Wrestling drills at home for 18 year olds

At a glance

At 18

30 wrestling drills the app opens for an 18 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 an 18 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 18 hours for an 18 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 18 year olds to do at home

Every drill below is one the app opens for an 18 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

• Bridge and ShrimpAges 7 and up · 8 min
• Build Your BaseAges 7 and up · 8 min
• Sit-Out and Turn InAges 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

• Balance StatuesAges 7 and up · 6 min
• Knee Balance HoldsAges 7 and up · 6 min
• Stance Check in a MirrorAges 7 and up · 6 min

A 48-minute session

A home wrestling session for an 18 year old

A warm-up, 3 drills and a cool-down, 48 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. 2Sprawls and ShotsHips down fast, back up fast.8 min
3. 3Bear Crawls and Crab WalksHips level, slow and steady.8 min
4. 4Stance Motion IntervalsStay low when tired.12 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 18

What changes in wrestling training at 18

The app opens the same 30 at-home drills at 18 as at 17; 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 18 hours for an 18 year old, with two rest days a week.

The week

Fitting wrestling into a week at 18

At 18 the limit is 18 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 13.83 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