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