Wrestling Technique: Drilling and Shadow Wrestling

"Repetition, or drilling, is one of the keys to athletic success.  An athlete must work a technique repeatedly, for hours on end, week after week, year after year.  The goal is for the technique to become second nature, a pure reflex action that will kick in when the need arises during a match.  Time spent drilling was the key to many gold medals for top wrestlers around the world and the key to success for the world's greatest basketball players." - from Wrestling Tough by Mike Chapman

Basketball legend Michael Jordan stressed fundamentals like proper technique. 

Drilling isn't always that much fun.  It's not exciting.  Live wrestling is usually more enjoyable.  I know I liked live wrestling when I was in my high school wrestling room.  Most wrestlers enjoy sparring and competition most.

Nonetheless, four-time World and two-time Olympic Champion John Smith also stressed drilling. 

"But drilling has to take place for you to get better. I couldn’t do a better leg lace or gut wrench without breaking down the move, seeing how it works, studying it and drilling it, over and over and over. That’s when you improve your techniques. Someone who doesn’t spend time doing that and drilling isn’t going to improve," according to Smith.

So, before you consider figuring out the best high school wrestling moves to use in a match you may want to first focus on drilling the basics.

Smith also incorporated shadow wrestling into his training.

Olympian Ken Chertow also recommends shadow drilling or shadow wrestling. 

He states, "Shadow drilling is not just for beginners. It remained a significant part of my training regimen throughout my high school, college, and international career.  It can play an important role in the success of wrestlers at any skill level."

Two-time NCAA Champion and World Silver Medalist Cary Kolat shows some shadow wrestling.



Olympian Ken Chertow has two young wrestlers demonstrate some shadow drills.



The good thing about shadow wrestling is that you don't need a workout partner.

In conclusion, drilling alone or with a partner can help take your wrestling to an advanced level.