Winning Strategies in Wrestling

In order to succeed in competition, wrestlers need to have superior strength, endurance and mobility. As a coach, you can help your wrestlers improve those aspects of their performance with intense practice sessions along with demanding gym workouts. You also need to constantly assess and evaluate how your wrestlers are progressing so you can make changes to their workouts.
Step 1
Have all your wrestlers perform initial fitness tests so you'll have a precise idea of their starting levels. Try to include a range of tests that assess all aspects of endurance, strength and agility. According to U.K. athletics coach Brian Mackenzie, one of the best tests for endurance is the multistage fitness test, which measures an athlete's oxygen uptake. You will need a 30 m track and a CD with the correct testing track on. Use other tests as well, such as the SAQ test, which measures agility and speed, and one rep maximum weight lifts, such as the squat, deadlift, bench press or chinup.
Step 2
Use the test results to set up individual training plans. You may well have to train all the wrestlers together so you need to have a plan that allows everyone to train at the same time yet work on their own weaknesses as well. You could, for example, plan in two gym sessions every week, and split the wrestlers into three groups, focusing either on strength, agility or endurance, depending on their test results.
Step 3
Schedule two to three technique practices every week. In order to improve at wrestling, competitors need consistent practice. You can split your wrestlers into smaller groups depending on their ability level, and monitor each group carefully, while giving advice where you can. Keep the training tough, but break it up with short periods of lighter training or complete rest. Training hard for five weeks, then taking a week off works well. You might also like to include some basic fitness in the technique sessions to give you more time to focus on agility and strength in the gym sessions.
Step 4
Provide motivation and encouragement to all your wrestlers. While many athletes can respond well and increase their performance levels when criticized, use a blend of constructive criticism and praise. According to a May 2009 article in The Telegraph, Paul Freeman from the University of Exeter advises that over time, too much negative feedback can have an adverse effect on performance. You should also aim to make training fun for the wrestlers because they are more likely to regularly attend sessions and want to work hard if they enjoy what they're doing.

Physiology of Wrestling

Wrestling is an aggressive contact sport that requires the knowledge of various maneuvers and positions to successfully pin your opponent or win on points. Due to the physical nature of the sport, nearly all your major muscles are used. But some muscles are more essential than others in wrestling. The four essential muscle groups used in wresting are your biceps, abdominals, thighs and neck.
Biceps
Your bicep is located between your shoulder and elbow joint and is used to throw and pin opponents. Your biceps also help you effectively pull opponents down to the mat. An arm drag is a basic wrestling move that requires you to move to the left side of your opponent and pull him to the ground. While the bicep pull gets him down to his knees, you still must rotate around him, pushing your weight on his back to score a takedown. To increase muscle mass and tone, perform bicep curls using dumbbells. Do three sets of 10 if you are looking to build muscle mass. If you want to tone, reduce the weight of the dumbbells and perform three sets of 25.
Neck
Neck muscles in wrestling are used in conjunction with your back muscles to escape pins. In addition, your neck muscles can help you avoid a takedown by keeping you centered on the mat. The headlock is a common wrestling move that is used to gain positioning and pull you off balance. If your neck and upper-back muscles are strong, the weight of an opponent's arms coming down on your neck will not instantly knock you off balance or bring you to the mat. This strength buys time, allowing you to get out of a headlock and avoid a takedown. You can strengthen your neck muscles by using two dumbbells. Stand with a dumbbell in each hand with your arms at your sides and knees slightly bent. From this position, lift your shoulders up toward your ears. Hold this position at the highest point for a count of 10 seconds before relaxing. Repeat until fatigued.
Thigh
During a wrestling match, your thigh muscles, as well as your glutes, are used anytime you try to push or lift your opponent off the ground. To strengthen your thigh muscles, perform leg extensions on a machine in the gym. Start with three sets of 10. This exercise should be performed three times a week, with a day of rest between each session. If you are looking to perform a thigh exercise without a machine or unnatural resistance, try rotating leg lifts. Lie on your side with your legs extended and knees slightly bent. If you are on your left side, lift your right leg off the ground as high as you can. Hold the position for 10 seconds. Perform 10 repetitions per side.
Abdominal
Your abdominal muscles, often referred to as your core muscles, are engaged in almost every movement in wrestling. Abdominal muscles help you finish takedowns and escape possible pins. The core muscles help you escape a pin by giving you additional strength when lifting your body up and off the mat. The same muscles that lift your upper torso off the floor during a crunch are used when escaping a pin. Isometric exercises, such as planks, will help strengthen your abdominal muscles, along with crunches, situps and exercise ball crunches. Do these exercises five days a week, starting with 100 crunches or situps. Increase the number of repetitions as your strength improves.

Learning the Folkstyle Wrestling

Folkstyle wrestling also is commonly known as collegiate wrestling and is one of a number of wrestling styles commonly practiced in the United States, along with freestyle and Greco-Roman. Unlike the other styles, which are practiced across the world, folkstyle wrestling is a uniquely American style. It is the dominant style practiced at all school levels.
Origin
Folkstyle wrestling is unique to the United States, but like freestyle wrestling is heavily influenced by the old English style of catch-as-catch-can, otherwise known as catch wrestling. Folkstyle also draws on a number of other traditional folk styles, hence the name. Because of this, while it has many similarities to freestyle wrestling, it has several notable differences that have led to it being more suited to younger athletes, while also being an excellent base from which they can move to international-style freestyle wrestling.
Folkstyle Wrestling
In folkstyle wrestling, the main way to win is by securing a pin by forcing both of your opponent's shoulders to the mat at the same time in any position, for at least one second. Like freestyle wrestling, folkstyle allows you to attack the legs. Many pins are secured by controlling the legs of your opponent. In folkstyle, the focus is on securing wins from pins, rather than through explosive throws or takedowns.
Scoring
The emphasis of folkstyle wrestling is on pinning because of the way points are scored, which is how it differs from freestyle, which otherwise has similar moves. A pin also is the only way to win outright in folkstyle wrestling, making it even more significant. In folkstyle, a single point is scored for a takedown, escape or reversal, but up to 3 points can be scored for a "near fall," in which an opponent's back is held near the mat but not on it. Consequently, the best way to win is by controlling your opponent on the mat, unlike in freestyle, in which the highest point scores are for high-amplitude throws.
Competition
Folkstyle wrestling competitions are governed by the National Collegiate Athletic Association or local commissions. Competitors are split into weight classes. Each match is three rounds, which tend to be two minutes each, although at higher levels the first round might be three minutes long. Folkstyle wrestlers have the same standard uniform as their freestyle and Greco-Roman counterparts, using singlets and wrestling boots. Keeping the focus on pinning rather than throws and takedowns, you also can be penalized for slamming an opponent.

4 Best Chain Wrestling Drills

Chain wrestling occurs when you put a number of different maneuvers together in succession. In some cases, you attempt a second move after the first one does not work, while in other situations you fake one move to set up another. When you incorporate a submission into chain wrestling, you have a good chance of catching your opponent off guard and finishing the match.
Wrist-Lock
While on top of your opponent in north-south position, hook your opponent's right arm with your left arm and then grab his right wrist with your right hand. Drag your elbow across his face, as this can alter his concentration. Use your entire body to take his right arm to the mat and extend it outward. Your hip should end up right beside his head and from this position, you can twist his extended arm to finish the submission.
Cross-Faced Crank
When you get your opponent onto his belly, you can ride him and turn it into a submission. If you cannot get your hooks into him right way, you can still submit him by putting your hand at his jawline and then forcing your forearm into his nose. You then grab his left triceps with your right hand and put your left hand on the upper part of his head. Use your left hand to push down on his head and force his chin over towards his shoulder to submit him.
Arm Scissors
If you cannot finish a wristlock, you can turn the move into a short arm scissors. When defending the move, your opponent might straighten his arm out, but prevent you from turning it. Once this occurs, you can over hook his left wrist right your right arm and grab onto your own triceps muscle. You then squeeze as hard as you can and arch your chest into his left arm. Doing this could cause him to tap.
Guillotine
The guillotine works well when your opponent attempts to take you down. As your opponent attempts the takedown, reach across his back and grab his lat. Take a step back with the leg on the same side that you will apply the choke and take your opponent to the mat. Use the momentum that this maneuver creates to cover him with a cross body on the way to the mat. Keep a grip on his neck throughout the fall. If done properly, you end up on top of your opponent, which allows you to cinch in the choke around his neck by arching your shoulders back.

Cathing and Escaping Techniques in Wrestling

Catch, or submission, wrestling involves two competitors attempting to win a match by pinning or submitting the opponent. While some rules bar the use of chokes, the sport has evolved into the modern mixed martial arts, which allows all types of maneuvers and catch wrestlers must have knowledge of these moves to succeed. All catch wrestling competitors must learn techniques, submissions and escapes before participating in a match.
Turns
To dictate where the match takes place, you can turn your opponent on the mat throughout the match. A turn takes place whenever you move your opponent from his back to his stomach or the other way around. Begin by controlling your opponent's body, as keeping your weight on his core and grabbing his arm prevents him from reversing the move. A technique like the double chicken wing allows you to control both of your opponent's arms and his body, making it easier for you to turn him in whichever direction you desire.
Submissions
The rear-naked choke remains one of the first submissions that many grapplers learn. Gain control of your opponent's lower body with your legs, as this gives you more control over the situation. Wrap one arm around your opponent's windpipe and one arm around the back of his head. The hand on the back of the head pushes it downward, which applies more pressure to the submission.
Escape from Dominant Position
When your opponent gets you into north-south position, you can escape by using your heels to turn your body into a pike position. This gives your opponent less of your body with which to work and gives you room to escape. Once you reach the pike position, turn your palms towards your head and scoop upward. Moving your legs up puts you in a position to move out of the hold quickly and using your hands to break your opponent's grip gives you time to scramble to your feet.
Submission Escape
When your opponent has you in a guillotine, begin by turning your face into his elbow. Because he has both of his arms around your neck, you can pull down on his arms with your inside hand. As you pull on his arms, step toward his back and attempt to pull your head out. Remember to step with the back of your head leading, as doing so with the side of your head will hurt your neck. If you can get your head out with this motion, take your opponent's back with an offensive move.

Parents and Youth Wrestling

While some parents might have apprehensions about allowing their children to participate in wrestling at a young age, the sport can add a great deal to a young person's life. Just like any sport, wrestling teaches your child values and helps her develop skills she can use in other aspects of life. As with any other martial art, youth wrestling in a safe environment provides invaluable tools for your child's future.
Safety
The safety of the athletes remains the most important aspect of youth wrestling. This begins in practice, as wrestlers work toward building their cardiovascular endurance and achieving an all-around higher level of fitness. Coaches should never push young athletes too far, however, because this can lead to lightheadedness, nausea and, ultimately, injury. Young athletes sometimes forget to drink enough water during a practice, so coaches must make sure that all wrestlers take scheduled water breaks.
Fun
Keeping youngsters interested in wrestling has its own difficulties, particularly if too much teaching takes place during practice. As a result, many coaches turn lessons on fundamental skills into a game. This begins by having the athletes perform a modified activity that has similarities to wrestling skills, but occurs in a different context. Coaches can then teach the same skill in a different activity, which prevents the athletes from getting bored with the repetitiveness of the drills. You can use any number of different games, as long as they include wrestling skills. Modifying these drills makes learning much more fun for youth wrestlers.
Personal Skills
When you allow your child to enter youth wrestling, your child should learn how to compete within the rules. A good coach teaches his athletes the rules and makes sure that they follow these rules during competition. These classes should not focus on winning at all costs, but rather on learning to compete, respecting your opponents and displaying character. When coached properly, youth wrestling can teach individuals how to follow directions, treat others with respect and take responsibility for their own actions. Coaches should also highlight honesty as a desirable trait for all wrestlers.
Camps
Wrestlers with advanced skills levels can attend day or stay-over camps to improve their skills even further. Local wrestling clubs might offer these camps for their wrestlers to improve their skills in a new environment. Make sure that you ask about the coaching methods used during a youth camp, since the organizers might use different techniques than your local club.