This is the 1-Leg Good Morning Exercise with a Medicine Ball. It is a great one to start using now for all levels of wrestlers…

This exercise works on joint stability throughout the hips, knees and ankles… which is essential as an injury prevention exercise. It also helps build more ‘wrestling-specific’ balance as well as power through the Posterior Chain muscles (hips, low back, hamstrings). This will result in improved takedowns as well as takedown defense.

I like to include them in the program at least one time per week, or up to two… even when you’re performing heavy squats and deadlifts. They ‘flip the switch’ from just building more strength and being able to turn it into ‘functional strength’ for the mat.

Just a couple of sets of 10-12 reps (hard but manageable) will show big improvements this season.

Give ‘em a try!

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If you want an entire ‘wrestling-specific’ strength and conditioning program for ages 6 through Adult be sure to check out the Ultimate Wrestling Strength Program!