Sample Elementary Wrestling Practice Plan



Below is a sample elementary wrestling practice plan.  As an elementary wrestling coach you need to stick to a plan and know what you're going to do ahead of time.  Also, depending on the age and experience of your kids, you need to teach them techniques, but also keep practice moving along so they don't get bored and start goofing around.

I believe in conditioning for all ages which is why we always start practice with a pretty intense warm-up and conditioning circuit.  After that we move into technique work and will wrestle live when it looks like kids are starting to get bored or losing their attention span with the technique.  We always end practice with a game - typically dodgeball.

Sample Elementary Wrestling Practice Plan

This elementary wrestling practice plan is based on a 90-minute practice.

  • 0:00 - 20:00  Warm-Up and Conditioning
    • Warm-Up - about 5 mins
      • Jogging
      • Forward Rolls
      • Crab Walks
      • Bear Crawls
      • Arm Circles
      • Sprints
    • Conditioning (example - do the following for 15 minutes) 
      • Jog :30
      • Sprint :15
      • 8 push ups
      • 12 air squats
  • 20:00 - 25:00 - Water Break
  • 25:00 - 35:00 - Live Wrestling
    • Both men up
    • Alternate starting down
    • Situational starts
  • 35:00 - 60:00 - Technique Work
    • Work on between 2-3 new moves
  • 60:00 - 70:00 - Live Wrestling
    • Situational starts based on the techniques you just showed
  • 70:00 - 75:00 - Water Break
  • 75:00 - 80:00 - Jog/Conditioning
  • 80:00 - 90:00 -  Game