Kevin Dresser, head coach at Virginia Tech University and two time All-American at the University of Iowa, shows you three drills that help wrestlers train to get off the mat quickly. Athletes will learn the proper positioning and how to escape with explosion and quickness.

Escape Drills

Drill Summary: There are three different escape drills in this video.

The first drill is the “Position Drill.” The Position Drill is a solo drill that has wrestlers work on getting their leg up off the mat quickly with explosiveness. Get in a simulated bottom position, then lift one leg up onto the mat with good posture. Work both legs through multiple reps.

The second drill is the “Head Gear Drill.” In it, the wrestler gets into a simulated bottom position and the coach places head gear on the wrestler’s upper back. Next, the coach stands 5 feet behind the wrestler and blows the whistle. On the whistle, the wrestler gets one foot onto the mat and tries to throw the head gear all the way to the coach using only their back.

The third and final drill is the “Chair Drill.” Start in a pinch next to the wall. On the coach’s whistle, the wrestler gets to the wall in a chair position with their elbows in. Make sure to get to the wall from both directions.

This video came from Championship Productions’ video “Explosive Escapes.” View other world class Wrestling videos!