• Lie on back on ground

• When coach yells “go,” roll over and get to feet as quickly as possible

• Explode forward 20 yards

REPS: 4

REST: 45 seconds

Coaching Point: Maintain control when you roll onto your stomach and get to your feet as quickly as possible. You don’t want any wasted motion or loss of balance; they translate into lost time when trying to recover.

BENEFITS: “This works quickness and agility while improving your ability to recover from being put on your back. We end up on our back, side and stomach a lot in wrestling; being able to recover quickly and then attack is a huge weapon for any wrestler.”