Level Change and Penetration Step Intro
Neutral Attacks
Legend
- player
- movement path
How it works
Introduce young wrestlers to the fundamental level change and penetration step movement pattern used in all takedown attacks.
What you need
- wrestling mat
Your focus
All leg attacks in wrestling begin with a level change , dropping hips , followed by a penetration step into the opponent's space. Teaching this movement pattern early without a partner allows young wrestlers to develop the motor pattern before adding complexity. Proper early mechanics prevent the bad habits (reaching, diving head-first) that become difficult to correct later.
Wrestlers stand in staggered athletic stance with lead foot forward.
On signal, wrestler drops their hips (level change) while simultaneously driving their lead knee toward the mat.
Penetrate forward into the imaginary space in front of them, ending in a knee-down position with head up.
Return to standing and repeat for 3 sets of 10 repetitions on each lead leg.
Goal
You've got it when your level change and penetration step stay low, if your head comes up before your hips drive through, keep working.
Helpful cues
- Drop your hips first, don't reach with your hands
- Drive the knee to the mat, not the head
- Head up, eyes forward on the penetration step
Adjust the challenge
Make it easier
Strip it back
Perform only the level change (hip drop) without the penetration step until mechanics are solid.
UpLVL it
Add the next challenge
Add a hip heist/stand-up at the end of the penetration step to practice continuous movement.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.