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Benefits of joining Kolat.com
Library Cary Kolat created a library of over 2000 wrestling techniques that he studied and perfected during his 30 year career as an elite athlete & coach. The library is organized into offensive moves, defense moves, strategy, etc. This gives t
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PLANNER - 6/1/11 Change of Pace Freestyle Session
1 hr Training Session: This is a general freestyle training session more of a design with competition near to keep room active. Will put focus on the change of pace that happen in matches covering push-outs, scoring on your feet, and working/defend
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PLANNER - Fargo 13 Day Training Program
Dear Coaches, In 2007, I created a training program for the Maryland National Team in preparation for the Fargo National Championships. The program contains training regimens for High School wrestlers to help them quickly adapt to both Freestyle and
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PLANNER - 3/15/11 Arm Throw Standing
Arm Throw Standing Position Focus Session 1.5-2hr Training Session: Focus will be fundamental skills need to perfect and arm throw. The arm throw although similar to and arm spin is very different pertaining to set-up and execution. I would consid
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Getting Off The Bottom
"mr. kolat, this will be my 3rd year of wrestling for my high school. I'm not that good yet. I was wondering if it would be possible for your advice on wrestling from the referees position cause my weakest area of wrestling." thanks dan dan: two
Recent blog posts
Freestyle: Arm Throw & Duck Under Variations (PDF Download)
Freestyle wrestling has always I believe been the biggest success story when teaching athletes how to be more strategic and given them the ability of scoring when your opponent attacks. This session will focus on the arm throw and duck under variations. You should use this session to keep your wrestlers relaxed so they are not over reacting out of fear and to look for scoring options.
Warm-Up 30 minutes
- Jog/tumble
- Holding a tripod to defend point drill
- Beating the tripod for point
- Gut wrench partner drill simply defend to loosen up rib cage
- O.Y.O. drill with partner 5-10 minutes
Technique 45-55 minutes
Focus on getting athletes to look for 3 points scoring positions. Arm throw (not arm spin) incorporated into technique then move into duck under variations with 3 point scoring focus.
- Arm Throw grip position with hip lifting drill
- Collar tie Duck Under finish by attacking opponent’s crotch
- Collar tie Duck Under opponent steps out cross step when attacking the crotch
- Inside tricep tie Duckunder opponent steps out cross step when attacking the crotch
Live Wrestling 45 minutes
Important wrestlers have a chance to watch others compete in this session. Less experienced wrestlers can learn from those with more years of freestyle. We will wrestle in two groups to allow this to take place. Compete in 4 min go’s with first two cycles focused on attempting 3 point exposures and the final set of go’s open scoring.
Conditioning
- Coach’s choice
Warm-down 5 minutes
-Partner stretch
Total Practice Time Approx. 120 Minutes
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Freestyle Training Camp, April 12-14
Click Here to Register
Camp Description
Training camp is geared for the international
Library
Cary Kolat created a library of over 2000 wrestling techniques that he studied and perfected during his 30 year career as an elite athlete &a
Cary Kolat fires in on a shot against Josh Churella in the semifinals on Saturday in Cleveland. John Sachs photo. CLEVELAND – Cary Kolat turns 38 yea
1 hr Training Session: This is a general freestyle training session more of a design with competition near to keep room active. Will put focus on th
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