Work Your First Step with USA Wrestling

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Whether you're wrestling for Olympic gold or just taking down your brother in the basement, the warrior who can react and attack the quickest has the upper hand. According to Mike Favre, USA freestyle and Greco Roman wrestling strength and conditioning coach, working first-step and multidirectional quickness is key to becoming a solid wrestler. "We do drills that incorporate short bouts of intense activity," he says. "The way we train is the exact way we compete." Below is the Mini Hurdle Drill he prescribes for Team USA.

Do:

• Place 10 to 12 mini-hurdles in a straight line, two to three feet apart

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Whether you're wrestling for Olympic gold or just taking down your brother in the basement, the warrior who can react and attack the quickest has the upper hand. According to Mike Favre, USA freestyle and Greco Roman wrestling strength and conditioning coach, working first-step and multidirectional quickness is key to becoming a solid wrestler. "We do drills that incorporate short bouts of intense activity," he says. "The way we train is the exact way we compete." Below is the Mini Hurdle Drill he prescribes for Team USA.

Do:

• Place 10 to 12 mini-hurdles in a straight line, two to three feet apart

• In continuous, fluid motion, hop over two hurdles, one at a time, then jump backwards over one; repeat until you clear all hurdles

• Maintain good posture with head and chest up throughout drill

• Perform 4 sets with 3: 1 work-to-rest ratio

Don't:

• Spend time on ground between hurdles; get off ground as quickly as possible

• Clear hurdles by bringing heels to butt; rather, bring knees toward chest

• Hop with feet too close together; keep them about hip-width apart

• Let feet bang onto ground; keep each landing as soft, quiet and quick as possible


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