Be Tougher on the Mat With the Solo Shoulders Wrestling Drill

Wrestlers need to be able to change positions quickly on the mat to avoid being pinned, and they need to perform drills that build that skill. Try the Solo Shoulders Wrestling Drill from coach Gary Johnston of It's a great way to work on mobility during down time at practice or at home.

Solo Shoulders Wrestling Drill

  • Begin on knees with forehead on mat, hands on hips and stomach facing ground
  • Pushing off toes, roll out of start position onto back of upper shoulders and elbows
  • On coach's whistle, change directions and roll to opposite side

Coaching Points: Roll on top of shoulders, not middle of back // Have partner signal change of direction if coach is unavailable

Sets/Duration: 3x45 seconds


Niki Gruttadauria Niki Gruttadauria - Former social media manager Niki Gruttadauria joined the STACK team after a six-year hiatus in the Rocky Mountains, where her commitment to traditional sports transformed into a lifestyle dedicated to extreme sports. After receiving her B.A. from Colorado College in Colorado Springs, Niki moved to t
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