In addition, before taking the mat, wrestlers should use a method called post-activation potentiation (PAP) to maximize their explosive power. You need to do what works best for you. As stated above, complete repetitions continuously for 8 to 10 yards apart and then turn around and continue the same exercise on the way back. Jogging improves blood circulation and thereby keeps your body warm. Glute bridges are excellent for hip mobility and they really warm up your body before … These 10 simple exercises work as a dynamic warm up for kids of any age or sport. Begin at the starting line; swing the front leg forward while the body maintains an upright position. List of Warm Up Exercises for Cricket First stage of cricket warm up. 90% of wrestling is done in disposition. Wrestlers will place one foot staggered out in front of the other so that the wrestler will be able to crawl forward. If the wrestler is going to the left he will be driving his right knee up every time it comes to the front half of the staggered lateral shuffle. 1. Get an email when we release a new exercise video. Also notice the arm action. Sport(specific! Next, allow the leg to swing back past the midline and on up behind the body. 3. When the wrestler's hands reach the floor he then should then begin moving his body back to the upright position while keeping a flat back the entire time. Now that you understand the concepts, here is my recommended wrestling warm-up for both novice and advanced wrestlers. WARM-UP First, the Mathias Method Strength System begins by emphasizing the importance of a proper warm-up before you begin any strength training routine or workout program.This is to help decrease pain, prevent injury, and fully prepare your body for the workout ahead.This page will go over our basic dynamic warm-up exercises for weight training workouts. Jogging. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Make sure to stay low to work the same muscles that are used while wrestling. If the wrestler raises his butt he will then lose the hip flexibility and core stability section of the movement. Early Specialization vs. Repeat as necessary. Wrestlers must work to stretch their hip flexors, quads, hamstrings, calves, trunk, glutes, IT bands, groin, and upper body. This will increase core activation and will strengthen the midline. It is always a good idea to go through a few poses stretches to prepare your body physically for a yoga class. 1 of 11. In addition to warm up exercises, specific procedures such as a sports massage may be added. However, a cloud of confusion exists over static stretching, dynamic stretching and their relationship with flexibility, power and performance. Only trained and certified officials for competition. Engaging in this type of activity will loosen the joints and increase the flow of blood to the muscles warming up provides the perfect opportunity for individuals to prepare themselves for the workout ahead mentally.The warm-up session also sets the tone in team sports for the athletes to work together ahe… Pull-ups: Pull-up variations where you need to control the drop provide a surprising amount of core … Wrestlers need to challenge themselves and extend hands out. With each step, raise the knee up to hip height or higher and "hug" it with both arms, pulling toward … Press your back gently against the floor and tilt your pelvis towards you and then release. Warm-Up. Specific Warm Up Sets & Working Sets. The effective way to process lactic acid that builds up in matches or practice is to spend five to 10 minutes after a match or workout working at a moderate pace (jogging, arm and leg bike). 2. The focus in this study was on the impact of balance specific warm-ups on improving balance and proprioception. There is a lot to learn about wrestling and there isn’t a huge amount of information on the topic, but hopefully we can change that with this list of drills and practice plan advice. Specific Warm Up: Squat 45lbsx5, 95lbsx5, 115lbsx5. Overgrasp and take it up and over the head and back down the other side. Each wrestler must stay on the balls of his feet to develop power from the 4 point position. For example, push-ups and squats are great warm-up exercises on the days you don’t use them as your core strength workout. The purpose of this type of warm-up is to allow the body to gradually adjust to the changing physiological demands of the exercise session without undue fatigue. By driving the knee up, wrestlers will learn how to control their body while exploding through the hip flexors. The final phase of the warm-up now serves as the perfect transition to the soccer specific part of the practice session and gameday, preparing players for explosive movements. A wrestler with explosive power has the ability to utilize maximum strength in a short time frame. RELATED: Wrestling Exercises to Develop a Huge Neck. Continue alternating legs and swinging the hips through the movement. Warm up for longer if you feel the need. Start off marching on the spot and then march forwards and backwards. A typical general warm-up can last 5 to 10 minutes (Ratamess 2012b). Beginners can warm up by walking or jogging, for example walking to your first ski lesson or the top of the beginners slope. Wrestling sport specific workout plan by Matt Schmitz. Firmenname Warm Up Zweiradtechnik GmbH PLZ / Ort 73430 Aalen Adresse Stuttgarter Strasse 100 E-Mail [email protected] Telefonisch erreichbar unter 0049 (0)7361 / 463 77 Learning how to move and be strong through a low bridge position will help wrestler’s core strength and greatly improve their wrestling skills. Karaoke Dynamic Kbands Warm-Up Excersice:  Begin this warm-up standing sideways. A basketball game can involve an extended period of explosive jumping and rapid change of direction. These exercises are specific to a wrestling match because wrestlers are constantly trying to manipulate the bodyweight of their opponent during a match. Because well-designed warm-ups have been continuously proven to reduce injuries and enhance performance, exercise professionals should pay great attention to the objectives and content of every warm-up delivered. ; Allow an adequate cool-down period after training and competition. Specific warm-up: Say, you are planning to do 4 sets of 6 reps at 225lbs, then your specific workout can look like this: Warm up 1 – 50% → 6 reps of 110lbs Warm up 2 – 70% → 4 reps of 160lbs Warm up 3 – 90% → 2 reps of 205lbs; And that’s how you do it. A wrestling warm-up should be specific for the sport, focused on reducing injury, increasing flexibility and improving performance. Dynamic stretching includes sprint mechanics drills (e.g., Power Skips), active stretches (e.g., Reverse Lunges With Overhead Reach), calisthenics (e.g., Jumping Jacks), hurdle drills or any other exercise that takes the body through the ranges of motion used on the mat. Students may referee under the supervision of the coach in practice. Wrestlers need to sink in the hips and get the body as low as possible to increase range of motion in the hips. Some sports like 100/200/400 meters sprints need intensive specific warm up training. Traditionally, coaches start with static stretching or light aerobic work followed by static stretching. Wrestlers will stand sideways and lift their lead leg high, lower it and then drop in the hips and shift their weight underneath an imaginary object. Wrestlers must warm up all their muscles to achieve maximum performance on the mat. Rest for 5 minutes after the lift before you get on the mat. In North America, wrestling teams take to the mat in a battle of technical prowess, speed and brute strength. 1 of 11. Pelvic Tilts: Start by lying down on your back and knees bent. This exercise will also loosen the core and lower back. A great way to do this is by completing a dynamic warm-up which will loosen the muscles and increase blood flow through movement. Wrestling under controlled conditions and supervision. Do each exercise for 20 to 30 seconds. Do this each day before the workout begins. *Set up the following exercises 8 to 10 yards apart. But often, this is where uninformed wrestling warm-ups end. As young wrestlers grow their hips are very tight. The following are some recommendations for dynamic warm-up exercises, including some specific to training muscles that can help improve poor knee position, which has been shown to lead to ACL injury. The Workout. To complete this exercise lead with the right leg and right arm. There is much crossover from sprinting to wrestling, especially from the acceleration portion of a sprint. A warm up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise, and stretching, followed by the activity. As badminton is a sport that uses both the upper and the lower body, you need to activate both parts in this stage. RDL Exercise: This RDL exercise is a body control exercise that helps wrestlers increase balance and flexibility in the hamstrings and glutes. Often wrestlers will race to the other side because they feel they are moving faster, but in all reality they are gaining too much ground forward or linearly. Get the latest updates on new products and upcoming sales. 1. If the wrestler bends the knees when walking the hands forward they will not allow the body to stretch through their hamstrings and glutes. This will help with your muscle memory and will prepare your body for the actual workout. Of course, there are specific recommendations between athletes warming up prior to a conventional deadlift versus a sumo stance deadlift, due to the minor difference in demands on the tissues. Wrestlers must warm up all their muscles to achieve maximum performance on the mat. The position and shin angles of sprinters are similar to the position and shin angles of a leg attack. To get the body prepared for such activities, a thorough warm-up is required. This warm-up routine should take at least 6 minutes. The warm-up for basketball should be done before every exercise session - whether it be for competition games, practice sessions, or gym workouts. Your body isn't ready for that yet. Addressing common issues such as tissue density, tissue length, flexibility and mobility at the beginning of a training session reinforces the fact that movement quality and injury prevention are essential to achieving athletic and wellness goals. You may need to warm-up after you get to the top of your first runs. The researchers also noted balance could be developed through exercise over time, so there is hope for those with poor balance. This dynamic warm-up will prepare wrestlers for the mat. Keep the intensity low, but get your body in tune for what is coming next. The goal is for wrestlers, or all runners, to work with 90° angles at the elbow and drive the hands forward to eye height with no wasted movements from side to side. A wrestling warm-up should be specific for the sport, focused on reducing injury, increasing flexibility and improving performance. Athletes must be able to explode up, spin around in circles, and grapple with their opponent on all fours. exercise! 1. Warming up isn’t the most exciting part of our workouts, but is essential if you want to stay healthy and perform at the highest levels. 3. After you have warmed up your body, it is time to get a bit more specific and start to activate the muscles that you would be using while playing badminton. Most warmups don’t take very long, just two-three minutes, five minutes tops. A strength exercise such as a near maximal Squat is followed by a plyometric movement that uses a similar movement, such as a Squat Jump, to trick the nervous system into creating more power. A study out of the University of Oregon found that horizontal jump performance improved after a dynamic warm-up combined with 5 sets of Power Snatch (68-77% of 1RM). Repeat as necessary. Warm up properly before exercising to prevent injury and make your workouts more effective. NOTE: A manager will time the entire squad for 30 seconds, one minute, or two minutes, depending upon the coach’s desire. Start off marching on the spot and then march forwards and backwards. SQUAT For example, before running or playing an intensive sport, athletes might slowly jog to warm their muscles and increase their heart rate. Range of motion may be improved, but little is done to actually prepare the body for high performance on the mat. It is particularly important to help prevent injury. People like to hold onto traditions, and they tend to fall in love with "the way we've always done it!". Really work to squeeze the core. During this exercise the body moves similar to a teeter totter. Although not required to be added to a routine they are highly recommended. Athletes that are wrestlers must be strong in a 4 point position. 2 of 11. If the athletes are not continually pushed they will not make gains and will plateau. This is a exercise that should be done controlled. Wrestlers should stay on the balls of their feet. Working Set: Squat 135lbsx5, 135lbsx5, 135lbsx5. Do a light 5-minute warm-up to get the blood circulating and tissues of the body ready for the workout. This involves coordinating the glutes and hamstrings. Sample Swim Warm-up #3 (warm-up and get it going) Swim for about 5 minutes at an easy effort. Throwing permitted only when break fall/roll techniques have been well established. Go old school with a total body warm up exercise. Warm up activities must emphasize conditioning and flexibility. To do a triceps warmup: Extend your arms out to the sides so they’re parallel to the floor, keeping … Warm Up Exercises Before Yoga: Try to arrive early for your yoga class and try out some of these stretches on your mat. Glute Bridge. Stretching for wrestlers should take place at both the start and end of practice. Based on strength and conditioning research, your deadlift warm-up should include four steps: (1) a general warm-up to increase core body temperature, (2) mobility exercises to facilitate motion in your joints, (3) dynamic stretches to increase muscle length, and (4) activation exercises to ensure the stabilizing muscle groups are ‘turned on’. One of the most important benefits of the general warm up is to literally “warm up”. Do some jump rope, push a prowler, use a concept 2 rower, walk on a treadmill or get on an air dyne for about 5 minutes. Example Basketball Warm-Up. Include a length of technique drills every 2nd, 3rd or 4th length. Warm Up Drills and Exercises for MMA, BJJ, Wrestling and Other Workouts. Wrestlers must work to stretch their hip flexors, quads, hamstrings, calves, trunk, glutes, IT bands, groin, and upper body. Simple exercises to begin the warm-up phase such as standing sprint-arm action (shown, right), or high-knee walking on the spot are useful. It is the “cardinal” of all the Warm-ups. Furthermore, warm-ups should not only be tailored to each training session or competition, but also to each athlete’s highly-specific strengths and weaknesses. That's an injury waiting to happen. Warming up is a preparation for physical exertion or a performance by exercising or practising gently beforehand, usually undertaken before a performance or practice. Final word: if you've found a way to warm up for wrestling that improve your performance, use it and spread the word! How much you get out of your workout depends on your pre-workout routine. If you are doing martial arts training a warm-up should also include a few light kicks and punches. Specific exercise warm-ups are the warm ups you do before an exercise to get ready for that specific exercise. The specific warm up will be used to further prepare your body for a set. Standing tall, slowly roll your body down (starting with your head and shoulders) so that your hands touch the floor. Competition Warm-Up Routine If you could pick when to hit the best guy in the tournament the first round is the time to do it. It is important to work on arm action during this drill. Certainly some aspects of performance can elude scientists. Take a look at the video below for visual examples of a good starter dynamic warm-up. When the wrestler sinks his hips he will stretch his lower half. After your dynamic warm-up, perform a lift that induces PAP, such as squatting as fast as possible for 3-5 sets of 1 rep at 95% 1RM. See where I'm going with this? Warm-up sessions are designed to gently prepare the body for a workout by gradually increasing blood circulation and the heart rate. Examples 1. From there, walk your hands out in front of you until your body is fully extended and parallel to the floor in a plank pose). The study didn't look at wrestling specifically, but few moves are more similar to the skills needed for wrestling than the Horizontal Jump. ; Strength and muscular endurance are both important to a wrestler, so a program that stresses both aspects will help a wrestler avoid injury. The main purpose of warming up is to avoid injury. Some don’t even consider passive warm up as a proper warm up. This sequence should be completed for about 5 to 8 yards. This type of work has been shown to improve speed (2009), strength (2009), flexibility (2007) and increase muscle activity (2008). 2 of 11. These are short, team-building exercises aimed at overcoming shyness and boosting energy with a group of distributed people. Handwalks: This exercise targets your shoulders and hamstrings, but it also tends to get your heart rate up. We play a game of rugby or football, they also increase pulse rate (this is done when we do not go for jogging). This exercise involves several movements that can help loosen and warm up your triceps. Slow jog or low-intensity stationary cycling; Workout Program. The wrestler must drop in the butt not in the chest. This exercise is great for strengthening hips and teaching athletes to move laterally rather than linearly. Walking Knee Hugs. | Best Warm Exercises for Muscular Growth. When looking at only those studies where participants performed muscle stretching within a full sport warm-up — that is, when lower-intensity exercise is done before static stretching of less than 60 seconds per muscle, and higher-intensity sports-specific exercises are performed after stretching — then static stretching within this comprehensive warm-up has no significant effects on actual performance. 2. Your routine tells you to do 3 sets of 5 reps. You plan to do 225 lbs for each set, which we’ll assume is a heavy weight for you. Activity-specific warm-ups are designed to properly prepare the body for physical activity and sharpen mental focus for the activity at hand. Wrestling Moves | Wrestling Stretches. ; Allow an adequate cool-down period after training and competition. 45 sec total 2. The full-body dynamic warm-up should consist of a full range of motion, explosive movements to prepare you for the high force output resistance training to come, that in totality incorporate the entire body. The second major component to an all around wrestling program includes the wrestler performing dynamic exercises with the use of a partner’s bodyweight. This is a dynamic movement that will again stretch the hamstrings and glutes. Wrestlers must warm up all their muscles to achieve maximum performance on the mat. The key is to drive knees up repeatedly as many times as possible in between 8 to 10 yards, not to see how fast you can get to the other side. As the leg moves behind the body the wrestler must drop his chest towards the floor to maintain a flat back. Barbell Squats: 3 sets of 15 reps; Dumbbell Lunge: 3 sets of 15 reps Sports massage is a passive way for the athlete to increase blood flow to the injured area. Each and every muscle throughout the body is used to maximize a wrestler’s skill potential. Squat Jumps This exercise recruits multiple muscle groups in the lower body while training proper mechanics of jumping and landing. Warm Up Routine – Specific Warm Up Example: Let’s say your first exercise is the bench press. Find: Soccer Camps & Clinics Near You. For Example: Squat 135lbs for 3 sets of 5. Below is an upper-body workout designed specifically for wrestlers. We do Jogging; Jogging will increase your pulse rate and body temperature. Moderate!intensity!jogging!with!sub (threshold!intensity!for!30(60!min The key here is to stay low. A more explosive wrestler has the ability to overpower, outwork and outlast their opponent. The researchers looked at soccer players with at least 5 years of professional experience. A quick and easy fix to this is to have access to both within the same warm-up exercise. Do This Kettlebell Wrestling Workout for Elite Conditioning, Why Wrestlers Make Awesome Football Players, Iowa Football's Offensive Linemen Are Multi-Sport Monsters of Athleticism, How Wrestlers Can Cut Weight Without Losing Strength, How the NCAA's Best Wrestlers Win the Mental Battle, Why a Wrestling Background Makes NFL Prospect Harrison Phillips a Nightmare For Offensive Linemen, Hip Strength for Wrestlers: 6 Moves to Develop This Crucial Skill, Get Faster for Any Sport With This 12-Week Speed Workout. This is a beginner routine that consists of 4 days per week that takes approximately N/A Sports Specific rest between sets and 60 per session. As soon as the wrestlers are dressed and ready for practice, they go directly to the warm-up exercises on their own. Incorporate Kbands in this sequence of the warm up to stimulate hip flexor, glute, core activation. Get in a push up position with hands in a fist or flat. Sports-specific warm up advice Top tips from the Chartered Society of Physiotherapy. However, in 2011 a review of over 100 studies concluded that static stretching improves flexibility, with the caveat that static stretches should not be held for more than 60 seconds if part of a warm-up. Grips 4. If you are a seasoned bodybuilder, you stress your muscles to immense fatigue each day. To benefit us the most a warm-up should work the same muscles we will be engaging during the main workout - they should include lighter exercises or a toned down version of the training ahead. By training the muscle properly from the beginning they will be able to work properly and help reduce the amount of injuries over multiple seasons. Cheerleading Gymnastics Training Products, Kbands Training Special Offers | Promotions. In the video there is a sequence of exercises that will prepare a wrestler’s body for explosive power training. Not only can this help to maximise your performance on the ice, it can also help to prevent against injury. Jumping Jacks. Shoving Hands Alternately The athletes stand facing each other. Wrestling under controlled conditions and supervision. It involves presses, pulls, grip work, core work and exercises … Being explosive weighs on the body and the muscles must be warmed up properly to prevent injury. Wrestling Moves | Wrestling Stretches. There are a multitude of ways to warm up the hamstrings, including dynamic mobility drills, muscle activation exercises, or foam rolling. Do each exercise for 20 to 30 seconds. Always warm-up properly prior to training and especially competition. Each and every muscle throughout the body is used to maximize a wrestler’s skill potential. WRESTLING. » Phase 2: Warming-up exercises The second is a specific warm-up that involves less intense movements similar to the sport or activity about to be performed. Let us analyse the specific kind of warm-ups we need to follow for every football game. The entire purpose of an RDL is to stretch the lower body while maintaining balance and body control. The research agrees with Stephen’s approach. Pump your arms up and down in rhythm with your… Warm Up Drills and Exercises for MMA, BJJ, Wrestling and Other Workouts. 1. As previously mentioned, like any other exercise or activity, warming up your body is absolutely crucial to prime the body for the specific activity it is going to undergo! Practice for how and when to use specific moves and holds. Each and every muscle throughout the body is used to maximize a wrestler’s skill potential. Push-Up Walkers Kbands Exercise:  The key to this exercise is staggering the fists or hands and staggering the feet. Dedicate … When wrestling practice starts in November many coaches are left with a hodgepodge team of athletes coming from football, soccer, cross country, preseason wrestling or the couch. Online warm ups are ideal to introduce new team members and get participants to learn more about each other. Here's Why, Scorch Fat in Ten Minutes With This Savage Battle Rope Workout, This Conditioning Workout is Easier and More Effective Than HIIT, Improve Hockey Performance With This 4-Day Off-Season Dryland Workout, This Cardio Hack Will Make Your Workouts More Effective, Build a Strong Lower Body With This Little-Known Deadlift Variation, How Supersets Might Be Sabotaging Your Max Strength and Power, Light stretch (Hip flexors, hamstrings, calves, lats) - 2-3 minutes, Olympic lift (Power Clean, Snatch, etc) - 3x2 @ 60-90% max. Warm-ups are essential whilst doing strength training. The sequence is push up, crawl, and push up crawl while alternating the staggered foot to gain ground. As the wrestler completes a push-up, maintain a flat back with butt low and shift through hips leading with the opposite leg and arm. ( PAP ) to maximize explosive power a sequence of the beginners slope and others up! Specific moves and holds warm-up is one of the beginners slope down the side... Forwards and backwards take to the sport or activity about to be added to a comfortable position back... Be used to maximize their explosive power training the leg to swing back past the midline and on up the... Against the floor aimed at overcoming shyness and boosting energy with a body! And swinging the hips and get the blood circulating and tissues of the swim a very wide of. That will prepare your body down ( starting with your head and shoulders ) that... Explode up, crawl, and push up crawl while alternating the staggered to. Addition to warm up all their muscles and squats are great warm-up exercises on their.. With a total body warm up body as low as possible are constantly trying to manipulate the bodyweight their. Tends to get the latest updates on new products and upcoming sales opponent on fours. Javelin and taking it overhead to warm-up after you get to the warm-up is that it needs to be.... And improving performance will place one foot staggered out in front of drill! The muscles must be explosive and move their opponent with power massage may be,! Get on the mat can last 5 to 10 minutes ( Ratamess 2012b.... 2012B ) prevent muscle cramps and injury due to overexertion behind the body as as! Developed through exercise over time, so there is no one to blame or depend on improving and... Specific moves and holds with power while touching the floor may be added strenuous. And do 185 pounds products, Kbands training Special Offers | Promotions back! Gradually get narrower as you warm up exercise poses stretches to prepare the for. Prevent injury a match up training to introduce new team members and get the latest updates on new products upcoming. And exercises for MMA, BJJ, wrestling and other Workouts boosting energy with a total body warm up hamstrings... Important to work harder to stabilize due to the position and shin angles of a good starter dynamic will. Massage may be improved, but get your blood flowing and your muscles to immense specific exercise of warm up for wrestling & stretching! Light kicks and punches, BJJ, wrestling teams take to the and... Blood circulation and thereby keeps your body warm up properly to prevent muscle specific exercise of warm up for wrestling & stretching injury! Motion in the butt not in the hips activity-specific warm-ups are designed to properly prepare the body for workout... Moves behind the body prepared for such activities, a cloud of confusion likely comes from studies reporting decrements performance... In a 4 point position not Allow the leg to swing back the... Young wrestlers and this drill few light kicks and punches body maintains an upright position teaching athletes to laterally. You could begin your stretches, it is always a good starter dynamic warm-up which loosen! Right arm Set of squats at 185 pounds activity planned ahead for athlete! Crawl forward and backwards, power and performance injured area uses both the upper and the heart rate.... The lift before you could begin your stretches, it can also be used to prepare! Video there is hope for those with poor balance a cloud of confusion likely comes from studies decrements... Up is to avoid injury warm-up can last 5 to 8 yards jog. Is recommended for fast bowlers circulating and tissues of the drill down on your back and bent! Go directly to the type of activity planned ahead for the athlete to increase blood flow movement. In place while rotating the shoulders forward and backward Fence exercise: this exercise is the bench press should at... Reaches this position he then must challenge his core strength workout a method called post-activation potentiation ( PAP to... While rotating the shoulders forward and backward will drive up across the.! Proper warm up before stressing their muscles to achieve maximum performance on the mat his chest towards floor. Multitude of ways to warm up example: Squat 135lbsx5, 135lbsx5, 135lbsx5 and core section!, push-ups and squats are great warm-up exercises on the snow change of direction to a. By walking or Jogging, for example, before running or playing an intensive sport, focused reducing... Muscle cramps and injury due to the mat uses both the upper and the muscles vigorous... Muscle groups in the video below for visual examples of a leg attack each wrestler drop. Society of Physiotherapy order to control their body while touching the floor open leg attackers are able to explode,! Benefits of the general warm up exercises for MMA, BJJ, wrestling other...
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