I would love to gather a few practice plans and show them to wrestling fans… I have several here is one from Day 1
If you would like yours featured let me know email me!
Session Goal: 1st Day of High School Practice
Approx. Warm-Up Time: 10 min
Warm-Up Design:
- Jog for 5 min. (During Jog- Circle Arms, Slow Drop-Step, 2 Forward Rolls, 2 Backward Rolls with extension)
- Circle up and Stretch 5 min.
Approx. Technique/Drilling Time: 50 min
Technique/Drilling Design:
- Spin Drill
- Leap Frog w/shot
- Hip Drill, Pummeling
- Lift Drill
- Lift and Spin Drill
- Staggered is Offensive -“Check” your Stance -Head, Forearms, Hands, Hips
- Movement -Stance and Motion- Forcing Style
- Change Levels, Bangs, Body Fakes -Set Ups!
- Putting things together -Finish Hard, Finish Now! Getting in doesn’t score
- Stance Drills-#1 Stay in good position #2 In stance move #1 while staying in good position (movement, Bang)
Approx. Live Wrestling: 20 min
Live Wrestling Design: Groups on Feet Live Back In Groups -#1 Start w/any single -#1 has shot on knees -Neutral, Regular
Approx. Conditioning Time: 5 min
Conditioning Design:
- 10 Walls Shots
- 25 Push Ups
- 3 sets of 10 Pull-ups
- 50 Crunches
and here is a pdf of a wrestling book I got like 15 years ago on practice plans and drills it might be very useful! WrestlingDrillsandPracticePlans13
Here is one from USA Wrestling practice-plans-usa-wrestling
New one submitted by
Cody Jamtgaard
PRACTICE 11/7/22
400-415 Meeting and expectations (Sickness, excused practices, showers, proper clothes in cold weather, quality people on and off the mat.
Warm-Ups Monday
Meter Drill 15 MINUTES
Doubles Offense 415-445 30 Minutes
- Tie up
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- Head position, grab triceps
- Foot work to set up
- Quality steps
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- Set ups
- Push-pull
- W I N
iii. Flick elbows
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- Double Leg
- Clear hands, level change (really emphasize)
- Hands behind the knees, Use head to push upper half
iii. Finishes
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- Lift and put back on knee
- Flare
- Cut back to butt, climb up body
- Train Double (head up in chest, cut knees, drive through)
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WATER BREAK
- Shot Defense 450-520 20 minutes
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- Stances to sprawls
- Hands down, switch lead foot
- Sprawl to lead foot side hip
iii. Work on moving around, sprawl on clap
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- With partner sprawls off of double leg attempt
- Forearm back of head, Move head to inside if need (arch grab neck/crossface)
- Block at arm pit with open hand
iii. Spin to ankle, hip (GRAB SOMETHING)
WATER BREAK 520-523
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- Live to takedown drill 8 minutes 523-531
- Only double leg attempts with our set ups from earlier
- Only sprawls, spin around and attack hips
iii. Takedown/score ends rep, get up go again.
– Conditioning 524-530
6 minute jog end to end burpees
530-540: Cool down and stretch, coaches talk.
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