Wrestling practice plan
60-Minute Youth Wrestling Practice Plan
A youth wrestling practice that teaches stance and a basic shot, an escape, and uses games to keep kids moving.
60 minutesYouth 6 to 12Focus: Stance, shots and escapesGame-based
Warm-upSkillWater breakCompetitionCool-down
Equipment
MatsThe plan, block by block
1. Warm-up
Animal warm-up
8 min0:00 - 8:00
- Bear crawls, crab walks, frog jumps
- Forward rolls
Coaching points
- Stay safe, stay in your lane
2. Skill
Stance and motion
8 min8:00 - 16:00
- Coach calls directions, kids move in stance
Coaching points
- Bend the knees, not the back
3. Skill
Double leg
12 min16:00 - 28:00
- Penetration step on the knee
- Lift and drive across
Coaching points
- Head up, back straight
4. Water break
Water break
2 min28:00 - 30:00
5. Skill
Stand-up escape
10 min30:00 - 40:00
- Base, stand, hand control, turn
Coaching points
- Hands first
6. Competition
Games
15 min40:00 - 55:00
- Sumo in a circle
- Knee tag
Coaching points
- Have fun, respect partners
7. Cool-down
Cool-down
5 min55:00 - 60:00
- Stretch and shake hands
Coach's notes
Make it fun. Kids who love practice stay in the sport.How to adapt this plan
- Pair kids by size.
- Short demos, then lots of reps.