Free drill library · Wrestling

At-home wrestling drills for 7 to 10 year olds

This is a free sample week of at-home wrestling training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 12 to 13 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 7 to 10 year olds

Session 1

Stance & Motion at home 13 minutes

  1. Stance Check in a Mirror · 4 min
    Knees bent, head up.
  2. Stance in Motion · 5 min
    When your hands move, your feet move.
  3. Balance Statues · 4 min
    Freeze low and steady.

Session 2

Takedowns at home 13 minutes

  1. Penetration Step Shadow · 4 min
    Level change, then step.
  2. Takedown Entry Shadow · 5 min
    Head up, hips in.
  3. Shots Onto a Cushion Pile · 4 min
    Step deep, head up.

Session 3

Stance motion: Traffic Light Start-and-Stop 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Traffic Light Start-and-Stop · 4 min
    Fast feet, soft stops. Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.
  3. Wall Push-Up Countdown · 4 min
    Straight like a board. Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint 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

Stance Check in a Mirror

Ages 7 and up · 6 min

Build a strong stance: feet wide, knees bent, back straight, hands in front.

  1. Stand with feet a bit wider than your shoulders.
  2. Bend your knees, keep your head up and your back straight.
  3. Elbows in, hands out in front at belt height.
  4. Hold for 15 seconds, stand up, and repeat 10 times.

Coach's cue: Knees bent, head up.

Bring: mirror

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

Stance in Motion

Ages 7 and up · 8 min

Move forward, back and sideways without crossing your feet or standing up.

  1. Get in your stance.
  2. Step forward, back, left and right in short steps.
  3. Never let your feet cross or come together.
  4. Move for 30 seconds, rest 30, and do 6 rounds.

Coach's cue: When your hands move, your feet move.

Bring: mat or open floor

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

Balance Statues

Ages 7 and up · 6 min

A family game: freeze in your stance on the call and hold your balance.

  1. Walk or skip around the room.
  2. When a parent calls "stance", freeze in your stance.
  3. On "one foot", lift a foot and stay balanced.
  4. Play for 5 minutes.

Coach's cue: Freeze low and steady.

Bring: open floor, parent

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

Penetration Step Shadow

Ages 7 and up · 10 min

Practice the penetration step on your own: lower your level and step deep forward.

  1. Start in stance.
  2. Drop your level and take a big step forward with your lead foot.
  3. Let your back knee touch the mat softly, then bring your back foot up.
  4. Do 3 sets of 10 each side.

Coach's cue: Level change, then step.

Bring: mat

Safety: Use a mat or soft surface so your knee lands softly.

Takedown Entry Shadow

Ages 7 and up · 10 min

Shadow the start of a double leg takedown on your own, with no contact.

  1. From stance, level change and step in.
  2. Reach your arms as if around two legs at the back of the knees.
  3. Bring your trail foot up and drive forward three steps.
  4. Do 15 entries.

Coach's cue: Head up, hips in.

Bring: mat

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

Shots Onto a Cushion Pile

Ages 7 and up · 8 min

Practice a penetration step into a soft pile, driving with your legs.

  1. Stack cushions or a dummy at knee height.
  2. Level change and step in, wrapping your arms around it.
  3. Drive forward three steps and let it fall over.
  4. Do 15 shots.

Coach's cue: Step deep, head up.

Bring: mat, pile of cushions or dummy

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

Traffic Light Start-and-Stop

Ages 5 to 10 · 8 min

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

  1. Line up at one end of the yard; the caller stands at the other.
  2. On "green" run fast toward the caller.
  3. On "red" stop and freeze with soft knees.
  4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wall Push-Up Countdown

Ages 6 to 10 · 5 min

Push-ups against a wall teach the right shape before ever going to the floor.

  1. Stand an arm's length from a wall with hands at shoulder height.
  2. Bend your elbows to bring your chest toward the wall, body straight.
  3. Push back while counting down from 10.
  4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Safety for ages 7 to 10

  • Plans for this age group use beginner 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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