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Wrestling · Basic · b2

Rolling and falling safely

At home 8 min 1 and a grown-up One room

Ready when: Animal walks and warm-up (b1) started.

Start a session

What you are learning

Falling without getting hurt: rocking on the back with the chin tucked, a forward roll curled tight, and the side fall, slapping the mat with the whole forearm while the head stays up. Every wrestler falls many times.

Words on this card Mat, Pin, Side fall
Mat
The soft wrestling surface and the round area bouts are fought in.
Pin
Holding both of the opponent's shoulders on the mat; it wins the bout.
Side fall
Falling onto the side and slapping the mat with the whole forearm to spread the impact.

Set up

A mat; clear surroundings.

Weather: dry ground

The base setup for wrestling

Show it first for the one teaching

  1. Sit, hug the knees, tuck the chin and rock back and forth on the rounded back.
  2. Forward roll: hands down, chin on chest, curl tight and roll over the back, not the head.
  3. Side fall: from sitting, roll onto one side and slap the mat with the whole forearm, head lifted off the mat.

Your part while they practise

Watch the head; stay beside the child.

Step by step

  1. Rock on the back first, chin tucked.
  2. Forward roll with the chin tucked and the body curled tight.
  3. Side fall: from sitting, roll to the side and slap the mat with the whole forearm, head lifted.
  4. Stand up from each.

How much: 5 of each 8 min a session 3 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Roll and rise

Log roll across the mat and stand up fast on your call.

Who plays: the child against their own best; you call.

How to play, turn by turn
Turns
  1. The child lies across one end of the mat, arms over the head
  2. Log roll across the mat
  3. Call "up" at any moment: the child stands up quickly and safely
  4. 6 calls
Fair play
A grown-up rolls with the arms by the sides.
Points
1 point for each stand-up within 2 seconds of the call; 1 more point for no hands pushing off the head or neck.
Fouls
No points for that call
  • The head touches the mat in a roll
  • A stiff arm put out to catch a fall
  • Standing before the call
Winning
Beat your best from 6 calls.
Stars
  1. 4 points for 1 star
  2. 8 points for 2 stars
  3. 12 points for 3 stars

Easier or harder

Easier

From a squat.

Harder

From standing, once the instructor agrees.

What you will see, and what to say

  • the head touches the mat Chin on chest, look at your bellyTuck it.
  • the arm goes out stiff Slap with the forearmWhole arm.

Self-check

5

5 forward rolls and 5 side falls without pain.

Stop and get a coach when

Any neck pain; stop.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains tumbling, falling safely.

awiseathlete.com/sports/wrestling/wrestling-b2