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Through-the-Legs Drill
The through-the-legs drill is a great warm-up for wrestlers of all experience levels, but is helpful for beginning wrestlers who are just learning the basic penetration step. This drill is designed to help wrestlers focus on changing their level as they take their shot. If you are not familiar with the penetration step, check out How to Shoot in Wrestling. Grab a partner and you’re ready to go.
Getting set: One wrestler stands with his legs slightly wider than shoulder-width apart, while the other wrestler starts facing him, in his stance, ready to shoot. There should be enough room to fit the shooting wrestler’s body as he goes through, so adjust your stance accordingly. Larger wrestlers may have trouble shooting though their partners’ legs; in this case, the wrestler should place one foot against a wall, allowing his partner much more room in which to perform the drill.
Go!: On a coach’s command, the wrestler in his stance takes a shot in between his partner’s legs, focusing on changing levels and taking a deep step. Beginning wrestlers will have a tendency to shuffle through their partner’s legs on their knees, because this is the easiest route. Don’t get into this habit. Try to get through your partner’s legs using one big step. This is tricky at first, but in time it will seem effortless. It may help to place your hands on the mat as your shoot through, as well.
Stand & repeat: Once you get through your partner’s legs, step up and face him (you should be looking at his back). Take another shot back through your partner’s legs and stand up in front of him. Continue this process, focusing on changing levels before taking one solid penetration step.
Switch: After one wrestler has completed his shots, the partners switch positions and continue this process. This drill can be broken up by time (30 seconds, 60 seconds, etc.), or by repetitions (20 to 30 should be enough for each wrestler, on each turn).

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