◎TiecountSet a board +

Most of a match happens in the first two steps.

How do you drill a level change at home? Open the study below, watch the four phases at half speed from the side and from above, then put it on a board with work and rest times and run it on the room clock. All 36 studies, from the stance to the sit-out, work the same way. Everything you write stays in this browser.

Open the level changeSee all 36 positions →
Level change: Lower base. Human movement study.
Human movement study
Level change / reset, held at its lowest phase. Drag the model to look along the back line.
Overhead plan of a wrestling mat drawn to scale: a 9 metre competition circle, a 1 metre passivity band at its edge and a 1 metre central circle with two starting lines.9 m circle · 1 m passivity band · 1 m centre
The mat, to scale. Wrestling gives you a 9 m circle and a 1 m band that warns you before you run out of it.
Foot positions sampled from the circling study and drawn at true scale against the 1 metre central circle. The lead foot stays planted while the rear foot travels around it.1 m centre circle
Where the feet actually go in the circling study, sampled from the clip the viewer plays. The lead foot stays planted; the rear foot walks around it.

A board to start from

07:30

Stance, level and motion with generous resets.

  1. 01Stance / base check45s on, 30s off×2
  2. 02Level change / reset45s on, 30s off×2
  3. 03Stance / circle movement45s on, 30s off×2
11 more boards →

Positions

Each study is a solo rehearsal of something a coach has already shown you. Pick the part of the match you want to work on, or follow the curriculum in order.

Stance

  1. Stance / base checkRepeatable postureOpen
  2. Level change / resetStable returnOpen
  3. Square stance / holdKnow both basesOpen
  4. Cued level changesRespond with controlOpen

Movement

  1. Stance / circle movementDirection controlOpen
  2. Forward step / rear foot followsStep, then baseOpen
  3. Lateral step / never crossMove over, not aroundOpen
  4. Stance motion ladderDirection without heightOpen
  5. Partner mirror movementRead movementOpen
  6. Stance and movement reviewOne lesson retainedOpen

Ties

  1. Snap down / hips firstWeight in the pullOpen
  2. Hand fighting / inside positionOne hand at a timeOpen
  3. Whizzer / hips inHips, not armOpen
  4. Hand fight into a singleAttack off the tieOpen
  5. Collar tie and inside tie / two figuresSee the position, not the gripOpen

Entries

  1. Solo penetration stepOrder before speedOpen
  2. Single leg entry / head outsideHead outside, hands lowOpen
  3. High crotch entry / hand highHand at the hipOpen
  4. Double leg finish / drive throughThrough, not upOpen
  5. Duck under / level then angleLevel before the dipOpen
  6. Entry / circle movementRebuild the stanceOpen
  7. Penetration to finishThree beats, one shapeOpen

Defence

  1. Down block / hips back firstKeep your baseOpen
  2. Snap, sprawl, spinHands stay downOpen
  3. Solo sprawl / recoverControlled descentOpen
  4. Front headlock shapeElbows tightOpen
  5. Sprawl and spin behindCircle, hands downOpen
  6. Sprawl ladderFull depth when tiredOpen
  7. Sprawl on a shot / two figuresWhere the weight goesOpen

Mat

  1. Referee's position / bottom baseA base you can move fromOpen
  2. Hip lift shape / mat returnHips throughOpen
  3. Seated-to-standing baseComfortable supportOpen
  4. Stand / rebuild stanceDeliberate recoveryOpen
  5. Sit-out from the bottomLeg through, not aroundOpen
  6. Hip heist / turn to baseLift, then turnOpen
  7. Back bridge / shoulder supportedHips up, head off the loadOpen

Room notes

Nothing written down yet. After your next block, put one line here: the cue that finally made sense, or the question you want to ask at practice.

Write the first note

Before you start

Folkstyle, freestyle or Greco-Roman?

The board works for any of the three because it only holds your own blocks, your own work and rest times and your own drill order. The studies are general movement. They say nothing about what scores, what is legal in your style or what your rulebook calls a stalemate; the rules primer under Reference says where the three differ.

Do I need a partner?

Almost every study needs nothing but a mat and space to move. Filter by equipment to see them on their own. The partner study is mirror footwork: no hands, no contact, no takedowns, and you swap who leads. The two-figure studies under Situational show a position with a second model; they are illustrations, not partner drills.

Can I write a whole practice on the board?

Up to 30 blocks, each with its own work time, rest time and repeat count. Drag the order around, save the board under a name and print a card to take to the wall. The three four-week boards print as a sheet with every week on it. What it will not do is decide the practice for you.