Wrestling drills at home for 11 year olds

At a glance

At 11

27 wrestling drills the app opens for an 11 year old work at home, across 6 skills.

How long

One home session of about 30 minutes; SSTracker never plans more than 45 minutes for an 11 year old.

How often

At most 4 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 11 hours for an 11 year old, with two rest days a week.

What you need

Most used: mat (22 of the 27 drills), rolled blanket or dummy (7), mat or grass (2), mat or open floor (1), mirror (1), open floor (1), pile of cushions or dummy (1), timer (1). 2 are for two, and a parent can be the partner.

Safe at home

One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

27 at-home drills

Wrestling drills for 11 year olds to do at home

Every drill below is one the app opens for an 11 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

conditioning

Conditioning

• Hip Mobility FlowAges 11 and up · 8 min
• Stance Motion IntervalsAges 11 and up · 12 min
• Balance and Coordination ABCsAges 7 and up · 8 min

escapes & reversals

Escapes & Reversals

• Hip HeistAges 11 and up · 10 min
• Shrimp Across the MatAges 11 and up · 10 min
• Bridge and ShrimpAges 7 and up · 8 min

pinning

Pinning

• Chest Pressure HoldAges 7 and up · 6 min
• Cross-Body Position on a DummyAges 7 and up · 8 min
• Half Nelson on a DummyAges 7 and up · 8 min

riding & control

Riding & Control

• Breakdown Shadow on a DummyAges 7 and up · 8 min
• Spin Around a DummyAges 7 and up · 8 min
• Top Position on a DummyAges 7 and up · 8 min

stance & motion

Stance & Motion

• Level Change DropsAges 11 and up · 10 min
• Shadow WrestlingAges 11 and up · 10 min
• Balance StatuesAges 7 and up · 6 min

A 30-minute session

A home wrestling session for an 11 year old

A warm-up, 2 drills and a cool-down, 30 minutes in all. Do it up to 4 days a week, with rest days between.

1. 1Wrestling Warm-Up, Ages 11 to 13A 10-minute moving warm-up for wrestling players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then wrestling moves, with a note on growth spurts.10 min
2. 2Stance Check in a MirrorKnees bent, head up.6 min
3. 3Stance in MotionWhen your hands move, your feet move.8 min
4. 4Wrestling Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for wrestling players aged 11 to 13 after training: stretches for the legs, hips, lower back and upper back, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min

At 11

What changes in wrestling training at 11

6 at-home drills join the list at 11.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 11 hours for an 11 year old, with two rest days a week.

The week

Fitting wrestling into a week at 11

At 11 the limit is 11 hours of organized sport a week. If you count home sessions against it to be safe, 4 sessions of 30 minutes is 2 hours, which leaves 9 for team practice and games. Even 4 days at the app's longest, 45 minutes, is 3 hours.

The research behind it

• Ages 6 to 12 are the "sampling years": high play, low deliberate practice.

  Côté and Vierimaa 2014

• Organized sport should total no more hours a week than the child's age in years, with two rest days a week.

  NATA youth sport specialization recommendations

Questions and answers