Free drill library · Wrestling

At-home wrestling drills for 14 year olds and older

This is a free sample week of at-home wrestling training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 13 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of wrestling for 14 year olds and older

Session 1

Pinning at home 13 minutes

  1. Half Nelson on a Dummy · 4 min
    Hand deep, hips out.
  2. Chest Pressure Hold · 5 min
    Chest down, feet wide.
  3. Cross-Body Position on a Dummy · 4 min
    Chest heavy, feet wide.

Session 2

Conditioning at home 13 minutes

  1. Core Holds Circuit · 4 min
    Straight line, steady breath.
  2. Shot and Sprawl Intervals · 5 min
    Fast and clean.
  3. Stance Motion Intervals · 4 min
    Stay low when tired.

Session 3

Stance motion: Reactive Gate Chase 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Reactive Gate Chase · 5 min
    Watch the hips, not the head. Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.
  3. Core Holds Circuit · 5 min
    Straight line, steady breath. Safety: Stop when your form breaks. Stop if your back hurts.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 wrestling plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Half Nelson on a Dummy

Ages 7 and up · 8 min

Learn the half nelson: your hand goes under the arm and onto the back of the shoulder.

  1. Lie beside a rolled blanket on your knees.
  2. Slide your hand under the near arm and onto the far shoulder blade.
  3. Lift the arm and walk your hips out to the side.
  4. Do 20 slow reps.

Coach's cue: Hand deep, hips out.

Bring: mat, rolled blanket or dummy

Safety: Never pull, crank or twist the head or neck. Keep holds on the arm and body.

Chest Pressure Hold

Ages 7 and up · 6 min

Keep your weight on top of a body with your chest, hips low and feet wide.

  1. Lie chest down across a rolled blanket.
  2. Spread your feet wide on your toes.
  3. Hold your weight there for 20 seconds.
  4. Rest and do 6 holds.

Coach's cue: Chest down, feet wide.

Bring: mat, rolled blanket or dummy

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Cross-Body Position on a Dummy

Ages 7 and up · 8 min

Learn to lie across a body with your chest down and feet wide, the base of most pins.

  1. Lie across a rolled blanket, chest on top.
  2. Spread your feet wide and stay on your toes.
  3. Hold 10 seconds, then step around to the other side.
  4. Do 12 switches.

Coach's cue: Chest heavy, feet wide.

Bring: mat, rolled blanket or dummy

Safety: Use a clean mat or soft carpet with space around you. Stop if anything hurts.

Core Holds Circuit

Ages 14 and up · 12 min

Front plank, side planks and a hollow hold to build the core you use in every position.

  1. Front plank on your forearms for 30 seconds.
  2. Side plank 20 seconds each side.
  3. Hollow hold on your back for 20 seconds.
  4. Rest a minute and do 3 rounds.

Coach's cue: Straight line, steady breath.

Bring: mat, timer

Safety: Stop when your form breaks. Stop if your back hurts.

Shot and Sprawl Intervals

Ages 14 and up · 12 min

Bursts of clean shots and sprawls with rest, like the scrambles in a match.

  1. Do 5 penetration steps and 5 sprawls as fast as you can keep good form.
  2. Rest 45 seconds.
  3. Do 8 rounds.
  4. Drink water between rounds.

Coach's cue: Fast and clean.

Bring: mat, timer

Safety: Drink water and eat normally. Training is never about losing weight. Stop if you feel dizzy. Train in a cool, aired room and drink water between rounds. Stop and tell a coach if you feel dizzy or sick or stop sweating.

Stance Motion Intervals

Ages 11 and up · 12 min

Work in your stance in short bursts the length of a period.

  1. Move in stance for 20 seconds.
  2. Do 5 sprawls in the next 10 seconds.
  3. Rest 30 seconds.
  4. Do 8 rounds.

Coach's cue: Stay low when tired.

Bring: mat, timer

Safety: Drink water and eat normally. Training is never about losing weight. Stop if you feel dizzy.

Reactive Gate Chase

Ages 13 and up · 12 min

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

  1. Set 4 gates (two cones each) across a 10-yard line.
  2. Your partner jogs and fakes, then runs through one gate.
  3. You mirror from 3 yards away and try to arrive together.
  4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: wrestling

  • Headgear and wrestling shoes; a clean mat.
  • No partner work with a rash, sore or cold sore until a doctor clears the skin. Clean the mat first and shower after.
  • Training is never about losing weight. Eat and drink normally; we never track body weight.
  • Partners of similar size, age and experience, at drill speed, with a coach watching.
  • No slams, nothing around the neck, and finish takedowns to the side.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 25 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Wrestling: governing bodies, safety and development (5)
Youth athletic development and safety (20)

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