Wrestling Practice Tips

Part 1 - Suggested for Advanced Wrestlers

Early Season

30 minutes running and warm up exercises

Orientation towards endurance and muscle building

Stand-up drill, switch and re-switch, sit-out inside turn

30-40 minutes of situation wrestling

4 times each - top and bottom plus once on each side

Ankle ride

2 on 1 from short sit

Regular ref. position

Standing - single leg, double leg

30 minutes practice moves (introduce concept of chain moves)

15 minutes bottom wrestling

15 minutes takedowns

30 minutes Live Wrestling

Groups of 4 or 5 (first series on mat - second series standing)

10 minutes warm down or game

Late Season (will need to take two 5 minute breaks)

20 minutes stretching exercises

30 minutes of situation wrestling

4 times each - top and bottom plus once on each side

2 on 1 from short sit

Cross-body ride

Regular

Standing - single leg, double leg

BREAK

20 minutes practice moves

15 minutes bottom wrestling

15 minutes takedowns

25 minutes Live Wrestling

Groups of 4 or 5 (first series on mat - second series standing)

BREAK

20 minutes regular 2 minute period match

10 minute warm-down

Part 2 - Suggested for Beginning Wrestlers

Early Season

40 minutes running and warm up exercises

Orientation towards endurance and muscle building

Stand-up drill, switch and re-switch, short sit-out inside turn, long sit-out, spin/wrestle

30-40 minutes of situation wrestling

4 times each - top and bottom plus once on each side

Ankle ride

2 on 1 from short sit

Regular ref. position

Standing - single leg, double leg

30 minutes new practice moves (introduce concept of chain moves)

15 minutes bottom wrestling

15 minutes takedowns

20 minutes Live Wrestling

Groups of 4 or 5

First series on mat - second series standing

Late Season

30 minutes running and warm up exercises

Orientation towards endurance and muscle building

Stand-up drill, switch and re-switch, short sit-out inside turn/counter, Granby

30 minutes of situation wrestling

4 times each - top and bottom plus once on each side

Ankle ride

2 on 1 from short sit

Regular ref. position

Standing - single leg, double leg

30 minutes new practice moves

15 minutes bottom wrestling

15 minutes takedowns

15 minutes Live Wrestling

Groups of 4 or 5 (first series on mat - second series standing)

10 minutes - 2 minute period match

5 minute warm down