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A week of wrestling at home: ages 11 to 13

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 2

Riding & Control at home

20min

  1. Warm-up: Wrestling Warm-Up, Ages 11 to 134 min
  2. Top Position on a Dummy4 min
  3. Spin Around a Dummy5 min
  4. Breakdown Shadow on a Dummy4 min
  5. Cool-down: Wrestling Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Strong-base game: hold a low, balanced base on all fours while a partner counts slowly. No contact. Swap.

My best · Top Position on a Dummy: your own number

LastToday

DrillsWrestling Warm-Up, Ages 11 to 13Top Position on a DummySpin Around a DummyBreakdown Shadow on a DummyWrestling Cool-Down Stretches, Ages 11 to 13

Session 3

Conditioning: Stance Motion Intervals

15min

  1. Warm-up: Wrestling Warm-Up, Ages 11 to 134 min
  2. Stance Motion Intervals4 min
  3. Spin Around a Dummy4 min
  4. Cool-down: Wrestling Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Mat follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Stance Motion Intervals: your own number

LastToday

DrillsWrestling Warm-Up, Ages 11 to 13Stance Motion IntervalsSpin Around a DummyWrestling Cool-Down Stretches, Ages 11 to 13

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 11 to 13: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo

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