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A week of wrestling at home: ages 7 to 10

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

Stance & Motion at home

20min

  1. Warm-up: Wrestling Warm-Up, Ages 7 to 104 min
  2. Stance Check in a Mirror4 min
  3. Stance in Motion5 min
  4. Balance Statues4 min
  5. Cool-down: Wrestling Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Stance mirror: a partner leads stance, motion and level changes and you copy, with no contact. Swap leaders every 30 seconds.

My best · Stance Check in a Mirror: your own number

LastToday

DrillsWrestling Warm-Up, Ages 7 to 10Stance Check in a MirrorStance in MotionBalance StatuesWrestling Cool-Down Stretches, Ages 7 to 10

Session 2

Level changes and entries at home

20min

  1. Warm-up: Wrestling Warm-Up, Ages 7 to 104 min
  2. Penetration Step Shadow4 min
  3. Takedown Entry Shadow5 min
  4. Shots Onto a Cushion Pile4 min
  5. Cool-down: Wrestling Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Shadow shots: practice the level change and step of a shot on the air while a partner gives a thumbs-up for a low, balanced level. No contact. Swap.

My best · Penetration Step Shadow: your own number

LastToday

DrillsWrestling Warm-Up, Ages 7 to 10Penetration Step ShadowTakedown Entry ShadowShots Onto a Cushion PileWrestling Cool-Down Stretches, Ages 7 to 10

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 7 to 10: 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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