Stand-Up from Referee's Position
Bottom Wrestling
Legend
- player
- movement path
How it works
Develop a reliable stand-up escape by practicing the controlled sequence of base, step, block, and turn from referee's position.
What you need
- wrestling mat
Your focus
The stand-up is statistically the most common escape used in scholastic wrestling and establishing it early gives wrestlers a go-to tool for every match. The technique requires coordination of footwork, hand fighting, and hip alignment, all of which are teachable in the beginner stage. Solid stand-up mechanics reduce the time wrestlers spend on bottom, improving their scoring potential.
Wrestler starts in referee's position with a partner in a basic top waist ride.
Bottom wrestler builds a base by arching their back and stepping up with the inside leg.
Post the inside hand to the mat, then step the outside foot up while blocking the top wrestler's hands.
Turn to face the opponent and establish a neutral tie; complete 5 repetitions per side for 3 sets.
Goal
It's clicking when your stand-up leads to a clean turn and your partner can't flatten you back down, base, step, block, turn, and you're facing them.
Helpful cues
- Inside leg first, build your base from the ground up
- Block the hands before you turn, not after
- Finish facing your opponent, a partial stand-up scores nothing
Adjust the challenge
Make it easier
Strip it back
Practice the stand-up with no top partner, focusing on the footwork sequence.
UpLVL it
Add the next challenge
Top partner applies a tight waist and tries to break the bottom wrestler down.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.