SK4
Page 11
🔫 SHOTGUN ROUTINE
Explosive First Period
You may be put in a situation where you get called to wrestle and you do not have enough time to complete your full pre-match routine. You will want to have a plan for a short version of your pre-match routine you can complete in under 2 minutes. This is your shotgun routine.
Remember: The key is to make the best out of the situation, not do everything perfectly. Include as many elements from the top that you can.
✍️Write below your Shotgun Routine:
[ Space for your 2-minute shotgun routine ]
💡 Suggested elements to include:
- • Quick stretching (30 seconds)
- • Deep breaths (3-5 breaths)
- • One key thought or song
- • Brief partner drill (if available)
- • Physical activation move (jumping jacks, etc.)
⚡
PRACTICE THIS ROUTINE!
Drill your shotgun routine regularly so it becomes automatic when you need it. Being able to shift gears quickly is a competitive advantage.
Z
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