Penetration step drill - Takedown 

This will fall on deaf ears but whatever. Dont use a band when you practice that. By adding resistance you are training your cns to do it slower. There is decades of research behind what im saying. Just practice the movement and your body with strengthen your neural pathways which will allow your cns to activate the relevant muscles quicker. If you want to increase even further then do box jumps, hip thrust, pull ups, and dips. HIT is the best method for improving strength. This was all figured out a very long time ago but people like doing things wrong so they dont do it. Good luck

When im shooting i like to put my back leg behind my penetration leg to give an extra step forward before I take a penetration step to get some more power forward (folkstyle wrestling advice at the end of the day I'd rather follow a coaches advice then some random wrestler on the internet which is what i am lol)

how do I do this without ripping the skin off my feet?

Thanks 😊 cant wait to use this to get even back my high school days

Thanks

You tap your knee and drop down to it lol that's not a penetration step A penetration step splits their legs and drives them back then you go to your knee and float your trail leg through to become the new lead leg to be able to turn corner. Your lead foot should step onto the Grey mat for the first example

Whats the weight on that band?

Straight to the technique. None of tha meaningless yap. But yea sometimes when you drive that rear leg closer for an extra step it leaves you suspectable to a counter like a blast double among other techniques he may have in his tool box .An experienced wrestler has something in his pocket for that. I like where your head is at though. I do the same all the time and when i get countered i take it on the chin ol boy!

what do you do if your knee hurts from the impact of the ground? And how are you suppose to do this in real life without slamming your knee on the cement?

Don't drag rear leg, float it.

you like a dagestani!!!

Don’t your knees hurt?

What the hell is that

Wear some wrestling knee pads.

it burn my big toe when i move it fast, what can i do to improve that?

I stop doing these takedown I now just take a step without touching the floor