Basic Wrestling Techniques For Beginners
Basic wrestling techniques for beginners will vary to some degree depending on the style of wrestling. By far the most common style of wrestling in the United States is known as collegiate or folkstyle wrestling, with freestyle wrestling somewhat more common internationally. Many of the most basic wrestling techniques, however, will apply to either style.
Double Leg. A double leg shot is a very quick, simple takedown. You change levels, drive forward off your back foot, wrap your opponent's legs, and drive him sideways into the mat. Specific finishes can vary widely, but they all include some variation of that motion.
Single Leg. The initial motion of a single leg is generally quite similar to that of a double leg, except that you wrap only one of your opponent's legs, rather than both. The finish to a single can vary even more than the finish to a double, but the most common finish is to step back sharply once the leg is secured, driving your shoulder into your opponent's thigh. This should lock out his knee and force him to the matt.
Fireman's Carry. Control the inside of your opponent's arm in the clinch, then quickly change levels and wrap their same side leg tight to your shoulder, securing their weight across both your shoulders. Drive up with the leg that is on the same side as their leg while pulling down on their arm and shoulders, flipping them over your shoulders onto their back.
Hip Toss. A hip toss is a type of clinch throw. While securing your opponent's upper body, step through the space between you so that your opponent is pulled across your lower back. Quickly drive upwards with your legs while pulling your opponent down and across your body, tossing him over your back to the matt.
Sprawl. To use a sprawl to counter an opponent's shot correctly, you should kick your feet back and drive your hips down into the mat as your opponent shoots towards your legs. At the same time, use your lead hand (the hand on the same side as the leg your opponent shot for first) to push down on the back of your opponent's head, driving his whole body down into the mat instead of forward underneath you.
Whizzer. A whizzer is another term for an overhook. It can be used for a variety of offensive and techniques, but one of the most important is to use it in combination with a sprawl. If your opponent gets a grip on your legs before you are able to sprawl on him, lock a tight whizzer on one of his arms and turn your hips sideways, driving him forward and past you. This should give you the space to complete a sprawl and escape his takedown.