Wrestling practice plan
90-Minute High School Wrestling Practice Plan
A complete in-season wrestling practice: stance and motion, a takedown series, top and bottom work, live goes and a conditioning finish.
90 minutesHigh schoolFocus: Takedowns, mat wrestling and conditioningHigh intensity
Warm-upSkillWater breakDrillCompetitionConditioningCool-down
Equipment
Mats · Timer · Jump ropes (optional)The plan, block by block
1. Warm-up
Warm-up
12 min0:00 - 12:00
- Jog and dynamic stretching
- Stance and motion, sprawls, penetration steps
Coaching points
- Head up, hips under
2. Skill
Takedown series
20 min12:00 - 32:00
- Setup: hand fight to a single leg
- Finish: run the pipe
- Counter: sprawl and go behind
Coaching points
- Change levels before the shot
- Finish in good position
3. Water break
Water break
3 min32:00 - 35:00
4. Drill
Mat wrestling
15 min35:00 - 50:00
- Bottom: stand-up and sit-out
- Top: chop and break down
Coaching points
- Hand control first
5. Competition
Live goes
25 min50:00 - 75:00
- Neutral goes
- Situational: top and bottom
Coaching points
- Wrestle hard every second
6. Conditioning
Conditioning
10 min75:00 - 85:00
- Sprawls, shots and sprints in intervals
Coaching points
- Push through fatigue
7. Cool-down
Cool-down
5 min85:00 - 90:00
- Stretch and team talk
Coach's notes
Match wrestling partners by weight and skill. Keep live goes short and intense.How to adapt this plan
- Day before a dual: drilling and light goes only.
- Track weight every practice.