Level 1
Base Wrestling
Tier 1
Skills
Inside and outside Penetration Step
Building a base
180 Shoulder Roll
Spin Technique
Hand Control
Fundamentals
Stance / Position
Motion
Level Change
Penetration
Sprawl 1
Sprawl 2
Ties & Clears
Collar Tie
Inside Control
Takedowns
Snapdown 1
Snapdown 2
Duck Under
Blast Double Leg
Takedown Defense
Lines of Defense 1
Lines of Defense 2
Sprawl and circle up
Sprawl 2
Down Block
Breakdowns
Underarm Bump
Knee Block
Ankle/Tight Waist
Defending Ankle Pick
Plant Foot, Turn Knee Up, Peel Hand
1/2 Nelson Defense
Bottom
Hand Control and cut away
Standup Essentials
Inside Standup
Outside Standup
Tripod Standup
Building a Base 1
Building a Base 2
Building a Base 3
Baseball Bat
1/2 Nelson
Return to Mat
Double from behind
Wrestling Keys
Head Up
Back Straight
Stay off your knees
Hips In
Stay close
Listen to your coach
Locking hands rules
Base Wrestling
Tier 1
Skills
Inside and outside Penetration Step
Building a base
180 Shoulder Roll
Spin Technique
Hand Control
Fundamentals
Stance / Position
Motion
Level Change
Penetration
Sprawl 1
Sprawl 2
Ties & Clears
Collar Tie
Inside Control
Takedowns
Snapdown 1
Snapdown 2
Duck Under
Blast Double Leg
Takedown Defense
Lines of Defense 1
Lines of Defense 2
Sprawl and circle up
Sprawl 2
Down Block
Breakdowns
Underarm Bump
Knee Block
Ankle/Tight Waist
Defending Ankle Pick
Plant Foot, Turn Knee Up, Peel Hand
1/2 Nelson Defense
Bottom
Hand Control and cut away
Standup Essentials
Inside Standup
Outside Standup
Tripod Standup
Building a Base 1
Building a Base 2
Building a Base 3
Baseball Bat
1/2 Nelson
Return to Mat
Double from behind
Wrestling Keys
Head Up
Back Straight
Stay off your knees
Hips In
Stay close
Listen to your coach
Locking hands rules
Level 2
Base Wrestling
Tier 2
Skills
Hip Heist - Leg Under
360 Shoulder Roll
Fundamentals
Hip Heist 1
Hip Heist 2
Hip Heist 3
Hip Heist 4
Sprawl + Head Control, Whizzer
Spin Behind
Pummeling
Knee Slide
Knee Slide 2
Ties & Clears
2 on 1
Control Tie
Takedowns
Collar Tie - Ankle Pick 1
Collar Tie - Ankle Pick 2
Head outside Double Leg Tackle
Sag HL 1
Sag HL 2
Sweep Single
Knee Pull Single 1
Knee Pull Single 2
Knee Pull Low Finish
Single Leg High Finishes
Thigh Pry
Knee Torque
Shoulder Roll to Cradle
Single Leg Low Finishes
Table leg, shoulder into Hammie
Circle, step over, limp arm
Takedown Defense
Head Lock Counters
*Duck & Bump
*Fall to knees, hand in can
*Butt Down- Bring to Back
*Reroll
Finishing HL
* 9&12, butt off mat
* bury arm
* elbow to forehead
Breakdowns
Crossface-HIC 1234
Bottom
Sit Out/Back 1
Sit Out/Back 2
Peterson Roll 1
Peterson Roll 2
Peterson Roll 3
Step- Over Roll
Power Switch
Escape from Back (Dump Truck)
Escape from Back (punch thru)
Turns
Rake 1/2
Butcher
Butcher to Pancake
Crossface-HIC to Butcher
CrossFace Cradle
Blind 1/2
Return to Mat
Pinch knee, take over
Seat Drop
Front Trip
Lift - foot sweep
Wrestling Keys
Mat awareness
Relate all positions to the clock
Always turn half way between
ex. limb removal - remove rt arm,
turn towards 1:30
Never leave handles
Cael Sanderson Ankle Picks
Undefeated, 4x Champion
Base Wrestling
Tier 2
Skills
Hip Heist - Leg Under
360 Shoulder Roll
Fundamentals
Hip Heist 1
Hip Heist 2
Hip Heist 3
Hip Heist 4
Sprawl + Head Control, Whizzer
Spin Behind
Pummeling
Knee Slide
Knee Slide 2
Ties & Clears
2 on 1
Control Tie
Takedowns
Collar Tie - Ankle Pick 1
Collar Tie - Ankle Pick 2
Head outside Double Leg Tackle
Sag HL 1
Sag HL 2
Sweep Single
Knee Pull Single 1
Knee Pull Single 2
Knee Pull Low Finish
Single Leg High Finishes
Thigh Pry
Knee Torque
Shoulder Roll to Cradle
Single Leg Low Finishes
Table leg, shoulder into Hammie
Circle, step over, limp arm
Takedown Defense
Head Lock Counters
*Duck & Bump
*Fall to knees, hand in can
*Butt Down- Bring to Back
*Reroll
Finishing HL
* 9&12, butt off mat
* bury arm
* elbow to forehead
Breakdowns
Crossface-HIC 1234
Bottom
Sit Out/Back 1
Sit Out/Back 2
Peterson Roll 1
Peterson Roll 2
Peterson Roll 3
Step- Over Roll
Power Switch
Escape from Back (Dump Truck)
Escape from Back (punch thru)
Turns
Rake 1/2
Butcher
Butcher to Pancake
Crossface-HIC to Butcher
CrossFace Cradle
Blind 1/2
Return to Mat
Pinch knee, take over
Seat Drop
Front Trip
Lift - foot sweep
Wrestling Keys
Mat awareness
Relate all positions to the clock
Always turn half way between
ex. limb removal - remove rt arm,
turn towards 1:30
Never leave handles
Cael Sanderson Ankle Picks
Undefeated, 4x Champion
Level 3
Base Wrestling
Tier 3
Skills
set ups
Clearing Hands
Fundamentals
Lift and Return
Sprawl + 1/4, FHL
Ties & Clears
Over Under
Underhook
Collar Tie Defense
Elbow Pass
Inside Block
Overtie
Bump to Beef Wellington
Pull Down- Blast Double
Cross Chin Trip
Takedowns
High Crotch
Hi-C variation
Firemen’s Carry
Lateral Drop
FHL - Chancery, Cement Mixer, Severn
-Go behind, Bowl By, Gator Roll
Beef Wellington
Underhook Knee Blast
Single leg peek out
Head in Hole single finish
Bottom
Switch
Sitout-Gazonnie
Splitting Opponent
Outside Standup
Breakdown
Tight Waist/Arm Block
2on1 Trap
Top
Bulldog
Bulldog defense 1
Bulldog defense 2
Defense
Reswitch
Switch Dive
Escape from Headlock- ground
*OB
*Parallel & Roll
*Bridge Opp head to mat- Turn
*Shoulder grab- Hip turn to knees- situp
Turns
Near Side Cradle
Assassin
Head Lever 1/2
3/4 Nelson
2on1 stack
Merkle
Return to Mat
Merkle
Wrestling Keys
Clock awareness
Point awareness
Position selection
Merkle in Matches
Base Wrestling
Tier 3
Skills
set ups
Clearing Hands
Fundamentals
Lift and Return
Sprawl + 1/4, FHL
Ties & Clears
Over Under
Underhook
Collar Tie Defense
Elbow Pass
Inside Block
Overtie
Bump to Beef Wellington
Pull Down- Blast Double
Cross Chin Trip
Takedowns
High Crotch
Hi-C variation
Firemen’s Carry
Lateral Drop
FHL - Chancery, Cement Mixer, Severn
-Go behind, Bowl By, Gator Roll
Beef Wellington
Underhook Knee Blast
Single leg peek out
Head in Hole single finish
Bottom
Switch
Sitout-Gazonnie
Splitting Opponent
Outside Standup
Breakdown
Tight Waist/Arm Block
2on1 Trap
Top
Bulldog
Bulldog defense 1
Bulldog defense 2
Defense
Reswitch
Switch Dive
Escape from Headlock- ground
*OB
*Parallel & Roll
*Bridge Opp head to mat- Turn
*Shoulder grab- Hip turn to knees- situp
Turns
Near Side Cradle
Assassin
Head Lever 1/2
3/4 Nelson
2on1 stack
Merkle
Return to Mat
Merkle
Wrestling Keys
Clock awareness
Point awareness
Position selection
Merkle in Matches
Level 4
Base Wrestling
Tier 4
Skills
Ties & Clears
Russian 2 on 1
Collar Tie Defense
Shrug to Russian
Slide By
*Elbow to Elbow
*Overtie to V-block
Throw By to Merkle
Russian 2 on 1 Finishes
Fireman’s
Climb Behind
Knee Pull/Sweep Single
HL
Body Lock
Arm & Leg
Lateral Spin from reRussian
Outside Trip
Inside Trip
Defense
reRussian
Hi-C/ Sit switch to cradle
Underhook escape
Takedowns
Arm Drag
Arm Spin
Overhook Sprawl to Pancake
Whizzer Sprawl to Pancake
Single Leg Finish
Hand capture, standing tilt
FHL Counters
Sucker Drag
If under armpit (chancery) - hip dump
2on1, post hand
Breakdowns
Claw Ride
Pancake
Spirol
Turns
Olypmpic pancake
Clemson tilt
Bar Arm series
Chicken Wing series
Mills 1/2
Bottom
Granby
Base Wrestling
Tier 4
Skills
Ties & Clears
Russian 2 on 1
Collar Tie Defense
Shrug to Russian
Slide By
*Elbow to Elbow
*Overtie to V-block
Throw By to Merkle
Russian 2 on 1 Finishes
Fireman’s
Climb Behind
Knee Pull/Sweep Single
HL
Body Lock
Arm & Leg
Lateral Spin from reRussian
Outside Trip
Inside Trip
Defense
reRussian
Hi-C/ Sit switch to cradle
Underhook escape
Takedowns
Arm Drag
Arm Spin
Overhook Sprawl to Pancake
Whizzer Sprawl to Pancake
Single Leg Finish
Hand capture, standing tilt
FHL Counters
Sucker Drag
If under armpit (chancery) - hip dump
2on1, post hand
Breakdowns
Claw Ride
Pancake
Spirol
Turns
Olypmpic pancake
Clemson tilt
Bar Arm series
Chicken Wing series
Mills 1/2
Bottom
Granby
Base Wrestling Progression
Skills and Leveling
_________________
Progression 1
Forward Roll
Forward Roll - no hands
Fwd Roll from stance-
no hands
Backward Roll
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Spread leg back roll
forward to backward
Back Roll - extension
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Back roll- no hands
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Back roll to hand stand
Forward Roll
Forward Roll - no hands
Fwd Roll from stance-
no hands
Backward Roll
----------------------------------
Spread leg back roll
forward to backward
Back Roll - extension
------------------------------------
Back roll- no hands
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Back roll to hand stand
Progression 2
Cartwheel
* right and left
* straight line
*start legs 1/4 up
Roundoff
Roundoff-back roll
Roundoff-big jump
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Roundoff-back roll-
extension
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Roundoff- back handspring
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Roundoff- Back HS- Backflip
Cartwheel
* right and left
* straight line
*start legs 1/4 up
Roundoff
Roundoff-back roll
Roundoff-big jump
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Roundoff-back roll-
extension
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Roundoff- back handspring
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Roundoff- Back HS- Backflip
Progression 3
Front handspring assisted
Back handspring assisted
----------------------------------------
Front HS- little touch
Back HS- little touch
Back HS- shoot through
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Front HS- Back HS
----------------------------------------
Front HS - no touch
Back HS - no touch
Head Spring
----------------------------------------
Fwd roll - Head Spring
Fwd roll- Kip Up
----------------------------------------
Front handspring assisted
Back handspring assisted
----------------------------------------
Front HS- little touch
Back HS- little touch
Back HS- shoot through
----------------------------------------
Front HS- Back HS
----------------------------------------
Front HS - no touch
Back HS - no touch
Head Spring
----------------------------------------
Fwd roll - Head Spring
Fwd roll- Kip Up
----------------------------------------
Progression 4
Bear crawl forward
Bear crawl back
Wheel barrow-
hold feet in hands
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Wheel barrow-
hold feet on shoulders
Wheel barrow -
hold feet over head
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Walk on hands - fall forward
Walk on hands
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Walk backwards on hands
-------------------------------------------
Walk on hands stop- push up
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Start against wall
*head on floor kick up
*hands on floor kick up
hold hand stand
hands on floor, feet on wall -
walk back and forth
move hands closer to wall
Bear crawl forward
Bear crawl back
Wheel barrow-
hold feet in hands
-------------------------------------------
Wheel barrow-
hold feet on shoulders
Wheel barrow -
hold feet over head
-------------------------------------------
Walk on hands - fall forward
Walk on hands
-------------------------------------------
Walk backwards on hands
-------------------------------------------
Walk on hands stop- push up
-------------------------------------------
Start against wall
*head on floor kick up
*hands on floor kick up
hold hand stand
hands on floor, feet on wall -
walk back and forth
move hands closer to wall
Progression 5
Bridging
On Knees - head & hands on mat
*roll head ear to ear
*roll nose to back of head
On Feet - head & hands on mat
On Feet - no hands
Back Bridge
Back Bridge push up
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On back-touch nose to mat-
back flat on mat
Back to nose-face-chest-
belly (flip over)
Bridge Circles - hands and head
*walk feet around- high leg over
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Bridge Circle - no hands
Bridge Circle - just hands
BB-kick over and kick back
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BB- Kick over- no touch- back over
BB (no hands)- Kick over & back
BB (only hands)- Kick over & back
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Learning-
Straight arms grab partner ankles
kick/pull up to one side then other
Gaining flexiblilty
lean back & grab wall,
wall walk down & up
butt against wall- back bridge
on wall- kick over
Use chair/box to bridge over onto
Bridging
On Knees - head & hands on mat
*roll head ear to ear
*roll nose to back of head
On Feet - head & hands on mat
On Feet - no hands
Back Bridge
Back Bridge push up
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On back-touch nose to mat-
back flat on mat
Back to nose-face-chest-
belly (flip over)
Bridge Circles - hands and head
*walk feet around- high leg over
-------------------------------------------------
Bridge Circle - no hands
Bridge Circle - just hands
BB-kick over and kick back
-------------------------------------------------
BB- Kick over- no touch- back over
BB (no hands)- Kick over & back
BB (only hands)- Kick over & back
-------------------------------------------------
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Learning-
Straight arms grab partner ankles
kick/pull up to one side then other
Gaining flexiblilty
lean back & grab wall,
wall walk down & up
butt against wall- back bridge
on wall- kick over
Use chair/box to bridge over onto
Underlined Skills are linked to videos on
