AWC Freestyle

Freestyle wrestling is an international form of wrestling, one of three styles instructed at the AWC. This form of wrestling develops attacks to clean finishes as well as more explosive throwing positions in athletes.

Ankeny Girls Wrestling and Ankeny Wrestling Club have partnered to offer training four days per week. Boys and Girls may attend all four practices.

AWC Cost: Free

Making the jump to freestyle wrestling means adjusting your game. Here’s what you need to sharpen to dominate on the mat:

🔥 Rule & Scoring Adjustments

✅ Exposure = Points it's not about controlling opponent, but exposing their back to the mat.

✅ Push-Outs Matter – Circle in & wrestle on the edge of the mat!

✅ Par Terre is CRUCIAL – Gut wrench & leg laces are your basis turns on the mat!

⚡ Offensive Tweaks

✅ Big Moves Win – Learn throws, body locks, & cheap counters for exposure points

✅ Quick Leg Attacks – finish quick & clean to avoid opponent from scoring counter exposure.

✅ Hand Fight to Attack – use your hand fight to take ground and the edge will allow you to not only setup your attacks but also create the opportunity for you to score a step out point.

🛡 Defensive Must-Knows

✅ Stop the Leg Lace & Gut Wrench in Par Terre!

✅ Scramble & Roll – Don’t get exposed! Limit scrambling and look to use basic defense or find counter exposures. Remember, we need to stop the momentum of the attack and change the direction of the attack to ensure the points are scored for us.

✅ Mat Awareness – Don't back out and give up easy points. Always be aware of the edge. Remember, if your opponent takes you from your feet to your back it's 4 points for them. Try to always land of your stomach to reduce the point value your opponent can earn

🏆 Freestyle Mentality

✅ More Explosive, Less Grinding

✅ Score Fast, Score in transition to the mat– work on turns in transition. Catch your opponents off guard in transition and finish the match. 

✅ Exposure over control – don't worry so much about controlling your opponent, but rather exposing their back to the mat

email AnkenyWrestlingClub@gmail.com with any questions