16U wrestling practice plans (ages 15 and 16)

Wrestling Warm-Up, Ages 14 and Up 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; 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: Quality over speed: quiet feet, knees over toes, hips level.

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.

Circle and Angle 12 min

1. Face your partner in stance.
2. Circle a step to one side, then cut back the other way.
3. Freeze when you are at an angle to their front foot.
4. Do 15 angles each side.

Coaching point: Move them, then find the angle.

Safety: Drill speed only, with a partner of similar size and age (within a few pounds; if there is none, use a dummy) and an adult watching. No slams and nothing around the neck. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Arm Drag to Single Leg 12 min

1. Grab your partner's wrist and the back of the same arm.
2. Drag it across and step to their side.
3. Drop to the single leg and finish by stepping around.
4. Do 10 each side.

Coaching point: Drag, angle, attack.

Safety: Finish on the mat by driving to the side, never by picking a partner up. Drill speed, partner of similar size and age, coach watching. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Bottom Position Live Goes 12 min

1. A coach pairs you with a partner of similar size.
2. Start on the bottom and work to escape or reverse.
3. Go 30 seconds, then switch.
4. Do 6 goes with rest between.

Coaching point: First move fast.

Safety: Live wrestling only with a coach on the mat and a partner of similar size, age and experience. No slams, no twisting the head or neck. If you hit your head, stop and tell your coach. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Five-Ten-Five Technique Rehearsal 15 min

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coaching point: Low turn, push off the outside foot.

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

Wrestling Cool-Down Stretches, Ages 14 and Up 4 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 seconds, each side.
8. Upper back: clasp your hands in front, push them away and round your upper back like a turtle shell. Hold 20 to 30 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 14 and Up 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; 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: Quality over speed: quiet feet, knees over toes, hips level.

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.

Ride and React 16 min

1. Start on top.
2. Your partner tries a stand-up or sit-out at drill speed.
3. Follow their hips and bring them back down.
4. Do 10 each, then switch.

Coaching point: Follow the hips.

Safety: Drill speed only, with a partner of similar size and age (within a few pounds; if there is none, use a dummy) and an adult watching. No slams and nothing around the neck. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Arm Bar Turn 16 min

1. Your partner is flat on their belly.
2. Thread your arm over their arm and onto their back, keeping the arm at a natural angle.
3. Walk toward their head and turn them.
4. Do 8 each side.

Coaching point: Arm in, walk them over.

Safety: Never bend the arm behind the back or past where it naturally goes. Drill speed, coach watching. Pair with a partner of similar size and age. Skin check first: no partner work with a rash, sore or cold sore until a doctor clears it. Clean the mat before you start and shower after.

Core Holds Circuit 16 min

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.

Coaching point: Straight line, steady breath.

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

Wrestling Cool-Down Stretches, Ages 14 and Up 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 seconds, each side.
8. Upper back: clasp your hands in front, push them away and round your upper back like a turtle shell. Hold 20 to 30 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.