I agree with this. Find the best wrestlers on your team and practice with them: especially if they are bigger, stronger, and better than you. No one improves by always wrestling the team fish (you know who you are!!). It's better to get your pride destroyed in practice than on the mat.
Work on leg/hip/knee flexibility for changing levels quickly for shooting on your opponent. Practice shooting in to a wall if you don't have someone to work out with.
To build on practicing all types of techniques, work on situation wrestling. Put yourself in a full-speed situation for specific time intervals. For example:
- 30 seconds double-leg takedown at live speed
- 30 seconds half-nelson in deep. Roll your opponent.
Now, reverse. Learn both the offense and defense for each move. This will help you to understand how to properly execute the while predicting what your opponent is going to do.
Then, apply this one step further...
The drill is it is the 3rd period, 30 seconds left, you are on the bottom and down by 2 points. Wrestle live speed.
Both standing. Overtime. 15 seconds left and a takedown wins the match. etc...
Repeat these on both offense and defense.
Practicing this way really tests your grasp on technique and encourages explosive movements and improvisation.
Another good technique is called a you-me drill. You do a move and your partner lets you, then your partner does a move and you let him. The goal is to alternate at full speed while maintaining proper technique with no stopping in between. This gets you thinking on the mat on how to quickly attack at any time. Plus, it is one hell of a workout.