C O N T E N T :FOUNDATIONS00:04 - acrobatics01:24 - exercises to develop strength02:51 - exercises for speed and coordination03:37 - flexibility exercises and stretching04:30 - stance04:44 - ground work04:49 - distance05:03 - hand connection methods05:27 - attacking grips06:26 - ways of out of balance06:58 - exercises for the neck musclesMETHODS OF DEFENSE09:36 - active defense on standing10:20 - passive protection on the ground10:34 - exercises for leg defenseBASIC TECHNIQUES FOR INITIAL TRAINING GROUP11:31 - 1st year, 10-11 years: standing12:05 - 1 st year 10-11 years: ground work12:46 - 2nd year, 11-12 years: standing13:22 - 2nd year, 11-12 years: ground work14:02 - 3rd year, 12-13 years: standing14:41 - 3rd year, 12-13 years: ground workTACTICS15:14 - tactical preparation of throws Fireman's Carry16:42 - tactical preparation techniques Arm DragADVANCED TECHNIQUES18:00 - standing22:21 - on the ground24:58 - methods of wrestling back26:47 - counter techniques28:27 - combination of techniquesMusic: SNDR & Joey Shigrov - Memories (Original Mix)