12U wrestling practice plans (ages 11 and 12)

Wrestling Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. 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: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Level Change Drops 13 min

1. Start in your stance.
2. Drop your hips straight down until your thighs are nearly level.
3. Keep your back straight and your eyes forward.
4. Rise back up. Do 4 sets of 10.

Coaching point: Bend the knees, not the back.

Safety: Keep your back straight. Stop if your knees hurt.

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.

Hip Heist 7 min

1. Sit on the mat with both hands behind you.
2. Lift your hips and swing one leg under the other.
3. Land facing down on hands and knees.
4. Do 4 sets of 10.

Coaching point: Swing the leg through fast.

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

Broad Jump and Hold 15 min

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coaching point: Swing, jump, stick.

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Wrestling Cool-Down Stretches, Ages 11 to 13 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold 15 to 20 seconds, each side.
8. Upper back: clasp your hands in front, push them away and round your upper back like a turtle shell. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Wrestling Warm-Up, Ages 11 to 13 9 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. 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: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Breakdown Shadow on a Dummy 14 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 11 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.

Hip Mobility Flow 19 min

1. Do 10 slow sit-throughs from a crawl position.
2. Do 10 leg swings each way while holding a wall.
3. Do 5 slow deep lunges each side.
4. Do 2 rounds.

Coaching point: Slow and smooth.

Safety: Move slowly and stop if your hips or knees hurt.

Wrestling Cool-Down Stretches, Ages 11 to 13 7 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold 15 to 20 seconds, each side.
8. Upper back: clasp your hands in front, push them away and round your upper back like a turtle shell. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.