1. Conditioning for kids
  2. Wrestling, 7 to 10 year olds

Wrestling conditioning for 7 to 10 year olds

Wrestling conditioning for 7 to 10 year olds at home means conditioning, stance & motion and pinning through 27 drills picked for the age. At 7 to 10, wrestling conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 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
27 physical-focus wrestling drills work at home for 7 to 10 year olds, 11 of them wrestling's own. 5 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 7 to 10, wrestling conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
Load rules
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
What you need
Most used: mat (7 of the 27 drills), rolled blanket or dummy (3), mat or grass (2), music (2), chalk or tape (1), chalk, rope or towels (1), cones of different colors (1), cones or shoes (1). 4 drills need nothing but space. 4 are for two, and a parent can be the partner.

wrestling's own

Wrestling conditioning drills for 7 to 10 year olds

These drills build the body for wrestling itself: conditioning, stance & motion and pinning. Every one is open to 7 to 10 year olds by the app's age gates and works at home with one parent.

conditioning

Conditioning

stance & motion

Stance & Motion

pinning

Pinning

escapes & reversals

Escapes & Reversals

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 7 to 10 year olds.

conditioning

Conditioning

stance & motion

Stance & Motion

takedowns

Takedowns

A 21-minute session

A conditioning session for 7 to 10 year olds

A warm-up, 1 drill and a cool-down: 21 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

  1. 1Wrestling Warm-Up, Ages 7 to 10An 8-minute moving warm-up for wrestling players aged 7 to 10: easy running, moving stretches, balance and soft landings, then wrestling moves. Before practice, never still stretches first.8 min
  2. 2Stance in MotionWhen your hands move, your feet move.8 min
  3. 3Wrestling Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for wrestling players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and lower back, each held for a slow count of 10.5 min

Healthy load

How much wrestling conditioning is healthy for 7 to 10 year olds

At 7 to 10, wrestling conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.

A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.

No weights, bands or machines: body weight, a ball and open space.

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 7 to 10 year olds?

At 7 to 10, wrestling conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 27 drills below are physical-focus wrestling drills that work at home.

What wrestling conditioning drills can 7 to 10 year olds do at home?

A few to start with: Balance and Coordination ABCs, Bear Crawls and Crab Walks and Log Rolls and Crawls. Most used: mat (7 of the 27 drills), rolled blanket or dummy (3), mat or grass (2), music (2), chalk or tape (1), chalk, rope or towels (1), cones of different colors (1), cones or shoes (1). 4 drills need nothing but space. 4 are for two, and a parent can be the partner.