Wrestling drills at home for 14 year olds

At a glance

At 14

30 wrestling drills the app opens for a 14 year old work at home, across 6 skills.

How long

One home session of about 40 minutes; SSTracker never plans more than 60 minutes for a 14 year old.

How often

At most 5 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 14 hours for a 14 year old, with two rest days a week.

What you need

Most used: mat (25 of the 30 drills), rolled blanket or dummy (7), timer (3), mat or grass (2), mat or open floor (1), mirror (1), open floor (1), pile of cushions or dummy (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.

30 at-home drills

Wrestling drills for 14 year olds to do at home

Every drill below is one the app opens for a 14 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

• Core Holds CircuitAges 14 and up · 12 min
• Shot and Sprawl IntervalsAges 14 and up · 12 min
• Hip Mobility FlowAges 11 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 40-minute session

A home wrestling session for a 14 year old

A warm-up, 3 drills and a cool-down, 40 minutes in all. Do it up to 5 days a week, with rest days between.

1. 1Wrestling Warm-Up, Ages 14 and UpA 12-minute moving warm-up for wrestling players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then wrestling moves at practice speed.12 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. 4Chest Pressure HoldChest down, feet wide.6 min
5. 5Wrestling Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for wrestling players 14 and up after training: stretches for the legs, hips, lower back and upper back, each held 20 to 30 seconds, never to pain.8 min

At 14

What changes in wrestling training at 14

14 is when the app opens box jumps and drills with contact, for practice with a coach. Neither is ever in an at-home plan.

3 at-home drills join the list at 14.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

The week

Fitting wrestling into a week at 14

At 14 the limit is 14 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 40 minutes is 3.33 hours, which leaves 10.67 for team practice and games. Even 5 days at the app's longest, 60 minutes, is 5 hours.

The research behind it

• Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.

  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