A Syllabus for Youth Wrestling

Compiled by Dr Bill Welker, Ed. D.
The Wrestling Drill Book, 2nd Edition, edited and authored by Dr. Bill Welker
with contributions by Jim Akerly, Bill Archer, Dave Lamotte, Pat Pecora, Edwin C. Peery, Bruce Burnett, Larry Shaw, Ken L. Taylor, and Craig Turnbull.

Available on-line from the publishing company, Human Kinetics, or through book stores nationwide.

Also available at amazon.com



Bill Welker's Pancake Takedown Series.
Available for mini-clinic demonstration
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Youth Wrestling Practice
(Basic Outline)

I. Conditioning "Starting Practice" Exercises (10-15 minutes)
    A. The youth wrestlers should spent this time performing flexibility exercises. This type of training will help to prevent injuries during the remainder of practice.
    B. Examples of flexibility exercises include the following:
        1) Neck Circles and Four-Way Neck Exercises (p. 186).
        2) Bridging (side to side and forward and backward)
            a. Stomach facing toward the ceiling for 30-second bridging
            b. Stomach facing toward the mat for 30-second bridging
        3) Arm Circles.
        4) Wrist and Ankle Circles.
        5) Leg Stretches
        6) Any total body flexibility exercises of your choosing.

II. Wrestling Drill Work (10-15 minutes)
    A. Always include the Spin Drill.
    B. Two other drills from the Youth Wrestling Moves list the wrestlers need to work on.

III. Teach New Move or Former Move Taught (15 minutes)
    A. Utilize step-by-step Analysis of Moves so wrestlers understand why and how they work.

IV. Wrestling Workout Session (30 minutes)
    A. Neutral Position (70% of Wrestling Workout Session)
        1) Takedowns are the most important phase of wrestling.
    B. Starting in Referee's Position: Offensive and Defensive Position (30% of Wrestling Workout Session)
    C. If group work is needed due to mat space, refer to Chapter Seven (p. 228) of The Wrestling Drill Book.
    D. Utilize Special Workout Sessions periodically during this time:
        1) Chain Wrestling (pp. 230-231)
        2) Situation Wrestling (pp. 231-232)
        3) Round Robin Wrestling (pp. 232-233)
        4) Blindfold Wrestling (pp. 233-234)

IV. Conditioning "Finishing Practice" Exercises (15 minutes)
    A. Run for 10 minutes (sprint and jog intervals) or Jump Rope for 10 minutes
    B. Strength Exercises (Sit ups, Push ups, Pull ups on bar, rope climbing, weightlifting, etc.)
        1) Repetitions should be appropriate per age level - Your call.

Notes
1. Feel free to make adjustments to the practice format when necessary - Be Flexible!

2. Periodically, have a "Fun Day" with different physical activities and games. This will help allay practice monotony and wrestler staleness. See Chapter Six (pp. 177-224) of The Wrestling Drill Book for various physical activities and games.

3. Never practice more than 90 minutes or you will lose their attention, especially with this age group.

4. All page number references are to The Wrestling Drill Book.
YOUTH WRESTLING MOVES -- (SIX TO TWELVE YEAR OLDS)


Youth Novice Level

I. Neutral Position
    A. Takedowns
        1. Proper Stance Position (pp. 2-3)
        2. Double Leg Takedown (pp. 35-36)
        3. Snap-Down and Spin-Behind
    B. Takedown Counters
        1. Crossface and Sprawl
        2. Whizzer-Hip Counter to Double Leg (pp. 76-77)
    C. Takedown Drills
        1. Shuffle Drill (Don't cross feet!)
        2. The Spin Drill (pp. 12; 117; 218)
        3. The Penetration Drill (pp. 4-5)
        4. Solitary Sprawl Drill (p. 8)
        5. The Airplane Drill Game (Takedown and Counter Drill)

II. Referee's Position
    A. Offensive (Top) Position
        1. Near Ankle-Waist to 2-on-1 to Half Nelson and Crotch
    B. Defensive (Bottom) Position
        1. Switch (p. 100)
        2. Sit-out Turn-In

III. Referee's Position Drills
    A. Quick Ankle Grab and Quick Sit-out Drill Game (Both Offensive and Counter Drill)
    B. Switch Half Drill (Stress Basic Body Position)
    C. Solitary Hip Heist Drill (pp. 219-220; more difficult drill)
    D. Solitary Bridging Half Nelson Counter Drill (pp. 142-143)

Youth Intermediate Level

I. Neutral Position
    A. Takedowns
        1. Single Leg Sweep
    B. Takedown Counters
        1. Single Leg Counter
    C. Takedown Drills
        1. The Spin Drill
        2. The Penetration Drill
        3. Solitary Sprawl Drill
        4. The Airplane Drill Game
        5. Knee Slap Game (Counter Drill to Single Leg; p. 213)

II. Referee's Position
    A. Offensive (Top) Position
        1. Head Lever (pp. 122-123)
    B. Defensive (Bottom) Position
        1. Sit-out Turn-in to Sit-out Turn-out
        2. Stand-up: (variations pp. 87-90; The key issue is "HAND CONTROL" no matter how you stand up.)

III. Referee's Position Drills
    A. Quick Ankle Grab and Quick Sit-out Drill Game (Both Offensive and Counter Drill)
    B. Switch Half Drill (Stress Basic Body Position)
    C. Solitary Hip Heist Drill
    D. Solitary Bridging Drill
    E. Head Lever Counter Drill (p. 148)
    F. Breakdown Counter to Stand-up (variations: pp. 105-106)
    G. Partner Bridging Drill (pp. 144-145)

Youth Advanced Level

I. Neutral Position

    A. Takedowns
        1. Pancake from Knees
    B. Takedown Counters
        1. Pancake Counter Drill
    C. Takedown Drills
        1. The Spin Drill
        2. The Penetration Drill
        3. Solitary Sprawl Drill
        4. The Airplane Drill Game
        5. Knee Tap Game (Counter to Single Leg Sweep)
        6. Balance Check

II. Referee's Position
    A. Offensive (Top) Position
        1. Cradle from Sit-out (p. 110)
        2. Snap-back from Sit-out
    B. Defensive (Bottom) Position
        1. Sit-Out Turn-in to Switch
        2. Crawling Switch

III. Referee's Position Drills
    A. Quick Ankle Grab and Quick Sit-out Drill Game (Both Offensive and Counter Drill)
    B. Switch Half Drill (Stress Basic Body Position)
    C. Solitary Hip Heist Drill
    D. Solitary Bridging Drill
    E. Breakdown Counter to Stand-up
    F. Partner Bridging Drill
    G. Push-Pull Drill (p. 102)

Points of Emphasis
1. The preceding moves are "high success -- low risk" maneuvers.
2. The pages given are where the move/drill can be found in The Wrestling Drill Book.
3. Italicized drills previously taught in practice.
4. Should you want to attempt other moves/drills from The Wrestling Drill Book, it would be wise to go no higher than the "Intermediate" level of difficulty.

COMMON NOVICE WRESTLER MISTAKES

Neutral Position

Top Position
Bottom Position


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