Stance and movement review
Movement / Solo mat / Open
A short movement block to revisit your chosen lesson from practice.
Solo study. Solo rehearsal of a shape a coach has already shown you. No partner, no resistance, no finish against anyone. Not coach-verified.
Why it matters
Practice gives more corrections than anyone can keep. Picking one and rehearsing only that, then writing down the question it raised, is how a correction survives until the next session instead of being replaced by the next one.
The phases
Wrestling stance
- Base. Begin with a base wide enough to move from.
- Knees flexed. Flex the knees and hips while keeping the head up.
- Hands ready. Hands stay ahead of the body, ready to make contact.
- Hold shape. Maintain a shape you can move from in either direction.
Watch for: Do not turn a lower stance into looking down at the mat.
Backward stance movement
- Stance. Face the target with knees available to move.
- Rear foot moves. Move the rear foot a short distance back.
- Lead foot follows. Follow with the other foot without bringing them together.
- Base restored. Retain your stance rather than standing tall.
Watch for: Inspect the whole body as well as the feet. Maintain your wrestling posture.
Level change
- Stance. Start in your wrestling stance.
- Bend the legs. Lower your level before attempting penetration.
- Lower base. Keep your head up as your knees and hips flex.
- Recover. Recover to your stance without straightening rigidly.
Watch for: Lowering the head alone is not a level change.
Three common faults
- Reviewing everything
- The block turns into a whole practice. One lesson.
- Drilling something new
- The review becomes an experiment. Only what has been taught.
- Nothing written
- The block ends and the question is gone. Write one line in the room notes.
In the room
- Choose one observation from your coach.
- Rehearse only the movements you know.
- Write down one question for your next practice.
Drill prescription
| Rounds | 2 rounds |
|---|---|
| Repetitions | 3 min |
| Rest | 60 s |
End every session with it. Write the note before the shoes come off.
Open the visual study ↗Where it sits
Situational: Partner mirror work, position illustrations with a second figure, and the review round.
Also in this stage: Collar tie and inside tie / two figures, Sprawl on a shot / two figures, Partner mirror movement.
On the boards: Before practice, Solo mat block, Four weeks: foundations, Four weeks: competition prep.