Wrestling For Dummies E-Book

Henry Cejudo

• Herausgeber: John Wiley & Sons
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2012

Seitenzahl: 445

Beschreibung

The fast and easy way to pin down the sport of wrestling Wrestling is a fast-paced sport with many technicalities, rules, and ways to score points--making it difficult for spectators to follow the score and understand whistles and restarts. In Wrestling For Dummies, author and 2008 Olympic Gold medalist Henry Cejudo explains the scoring system and unique rules of wrestling to new competitors, confused parents, and fans of this ancient and captivating sport. Wrestling For Dummies also explains the rich history of the sport and covers the six styles of competitive wrestling and their distinction from the modern entertainment-based "pro wrestling." * Covers Greco-Roman and freestyle wrestling * Plain-English explanations of wrestling rules * Details the history of wrestling Whether you're just getting started as a wrestler or enjoy it as a spectator sport, Wresting For Dummies makes this sport accessible and easy to understand.

Leseprobe

Wrestling For Dummies®

Visit www.dummies.com/cheatsheet/wrestling to view this book's cheat sheet.

Table of Contents

Introduction

About This Book

Conventions Used in This Book

What You’re Not to Read

Foolish Assumptions

How This Book Is Organized

Part I: Wrestling 101: Understanding the Ins and Outs of the Sport

Part II: Creating a Solid Wrestling Foundation before Your First Match

Part III: Hitting the Mat and Using Your Moves

Part IV: The Adults behind You: Coaches and Parents

Part V: The Part of Tens

Icons Used in This Book

Where to Go from Here

Part I: Wrestling 101: Understanding the Ins and Outs of the Sport

Chapter 1: Getting Familiar with Wrestling Before You Sign Up for the Sport

Knowing What You’re Getting into When You Become a Wrestler

Identifying what wrestling looks like for your club or school team

Preparing for the season to start

Being Ready before You Step on the Mat

Knowing the rules of competition

Staying healthy and getting in shape

Focusing your mind

Understanding the basics

Hitting the Mat for Practice and Competition

Starting positions

Takedowns

Breakdowns

Escapes and reversals

Pinning combinations

For Coaches: Leading Your Team to Success

Being a leader and a teacher

Handling all the other stuff

For Parents: Being Supportive

Understanding your role

Adding value to your kid’s experience

Figuring Out Whether Wrestling Is Right for You

Identifying Six Keys to Reaching Your Wrestling Potential

Chapter 2: Identifying What Wrestling Is

Defining the Sport of Wrestling

Identifying the Different Styles of Wrestling

Folkstyle wrestling

Freestyle and Greco-Roman wrestling

Getting Started in Wrestling

Who?

What?

When?

Where?

Why?

Chapter 3: Being Equipped to Wrestle

Seeing Your Doctor: Getting a Physical Before You Hit the Mat

Gearing Up: Selecting the Right Equipment

Headgear

Shoes

The right clothes: Singlets or doublets

Other optional equipment

Part II: Creating a Solid Wrestling Foundation before Your First Match

Chapter 4: Knowing What Happens during a Wrestling Match

Weighing In on Weight

Understanding weight classifications

Weighing in before the match

Walking through Match Day: What Happens during Competition

Identifying the types of matches

Ready, set, go! Match time

Stopping the match

Ruling the Mat by Knowing the Rules

Weight class rules

The mat and mat area

Infractions

Injuries

Understanding the Role of the Referee

Before the match

During and after the match

Identifying the other officials

Scoring: What’s the Point?

Takedown

Escape

Reversal

Near fall

Pin

Technical fall

Team scoring

Chapter 5: Staying Healthy, Safe, and in Shape

Focusing on Your Health

Managing your weight

Getting enough rest and sleep

Preventing skin diseases

Understanding concussions

Maintaining a healthy general appearance

Training to Prepare for the Season

Boosting endurance

Building strength

Increasing flexibility

Making Important Lifestyle Choices

Managing stress

Saying no to drugs

Eating Healthy Before and After You Exercise

Reviewing general nutrition

Eating well before practices and matches

Nourishing your body during exercise

Replenishing nutrients after practice

Drinking Water and Staying Hydrated

Replenishing your body’s H2O

Filling up on fluids to stay hydrated

Chapter 6: The Mental Aspect: Wrestling in the Right Mindset

Mentally Preparing to Wrestle

Understanding the difference between practice prep and match prep

Psyching yourself out: Mental drills

Setting goals

Remembering There’s No “I” in “Team”

Surveying the qualities of a good teammate

Serving your teammates through servant leadership

Being a good teammate on the mat

Developing a Winning Strategy

Eyeing some common strategies

Planning your own strategy

Winning and Losing Gracefully

Being a good sport

Learning from every match

Chapter 7: Grappling with the Fundamentals and Basic Movements

Standing Your Ground: The Importance of Stance

Grasping the parts of a proper stance

The square stance

The staggered stance

Getting a Move On: The Mechanics of Movement

Motion

Leverage

Agility

Balance

Changing Levels

Penetration: The First Step to a Takedown

Back Step: Planning for a Takedown

Back Arch: One Way to Get out of a Pin

Lifting: Using Your Core Strength and Proper Technique

Part III: Hitting the Mat and Using Your Moves

Chapter 8: On Your Mark, Get Set: Starting Positions

Getting Started with Starting Positions

Understanding the different ways starting positions are determined

Knowing your strengths and developing a strategy

Leading with the Neutral Position: It’s Not So Neutral

Lining Up in the Referee’s Starting Position

Starting on the bottom

Starting on the top

Chapter 9: Breaking Down Breakdowns and Escapes

Staying on Top: The Breakdown

Tight waist, far ankle

Cross face, far ankle

Far foot, far knee

Knee block

Escaping from the Bottom Position

Feet-out stand-up

Sit-out

Sit-back

Switch

Chapter 10: Reversing Your Fortune: Reversals

Understanding Reversals and Their Importance on the Mat

Mastering a Basic Wrestling Move: The Hip Heist

Rolling on Top of Your Opponent

Side roll

Cross-wrist roll

Reversing for More Advanced Wrestlers

Granby roll from the bottom in the referee’s position

Granby from a sit-out

The ankle pick from a tripod position

Chapter 11: Taking Down Your Opponent: Attacks and Counterattacks

Focusing on the Fundamentals for All Takedowns and Counterattacks

Going for the Ankles with the Low-Level Ankle Pick Attack

Mastering Mid-Level Attacks

Spear double-leg takedown

Sweep single-leg takedown

High crotch

Fireman’s carry

Going with High-Level Attacks

High (snatch) single-leg takedown

Blast double-leg takedown

Adding Upper-Body Attacks to Your Arsenal

Duck-under

Shrug

Back-arch throw

Answering Your Opponent’s Attack with Countermoves

Snap down

Sprawl

Strategizing and Planning Your Attack

Understanding the level of risk

Considering weight class

Remembering proximity: How close you are to your opponent

Chapter 12: Putting It All Together: Pinning Combinations

Introducing the Half Nelson

Mastering the Use of Arm Bars

Near-side bar

Double bar

Rocking Your Opponent to Sleep with a Cradle

Near-side cradle

Cross-face cradle

Relying on Your Legs: Leg-Pinning Combinations

Leg scizzors

Turk

Part IV: The Adults behind You: Coaches and Parents

Chapter 13: Coaching 101: Being the Best Coach You Can Be

Knowing the Sport of Wrestling Inside and Out

Understanding the different wrestling styles

Developing a plan for competition, training, and conditioning

Teaching basic skills for top, bottom, and neutral positions

Continuing your own education

Managing Your Team

Building (and maintaining) credibility and authenticity

Forming a team in the true sense of the word

Assessing your team’s effectiveness

Highlighting the Key Roles of a Coach

Being a good role model

Inspiring your team

Focusing on education

Cultivating mutual respect and providing encouragement

Evaluating and celebrating

Communicating Effectively

With wrestlers

With officials

With parents

Addressing Other Miscellaneous Activities

Fundraising

Logistics

Volunteers and boosters

Chapter 14: Running a Productive Practice with Key Drills

Getting the Most out of Every Practice

Designing a practice plan

Figuring out how long your team should practice

Knowing which drills to use in practice

Focusing on Basic Movements: A Warm-Up

Stretching to start practice

Shuffle

Army crawl

Front roll

Dive roll

Shadow wrestling

Staying in Shape: Conditioning Drills

Handstand push-ups

Abdominal push-down drill

Abdominal pull-up drill

Spin drill

Hip heist drill

Starting with Some Fundamental Skill Drills

Base-building drill

Changing-levels-for-penetration drill

Following-the-hips drill

Back arch

Lifting drill

Freeing-the-hands-and-wrists drill

Moving to Skill Drills for More Advanced Wrestlers

Lift and return

Pummeling drill

Upper-shoulder roll

Fireman’s carry drill

Lift to sweep

Cross-face cradle drill

Monkey on the back

Cejudo single-leg drill

Chapter 15: Knowing How to Be a Supportive Parent

Getting the Lowdown on Wrestling

Eyeing the advantages of wrestling

Understanding the rules and types of wrestling

Embracing Your Duties as a Parent and Letting Other People Embrace Theirs

Athlete’s role

Coach’s role

Official’s role

Parent’s role

Realizing What Your Child Needs from You

Before the season

During each match

After each match

Making Sure Your Child Is Healthy, in Shape, and Mentally Prepared

Providing proper nutrition

Treating injuries

Dealing with conflict

Staying active during the off-season

Part V: The Part of Tens

Chapter 16: Ten Tips for Wrestling Success

Mastering Technique with Plenty of Practice

Building Strength and Conditioning

Being Prepared and Focused

Developing Mental Toughness

Being Passionate

Showing a Positive Attitude

Strategizing Tactics

Staying Composed on the Mat

Sticking to a Training and Competition Plan

Creating a New Lifestyle

Chapter 17: Ten (Plus One) Wrestling Camps You Should Consider Attending

Ken Chertow Wrestling Camps

J Robinson Intensive Wrestling Camps

Iowa Sports Camps with Tom Brands

World Class Wrestling Institute Camps with Carl Adams

Ohio State Wrestling Camps with Tom Ryan

Azevedo-Hitchcock Wrestling Camps

University of Michigan Wrestling Camps with Joe McFarland

John Fritz’s Keystone Wrestling Camps

The Granby School of Wrestling Camps

Oklahoma State Wrestling Camps with John Smith

Wabash College Wrestling Camps with Brian Anderson

Cheat Sheet

Wrestling For Dummies®

by Henry Cejudo

Olympic Gold Medalist

with Phil Willenbrock, Ed.D.

Wrestling For Dummies®

Published by John Wiley & Sons, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com

Copyright © 2012 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

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Library of Congress Control Number: 2012934986

ISBN: 978-1-118-11797-2 (pbk); ISBN: 978-1-118-22450-2 (ebk); ISBN: 978-1-118-23009-1 (ebk); ISBN: 978-1-118-23017-6 (ebk)

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About the Authors

Henry Cejudo, the youngest of seven children, was born on February 9, 1987, in South Central Los Angeles. He attended the resident freestyle wrestling program at the Olympic Training Center in Colorado Springs, Colorado, during his high school years. After graduating from high school, Henry began training full time for the 2008 Olympic games and represented the United States in the Beijing Olympics, where he became the youngest American to ever win an Olympic gold medal.

In January 2010, Henry authored the book American Victory, an autobiography about his remarkable and inspirational journey to the 2008 Olympics. As a bilingual spokesperson for the Latino community, as well as a number of programs for underprivileged children, Henry also mentors kids across the country and works with numerous outreach, charity, and nonprofit organizations.

Phil J. Willenbrock, Ed.D., alumnus of Gettysburg College, served as a high school and college wrestling coach for twenty years including positions at San Francisco State University, The University of South Dakota, Allegheny College, and The University of Puget Sound.

He is the author of Complete Wing-T Offensive Line Play: Coaching the Skilled Athlete in the Wing-T, which can be found at wingtoffensiveline.com. Currently an athletic director in Seattle, Washington, he is also author of a team captain leadership development curriculum and serves as a leadership consultant. The leadership curriculum can be found at sharedteamleadership.com. Phil currently resides in Gig Harbor, Washington.

Dedication

Henry: This work is dedicated to Nelly Rico, my mother, my number one fan, and my inspiration. Thank you to my wonderful family who continues to provide motivation and support.

Phil: This work is dedicated to Karen, Kelsea, Jacob, Kendal, and the entire Willenbrock team. I could not ask for more.

Authors’ Acknowledgments

Henry: I am grateful to Novuss Media, Inc., CEO Bill McFarlane, Phil Willenbrock, and John Wiley & Sons for the opportunity to author this book. The efforts of Coach Bobby Douglas and photographer Larry Slater merit my thanks as well.

The John Wiley & Sons staff, including acquisitions editor Erin Calligan Mooney, project editor Chad Sievers, copy editor Amanda Langferman, and technical editor Brian Anderson, provided timely and efficient guidance during this journey.

Phil: I am grateful to Bret Draven and Novuss Media Inc. CEO Bill McFarlane for their trust and the opportunity to be involved in this project. The efforts of Bill’s team including coach Bobby Douglas and Olympic Gold Medalist Henry Cejudo merit my thanks as well. To business partner Gerry Woodruff, thank you.

The John Wiley & Sons, Inc. staff, including acquisitions editor Erin Calligan Mooney, project editor Chad Sievers, copy editor Amanda Langferman, and technical editor Brian Anderson, provided timely and efficient guidance during the journey.

Finally, thank you to my parents Dr. Jack H. Willenbrock and Marsha F. Willenbrock for instilling faith and a lifelong passion for the pursuit of knowledge.

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Introduction

Wrestling is perhaps the purest form of athletic competition because you don’t have any bats or balls, sticks or pucks, or teammates out there with you on the mat. It’s only you and your opponent of equal size and weight and very little time to pause, strategize, or even catch your breath during a match. Experience, preparation, knowledge, technique, skill, and the will to succeed determine the victor.

The only aspect of wrestling this book can’t help you with is experience. The good news: I show you how to gain an edge on your opponent mentally and physically. I also break down the technical aspects of wrestling and show you the escapes, reversals, takedowns, pinning combinations, and drills that have helped me become an Olympic champion.

Wrestling takes all that you have to give, but you won’t find another sport that gives you the satisfaction and pleasure of knowing you’ve given your all against your opponent and defeated him one on one. Wrestling is a gentleman’s (and also gentlewoman’s) game. It’s about playing fair, respecting the sport, and appreciating the effort of both you and your opponent.