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A week of wrestling at home: ages 14 and up

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 1

Pinning at home

20min

  1. Warm-up: Wrestling Warm-Up, Ages 14 and Up4 min
  2. Half Nelson on a Dummy4 min
  3. Chest Pressure Hold5 min
  4. Cross-Body Position on a Dummy4 min
  5. Cool-down: Wrestling Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Shadow positions: practice the body positions and hand placement on the air while a partner reads out the steps. No contact. Swap.

My best · Half Nelson on a Dummy: your own number

LastToday

DrillsWrestling Warm-Up, Ages 14 and UpHalf Nelson on a DummyChest Pressure HoldCross-Body Position on a DummyWrestling Cool-Down Stretches, Ages 14 and Up

Session 2

Conditioning at home

20min

  1. Warm-up: Wrestling Warm-Up, Ages 14 and Up4 min
  2. Core Holds Circuit4 min
  3. Shot and Sprawl Intervals5 min
  4. Stance Motion Intervals4 min
  5. Cool-down: Wrestling Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

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

My best · Core Holds Circuit: your own number

LastToday

DrillsWrestling Warm-Up, Ages 14 and UpCore Holds CircuitShot and Sprawl IntervalsStance Motion IntervalsWrestling Cool-Down Stretches, Ages 14 and Up

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 14 and up: 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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