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- Attacking

Essential Basics:

Stance: The stance is the position a wrestler assumes when in the neutral position (standing). The stance is important for two reasons,1) attacking your opponent for a takedown and 2) defending yourself (or countering) when your opponent attacks you. There are essentially two types of stances used in folkstlye wrestling, the staggered stance and the square stance.

Square stance:

  1. To assume a square stance the wrestler needs to position his feet about shoulder width apart and bend at the knees so that the center of gravity is over the feet. The wrestler should be well balanced (not leaning forward or backward).
  2. The arms should be in front of the wrestler with the elbows in towards the body and bent allowing the palms of the hands to face the opposing wrestler. The fingers should be spread and the wrestler's head should be up (Bull necked).
  3. The wrestler should be able to move forward / backwards or side to side without loosing his/her balance, standing straight up or crossing their legs.

Staggered stance:

  1. To assume a staggered stance the wrestler needs to place one foot slightly forward and one slightly to the back. Knees should be bent and arms should be in front with elbows in towards the body and bent allowing the hands to face the opponent and protect the leading leg.
  2. The wrestler should be well balanced with his center of gravity staying between his feet. The wrestler should be able to move forward/backwards and side to side alternating the leading leg periodically. Hands should always be in position to protect the leading leg. Never stand straight up or cross your legs!

Changing levels: An essential and often overlooked basic technique. Changing levels is very important when you set your opponent up for a takedown, when you are attacking your opponent for a takedown or when you are countering the opposing wrestling trying to take you down.

Double Leg Tackle:

The double leg tackle is by far the most basic wrestling takedown, but let still widely used and very effective when performed properly.

Prerequisites: Good wrestling stance and ability to change levels (Lowering of the hips/center of gravity).
  1. Assume a good wrestling stance and get close enough to your opponent so that you can touch his shoulder.
  2. Expose your opponents legs with a set-up, just popping his shoulders with your hands for example will open your route of attack. Important attack when the opposing wrestler reacts to your set-up.
  3. With one step you should be able to step between the legs of your opponent while lowering your center of gravity, the deeper you can step between the legs the better.
  4. As you penetrate with your foot you should be reaching and wrapping your arms around your opponent, your shoulder should hit the waist area and your head should be to the outside of the hips.
  5. Keep your momentum going through your opponent while squeezing the legs together and driving your shoulder into the waist and down to the mat.Once your opponent is down on the mat, you should immediately be looking for a half or other pinning combination.

Double Leg Inside Trip

The double leg trip is pretty much the same as the double leg tackle with the addition of the inside trip.

  1. Follow the first 4 steps in the double leg tackle(above).
  2. You should step far enough between your opponents legs so that you can get your foot behind your opponents leading foot. (This is the trip.)
  3. Drive through your opponent causing them to lose balance because you hooked their forward ankle with the foot you stepped with.
  4. Once on the mat follow up with a pinning combination.

Double Leg Lift

  1. Follow the double tackle(penetration) steps to #4.
  2. Drive your momentum into you opponent, stepping up with your trailing leg and placing it to the outside of your opponents foot, the leading leg stays between your opponents legs but you are driving your knee to the mat.
  3. With your momentum you will be able to lift your opponent on to your shoulder as you wrap his legs or hips. Your head should be on the outside.
  4. Using your head, push into the side of your opponent while you squeeze and pull his legs in front of you.
  5. When your opponent hits the mat you should be looking for a pinning combination.

Inside Single Leg

Outside Single

Ankle picks


Arm Drags


Takedown counters




Olympic Lift

Front Headlocks

Top position moves

Near Arm Chop

Far Ankle

Far Ankle/knee

Near Ankle


Top position counters

Bottom position moves







Bottom position counters

Pinning Combinations:

Half Nelson


with bar

with hook

Arm Bar


with half

with hook

Ball and Chain






Near side Cradle

Far side Cradle

Wrestling Drills

Wrestling Games