10U wrestling practice plans (ages 9 and 10)

Wrestling Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: stance and motion (shuffle forward, back and sideways in your stance), level changes, and 5 easy sprawls to the mat. No live goes in a warm-up.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Balance Statues 8 min

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.

Coaching point: Freeze low and steady.

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

Penetration Step Shadow 13 min

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.

Coaching point: Level change, then step.

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

Bridge and Shrimp 12 min

1. Lie on your back with knees bent and feet flat.
2. Push your hips up, with your shoulders, not your head, on the mat.
3. Lower, then push off one foot and slide your hips sideways.
4. Do 10 each side.

Coaching point: Hips up, hips out.

Safety: Keep your shoulders on the mat. Never bridge on your head.

Chair Sit-and-Stand 15 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

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

Wrestling Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Wrestling Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: stance and motion (shuffle forward, back and sideways in your stance), level changes, and 5 easy sprawls to the mat. No live goes in a warm-up.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Breakdown Shadow on a Dummy 11 min

1. Set up in top position by a rolled blanket.
2. Pull the near "arm" in toward you.
3. Drive your hips forward over it.
4. Do 20 slow reps.

Coaching point: Chop and drive.

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

Chest Pressure Hold 8 min

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.

Coaching point: Chest down, feet wide.

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

Bear Crawls and Crab Walks 15 min

1. Bear crawl forward for 10 yards.
2. Crab walk back for 10 yards.
3. Rest 30 seconds.
4. Do 6 rounds.

Coaching point: Hips level, slow and steady.

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

Flamingo Stand Count 14 min

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coaching point: Eyes on one spot.

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Wrestling Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.