Wrestling Practice Tips
Suggested Junior League Practice Schedules
Bruce Gabrielson
Head Coach - Southern Maryland Wrestling Club
Fall 1992
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 warmdown