Kneeling wrestling
A gentle wrestling variant that provides good basic training.
- 13+ years
- Group size: 2+
- Duration: 20 min
- Partner exercise
- Gym / Sports hall
- Indoor
- Gym Mat
The pair wrestles on a thick mat or gymnastics mats. Both start kneeling, and it's not allowed to place their feet on the mat – otherwise, they'll quickly end up standing. The goal is to get the opponent's back onto the mat.
Have the pair hold a medicine ball between them during the wrestling match. Both must keep hold of the ball at all times. This provides a different type of challenge and requires more cooperation and stability.
Variation
Vary the starting position: some can stand, others can kneel or sit.
Adjust position and intensity according to participants' strength, functional level, and safety.