Lesson 1: STANCE AND MOTION

Advanced wrestling is just the basics done really, really well.

Stance and motion training is the FOUNDATION of folkstyle wrestling and the key to controlling every phase of a match. A strong stance provides balance, power, and defensive readiness, while fluid motion allows you to stay unpredictable and maintain control of the mat. Without these fundamentals, advanced techniques like shots, sprawls, and counters become far less effective. Stance and motion training ensures you’re always in position to attack or defend.

When practicing, focus on maintaining a low, balanced stance with active feet, staying light and ready to move in any direction. Incorporate drills that emphasize lateral movement, level changes, and smooth transitions between offense and defense. Over time, these habits will become second nature, giving you the edge to outmaneuver your opponent, control the pace, and dictate the match. Mastering stance and motion is the first step to building a complete and effective wrestling game.