How to Wrestle on the Mat

One of the greatest tests of athleticism, strength, endurance, and determination is the sport of amateur wrestling. When you are facing down your opponent on the mat ready to engage in a fierce battle of skills, you will need to have a mastery of basic techniques in order to secure your victory. The two most important techniques that all amateur wrestlers must have in their arsenal are the shot and the double-leg takedown.

Things You'll Need

  • Wrestling helmet
  • Wrestling Mat
  • Wrestling shoes
  • Sparring partner
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Instructions

  1. Setting Up Your Shot

    • 1

      The first technique you need to master is referred to as the shot. First lower your level by bending your knees. Bending your knees allows you to get around your partner's hands, which are his first line of defense for blocking your takedown.

    • 2

      Take a big step forward with your lead foot. For most individuals who are right-handed this will be your left foot. If you are left-handed it will be your right foot.

    • 3

      Now you will need to drop the knee of your lead leg down to the mat. You will need to use a driving, fluid motion to get the movement off quickly and effectively.

    • 4

      After you have brought your lead leg knee to the mat you'll want to follow it up by dropping your right knee to the mat. Your lead leg will pop up off the mat and you will be left kneeling on your right knee. The shot is complete.

    Double-Leg Takedown

    • 5

      Take your shot as outlined in the above section. Make sure your step is toward the area between your partner's legs.

    • 6

      As you drive your knees to the mat during your shot put your head on the outside hip of your partner.

    • 7

      Take both of your arms and wrap them around your partner's legs. You will want to grab them either right at the back of the knees or just above the back of the knee area.

    • 8

      Pop your hips and drive your body forward. You will naturally drive toward the direction your head is facing. As the momentum and force of your shot collides with your partner he or she will fall to the mat.