In wrestling, technique is everything. One small mistake can be the difference between scoring a takedown and ending up on your back. Among the most common — and costly — errors wrestlers make is dropping their head during a shot. If you’re serious about improving your game, mastering head position is absolutely crucial. Let’s dive into why this mistake happens, why it’s so dangerous, and how you can fix it for good.
The Problem: Head Down on the Shot
When executing a takedown — like a double leg or single leg — many wrestlers make the mistake of dropping their head. It often happens for a few reasons:
- Poor Habits: Wrestlers new to the sport may not yet have the muscle memory to keep strong positioning.
- Fatigue: As matches wear on, exhaustion can cause technique breakdowns.
- Overcommitting: When wrestlers try too hard to shoot quickly without setting up, they sacrifice posture for speed.
At first, you might get away with it. But against skilled opponents, a low head can spell disaster.
Why Keeping Your Head Up Matters
- Power and Drive:
Wrestling is all about leverage. Your head acts like a steering wheel. When it’s up, you drive through your opponent with power. When it’s down, your shot loses strength, making it easier for opponents to sprawl or counter. - Defense:
A low head invites danger. Opponents can lock in a front headlock, spin behind you, or simply flatten you out. Good head position makes it much harder for them to defend or counterattack. - Balance and Control:
Proper head positioning helps maintain balance. Dropping your head shifts your weight forward unnaturally, making you easy to tip or counter.
How to Fix It: Step-by-Step
✅ 1. Awareness Is Step One:
Before you can fix the mistake, you have to recognize when you’re doing it. Watch match footage of yourself. Is your head consistently dropping during your shots? If so, it’s time to work on it.
✅ 2. Drilling with Focus:
In practice, slow your takedowns down. Focus specifically on keeping your head up during the penetration step. Start slow, get it right, then increase your speed.
✅ 3. Set Up Properly:
A rushed or sloppy shot often causes poor head position. Use fakes, snaps, and hand fighting to create good setups — then shoot with strong body posture.
✅ 4. Build Strength:
Neck and upper back strength play a major role. Add simple exercises like neck bridges, resistance band pulls, and shrugs into your routine to build the muscles needed to support good head position.
✅ 5. Visual Cues:
In training, imagine a laser beam shooting out of your forehead — you want it pointed straight ahead, not at the mat! This mental image can help reinforce good posture without overthinking.
Bonus Tip: Coaches’ Drill for Better Head Position
One helpful drill is the Head Up Shot Drill:
- Partner holds a belt, rope, or towel waist-high.
- Wrestler practices penetrating under the belt/towel without letting their head drop.
- Forces proper level change and posture every time.
Consistent drilling builds the right habits!
Conclusion: Small Fix, Huge Results
Fixing your head position might seem like a small adjustment, but it can completely transform your shot game. You’ll hit harder takedowns, defend better, and wrestle with more confidence. Every elite wrestler keeps their head up — and with practice, so can you.
Remember:
✔️ Head Up
✔️ Eyes Forward
✔️ Drive Through
Make it second nature, and watch your wrestling level rise!
Call to Action:
Have you struggled with this mistake before? How did you fix it? Drop your story in the comments — let’s help each other get better! 💬
