Granby Roll to Explosion Series
Athleticism
Legend
- player
- movement path
How it works
Combine rotational body control and explosive vertical power by linking Granby rolls with burst movements upon landing.
What you need
- wrestling mat
Your focus
Wrestling athleticism at the high school level requires seamless transitions between ground-level rotational movements and explosive upright actions. Granby rolls train shoulder flexibility and body awareness while the exit burst develops power generation from unconventional positions. This combination mirrors real match demands when athletes scramble from bottom to standing.
Wrestler starts on all fours in referee's position on the mat.
Execute a Granby roll (shoulder roll along the mat) and come up to feet on the far side.
Immediately perform a vertical jump or forward explosion step upon landing.
Reset, switch roll direction, and repeat; complete 8-10 reps per side for 3 sets.
Goal
You're there when the Granby roll flows directly into the burst movement, rotation leads right into explosion, no pause to reset.
Helpful cues
- Tuck your chin before the roll, protect your neck
- Land the roll on your shoulder blade, not your neck
- Explode up the instant your feet hit the mat
Adjust the challenge
Make it easier
Strip it back
Perform the roll without the explosion step until technique is solid.
UpLVL it
Add the next challenge
Add a full wrestling sprawl immediately after the explosion step.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.