by Aaron Swisher
If there’s one mistake younger wrestlers make in their workout routines, it’s not making the most of their drilling time. The benefits of a good drilling schedule not only include better technique, but additional weight control and stamina, as well as a wider repertoire of moves. The following are some guidelines that will help make the most out of time set aside for drilling.
First, always begin a drilling session by properly warming up. Stretching muscles and making sure joints are limber will help prevent injuries and lessen the chances of developing bad habits that might be caused by a lack of flexibility. If it’s later in the season, and drilling sessions will be more intense, it is also a good idea to do some jogging, stationary bike, or jumping rope to “get the blood flowing.”
If it’s early in the season, start slow and work on proper technique. This also applies when learning new moves or trying to correct improper technique. It may help to have a coach or third wrestler nearby to demonstrate moves, watch your movements, and suggest changes and improvements.
It’s best to dedicate a certain amount of time per week to drilling. Although most teams will set aside time during team practice to work on moves and drill, it’s good to have a disciplined drilling partner (or partners) who is (are) willing to meet at regular, set times during the week specifically for drilling. If need be, these extra sessions can be turned into “weight-loss” sessions as tournaments and matches approach, but one shouldn’t discount the weight loss benefits of a good drilling session.
As the season progresses, the intensity of your drilling sessions should increase. Moves should be done at full speed (unless learning, or re-learning, moves) without wasting time between moves. As soon as one wrestler has completed his/her move, both should be back on their feet and ready for the other wrestler to take his/her turn. In this way, drilling sessions become a good way to burn calories and maintain stamina (as well as keeping technique in top shape).
Finally, it is important to stay warm while drilling. Some wrestling rooms are kept at a warm “workout” temperature, some are not. If the workout room is cold, wear sweats, at least until you have broken a good sweat, if not throughout the entire workout.
Maximizing your drilling time is a habit! Like all good habits, it may be difficult to develop the discipline that will help you get the most out of this part of your workout regimen. If you can develop that discipline, though, your wrestling will rocket to the next level!
…and don’t forget your headgear!
PDF 
A million tahnks for posting this information.