Wrestling drills at home for 17 year olds

At a glance

At 17

30 wrestling drills the app opens for a 17 year old work at home, across 6 skills.

How long

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 17 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 17 hours for a 17 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 17 year olds to do at home

Every drill below is one the app opens for a 17 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

• Log Rolls and CrawlsAges 7 and up · 8 min
• Sprawls and ShotsAges 7 and up · 8 min
• Core Holds CircuitAges 14 and up · 12 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

• Half Nelson on a DummyAges 7 and up · 8 min
• Side to Side SwitchAges 7 and up · 8 min
• Chest Pressure HoldAges 7 and up · 6 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 42-minute session

A home wrestling session for a 17 year old

A warm-up, 3 drills and a cool-down, 42 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. 2Spin Around a DummyChest down, feet fast.8 min
3. 3Half Nelson on a DummyHand deep, hips out.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 17

What changes in wrestling training at 17

The app opens the same 30 at-home drills at 17 as at 16; the ones below are a different selection from that list.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 17 hours for a 17 year old, with two rest days a week.

The week

Fitting wrestling into a week at 17

At 17 the limit is 17 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 50 minutes is 4.17 hours, which leaves 12.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 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