Solo Wrestling Drills For Grappling

Solo wrestling drills for grappling are easy to master and work the vital skills of a grappler. Grappling is a major component of wrestling as well as mixed martial arts. Learning proper grappling technique is best suited for live sparring but in lieu of that, these drills will certainly do. 

1. Solo drills for grappling include the use of props. Do not underestimate the need for this as they will prove to be a big part of your routine. The first activity involves a grappling dummy or a heavy bag placed on the wrestling mat. You want to maneuver around the bag quickly, moving over it and making sure to use your hands. Slap the bag as you move around it to mimic hand fighting and attacks. Maneuver the weight of the bag in different positions to work your muscles and weight affect movements.
2. Medicine ball training involves the handling of the medicine ball. From your back toss the medicine ball in the air and catch it or allow it to impact your torso. As you advance, toss the medicine ball into the air and flip over 360 degree and catch or allow the medicine ball to impact your torso. These drills will fine tune your arms and work agility as well as prepare your body for impact shock by your opponent.
3. Sand or Grain Barrel Training: You’ve seen the movies where the martial artist is putting his hand unto a barrel of rice? Well, using sand or another substance, (grain or rice) this practice is great for hand strength. The idea is to force your hands deep into the barrel and them cinch your hand into a fist and emerge with a fist full of sand. This works hand and forearm strength as well as the fingers. Do this drill for grappling every day with both hands at twenty repetitions three times.
4. Cardio-training: A good grappler has endurance and working cardio is the best means of gaining endurance. Wrestling is very strenuous and grappling even more so. Having good endurance will give you an advantage in those long grueling matches. Consider a regiment of running (in miles not laps), swimming and jumping rope. All these drills will work your cardio and improve endurance but will also fine tune your agility and reaction times.
5. Weight Training: Do not underestimate the need for strength in grappling. Fold in full body drills with weights to improve your strength. Your work out drills should entail the use of all the muscle groups, legs, arms and upper body. Drills should include burst training (fast paced weight lifting) as part of the regiment. Target weight drills at least three days a week and ten repetitions of three sets. Free weights are your best bet; drills such as chest inclines/declines, barbell curls and extensions, squats, clean and jerk and dips all should be apart of your drills.