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Introduction

This tutorial is designed for beginners interested in learning the basic techniques of wrestling, as highlighted in the video by Ari Dwi Riyatna. Wrestling is not only an Olympic sport but also a valuable skill for self-defense. Whether you aim to compete or simply learn for personal safety, this guide will provide you with foundational techniques to start your wrestling journey.

Step 1: Understanding the Basics of Wrestling

• Know the Types of Wrestling: Familiarize yourself with various styles, including freestyle, Greco-Roman, and folkstyle. Each has different rules and techniques.
• Learn the Rules: Understanding the rules of wrestling is crucial. Research the basic rules regarding scoring, fouls, and match duration.
• Physical Fitness: Engage in physical conditioning to build strength, flexibility, and endurance. Consider exercises like:
  • Push-ups
  • Squats
  • Planks
  • Cardio workouts

Step 2: Mastering Stance and Movement

• Adopt a Good Stance: Stand with your feet shoulder-width apart, knees slightly bent, and weight balanced on the balls of your feet.
• Practice Movement:
  • Shuffling: Move in short, quick steps while maintaining your stance.
  • Circling: Practice circling to your left and right to stay balanced and create angles against your opponent.

Step 3: Learning Basic Techniques

• Takedowns: Focus on two common takedown techniques:

  • Single Leg Takedown:
    • Lower your level and shoot for one leg.
    • Grab the ankle and drive forward to bring your opponent down.
  • Double Leg Takedown:
    • Lower your stance, approach your opponent, and grab both legs.
    • Push forward and lift to take them down.

• Escape Techniques:

  • Hip Heist: From a bottom position, use your hips to create space and get back to your feet.
  • Stand-Up: Quickly get to your feet from a prone position to regain control.

Step 4: Practicing Drills

• Partner Drills: Work with a partner to practice takedowns and escapes. This helps in understanding timing and distance.
• Solo Drills: Practice movements and techniques alone to build muscle memory. Focus on:
  • Shadow wrestling
  • Movement drills

Step 5: Sparring and Live Practice

• Start Light Sparring: Once comfortable with techniques, engage in light sparring sessions with a partner. Focus on applying what you've learned in a controlled environment.
• Feedback: After sparring, discuss with your partner to identify areas for improvement.

Conclusion

Wrestling is a skill that combines physical fitness, technique, and strategy. Start with the basics outlined in this tutorial, focusing on stance, movement, and fundamental techniques. Regular practice and sparring will enhance your skills over time. If you're interested in further training, consider joining a local wrestling club, like the Scorpion Wrestling Club mentioned in the video. Remember to stay committed, and enjoy the process of learning wrestling!