I would like to know how to arm spin because in practice i was wrestling a high schooler and i reached out and in like 1 ms i was on the ground and it hurt hella bad and he said it was the arm spin. also google doesnt tell u how so i would like some advice on that please.

Also this is some other help i need, i alwawys usually ending up pinning myself by doing a takedown and then they get on top of me and pin me. Also finally i would like some advise on how to bridge well i can never be able to bridge well and can never usually get out of a pin. like how do u know which way to bridge and stuff like that. MUCH HELP WILL BE APPRECIATED SO I DONT CRAP MY PANTS BEFORE 1ST MATCH. THANK YOU ALL IN ADVANCE