1. Conditioning for kids
  2. Wrestling, 14 year olds and older

Wrestling conditioning for 14 year olds and older

Wrestling conditioning for 14 year olds and older at home means conditioning, escapes & reversals and stance & motion through 46 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, 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 14 year olds and older, 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
46 physical-focus wrestling drills work at home for 14 year olds and older, 17 of them wrestling's own. 9 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: mat (16 of the 46 drills), cones (9), soft ground (4), rolled blanket or dummy (3), timer (3), mat or grass (2), solid wall (2), stopwatch (2). 2 drills need nothing but space. 6 are for two, and a parent can be the partner.

wrestling's own

Wrestling conditioning drills for 14 year olds and older

These drills build the body for wrestling itself: conditioning, escapes & reversals and stance & motion. Every one is open to 14 year olds and older 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 14 year olds and older.

conditioning

Conditioning

stance & motion

Stance & Motion

takedowns

Takedowns

A 38-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 38 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  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 in MotionWhen your hands move, your feet move.8 min
  3. 3Hip HeistSwing the leg through fast.10 min
  4. 4Wrestling 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

Healthy load

How much wrestling conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 46 drills below are physical-focus wrestling drills that work at home.

What wrestling conditioning drills can 14 year olds and older do at home?

A few to start with: Log Rolls and Crawls, Sprawls and Shots and Core Holds Circuit. Most used: mat (16 of the 46 drills), cones (9), soft ground (4), rolled blanket or dummy (3), timer (3), mat or grass (2), solid wall (2), stopwatch (2). 2 drills need nothing but space. 6 are for two, and a parent can be the partner.