Raise temperature · 2 minutes
Walk briskly, then use an easy jog around clear mat space. Add short side shuffles without crossing the feet. Leave room between athletes and change direction on a clear signal.
Mobilize · 2 minutes
Use comfortable ankle rocks, hip hinges, and small arm circles. Move through a range you can control; do not force a deep stretch or use a partner to push the range.
Stance and motion · 3 minutes
Alternate 20 seconds of stance motion with 10 seconds standing and resetting. Add forward, backward, and circular steps. The coach calls freeze to check foot spacing and posture.
Connect to wrestling · 3 minutes
Practice slow level changes and penetration steps, then recover a bottom base and stand without a partner. Finish with a few clean repetitions of the first technique in the lesson.
Put it into practice
Your next session
Use this before the Level One lesson. If movement becomes noisy or rushed, shorten the round and reset. A warmup prepares the athlete to learn; it should not exhaust them before the technical block.
What to look for
Check for quiet foot placement, steady balance, and comfortable range of motion. Ask each athlete to show one stance change and one controlled recovery to the feet.