What it is

Basic breakdowns from referee's position to flatten an opponent—ideal for youth through JV wrestlers building their top game foundation.

Why it's great

Most breakdown videos focus on fancy tilts or bars. This goes back to the mechanical problem most young wrestlers have: they can't break their opponent down in the first place. The tight-waist ankle and knee-chop progressions shown here are the prerequisites for everything else on top.

How to use it in practice

Use this as a positional drilling sequence: start neutral position, one athlete locks tight waist and ankle on the whistle, partner tries to stay square. Focus on the drive angle—hips forward, not just pulling back. Rotate partners every 30 seconds, then add the knee chop variation. Finish with 1-minute live rounds from ref position where the top wrestler must flatten before hunting turns.