|A five point throw in a greco-roman match. www.northjersey.com|
Before you learn the technique of getting into position and then executing the throw, you must first have enough strength and flexibility in your core, as well as good mind-body (kinesthetic) awareness. For starters, you should be able to hold a back bridge with your nose touching the mat and your feet flat, preferably for three minutes. The next step to working on your back arch is an exercise that many wrestlers refer to as wall walks.
After you are sufficiently warmed up (I don't advise doing wall walks cold, same as for bridging), stand with your back to a solid wall, oftentimes the padded wall of your wrestling room if you're warming up for a practice. Put one foot in front of the other, toe to heel, and then take one more step in the same manner. You'll now be standing about two feet from the wall. Spread your legs shoulder width apart and begin arching backwards. Do not tuck your chin, instead look straight up/back Once you start arching, place your hands on the wall and slowly walk them down to the floor. Once your head gently touches the mat, walk your hands back up the wall until you're standing again.
If that is too hard, try standing a little farther away from the wall. As your flexibility improves, inch your way closer to the wall. The closer you stand, the more you'll have to arch. Doing this ten times without stopping is a great strength and flexibility builder that will also get your heart rate and breathing racing. It is an excellent warmup for a wrestling practice, as well as a great all-around exercise for any individual.
Walk the wall,