Missouri Wrestling's Shooting Drill

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Fifteen seconds left and you're down one. A quick, precise two-point takedown is all you need.

With help from Missouri's assistant wrestling coach, Bart Horton, you'll have the necessary agility to position yourself to make the move—and control your opponent if he tries to make one too.

Wrestling in the meat grinder conference known as the Big 12, Horton's team has used their improved agility to become one of the best programs in the nation. Horton explains: "Agility has a lot to do with putting your body in the right place at the right time and making sure you can get in the correct position to score or defend. Most agility comes from the feet, so we work on takedowns. It's important that our wrestlers step in the correct places and get good penetration to the legs."

Perfect your agility with Horton's Bungee Shot Drill. The Tigers perform it year-round, once or twice a week.

Drill

• Wrap resistance band/cord around waist
• Partner pulls cord from behind you to create resistance
• Perform 15 continuous shots across the mat with partner following from behind and maintaining consistent tension
• Rest 30 seconds, then repeat
• Complete 4 sets

The Payoff: Not only does this drill build muscle strength, it teaches your fast twitch muscles to fire quickly and in conjunction with each other. It also forces you to focus on using your whole body to get to your opponent.

Coaching Points for Shooter: Concentrate on penetrating quickly with distance. Throw your hands, drive off your feet and always keep your head up, because your body goes wherever you look. Shoot directly from point A to point B; don't waste time moving from side-to-side or in a curving motion.

Coaching Points for Partner: Hold the cord so it has enough tension and provides enough resistance that the shooter can perform the drill with the necessary speed. Don't make him struggle; the shooter gets from the drill only what you put into it.


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