1. Conditioning for kids
  2. Wrestling, 11 to 13 year olds

Wrestling conditioning for 11 to 13 year olds

Wrestling conditioning for 11 to 13 year olds at home means conditioning, escapes & reversals and stance & motion through 31 drills picked for the age. At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. Why: 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).

For parents and coaches: the physical drills that work at home for 11 to 13 year olds, one session to follow and the load rules the app applies to the age group.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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At a glance

The drills
31 physical-focus wrestling drills work at home for 11 to 13 year olds, 15 of them wrestling's own. 5 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.
Load rules
Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover. Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.
What you need
Most used: mat (12 of the 31 drills), cones (4), rolled blanket or dummy (3), soft ground (3), mat or grass (2), bench, step or sturdy table (1), broomstick or dowel (1), light ball of 1 to 2 kg (2 to 4 lb) (1). 2 drills need nothing but space. 3 are for two, and a parent can be the partner.

wrestling's own

Wrestling conditioning drills for 11 to 13 year olds

These drills build the body for wrestling itself: conditioning, escapes & reversals and stance & motion. Every one is open to 11 to 13 year olds by the app's age gates and works at home with one parent.

conditioning

Conditioning

escapes & reversals

Escapes & Reversals

stance & motion

Stance & Motion

pinning

Pinning

Every sport

Athletic drills wrestling players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 11 to 13 year olds.

conditioning

Conditioning

stance & motion

Stance & Motion

takedowns

Takedowns

A 30-minute session

A conditioning session for 11 to 13 year olds

A warm-up, 2 drills and a cool-down: 30 minutes. Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

  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 in MotionWhen your hands move, your feet move.8 min
  3. 3Chest Pressure HoldChest down, feet wide.6 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

Healthy load

How much wrestling conditioning is healthy for 11 to 13 year olds

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.

Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.

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).

The research behind it

Questions and answers

What is wrestling conditioning for 11 to 13 year olds?

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. The 31 drills below are physical-focus wrestling drills that work at home.

What wrestling conditioning drills can 11 to 13 year olds do at home?

A few to start with: Log Rolls and Crawls, Sprawls and Shots and Hip Mobility Flow. Most used: mat (12 of the 31 drills), cones (4), rolled blanket or dummy (3), soft ground (3), mat or grass (2), bench, step or sturdy table (1), broomstick or dowel (1), light ball of 1 to 2 kg (2 to 4 lb) (1). 2 drills need nothing but space. 3 are for two, and a parent can be the partner.