the exercises in the 2nd video:

RDL Exercise: This RDL exercise is a body control exercise that helps wrestlers increase balance and flexibility in the hamstrings and glutes. The RDL exercise is to be done nice and slow in order to control the body while touching the floor. During this exercise, the body moves similar to a teeter-totter. Wrestlers must be sure to keep their weight centered so that their weight does not shift onto their hands when the leg reaches maximal height on the backside.

Caterpillar Exercise: This is a Caterpillar with a twist. Stand with feet hip-width apart. Bend at the waist until fingertips reach the floor and walk the hands out to a comfortable position where the back is flat. When the wrestler reaches this position he then must challenge his core strength by walking his hands above his head.  As the hands reach max distance above the head the wrestler should then begin walking his feet back into the hands.

Over the Fence Under the Fence Exercise: This exercise will warm up the hips and glutes. Wrestlers will stand sideways and lift their lead leg high, lower it, and then drop in the hips and shift their weight underneath an imaginary object. The wrestler must drop in the butt, not in the chest. When the wrestler sinks his hips he will stretch his lower half. Hip flexibility is a major problem with young wrestlers and this drill is a great way to help increase hip flexibility. 

High Knees:  This is a simple exercise where the wrestler will begin driving the knees up in a running motion while keeping the body as upright as possible. The key is to drive the knees up repeatedly as many times as possible, also, notice the arm action.

Karaoke Dynamic Warm-Up Exercise:  Begin this warm-up standing sideways. The back leg will drive up across the body and the legs will weave back and forth as the wrestler moves laterally. If the wrestler is going to the left he will be driving his right knee up every time it comes to the front half of the lateral shuffle. This exercise is great for teaching athletes to move laterally rather than linearly.

​Push-Up Walkers Exercise:  The key to this exercise is staggering the hands and the feet. Make sure to stay low.  Wrestlers must be strong in a 4 point position and must be able to explode up, spin around in circles, and grapple with their opponent on all fours. Get in a push-up position with hands in a fist or flat.  Wrestlers will place one foot staggered out in front of the other so that the wrestler will be able to crawl forward. Each wrestler must stay on the balls of his feet to develop power from the 4 point position The sequence is push up, crawl, and push up crawl while alternating the staggered foot to gain ground.  Wrestlers should stay on the balls of their feet. As the wrestler completes a push-up, maintain a flat back with butt low and shift through hips leading with the opposite leg and arm.