We are searching data for your request:
Upon completion, a link will appear to access the found materials.
One of the best ways to develop a workout for young athletes, including wrestlers, is the circuit training approach. Youths can often get bored with repeating the same drill over and over, but when you include multiple drill "stations" in each workout regimen, the young athlete is more engaged as he builds strength and improves his skills.
Stretching is a vital component to any workout regimen. Although young athletes are often flexible without having to stretch, doing so helps loosen their muscles for more vigorous activities, limit the chances of an injury and improve their range of motion. Important stretches for youth wrestlers include stretches of the hamstrings, hips, shoulders, arms and legs, all of which the wrestler will use on the mat. To create a sense of competition in stretching, coaches can see which wrestler can stretch to reach the farthest past her toes while seated flat on the ground.
The list of strength training options for youth wrestlers is virtually endless. In addition to all types of weightlifting, which may or may not be possible due to the facilities at your school or wrestling club, body weight exercises are valuable. In the circuit training approach, include such strength training stations as pushups, crunches, planks, pullups and squats. If you have tractor tires at your disposal, having the wrestlers flip the tires provides an intense, full-body workout.
Having stellar cardiovascular fitness helps a wrestler stay energetic in the late stages of a match, and can often be the difference between losing and winning. All youth wrestlers should add such cardio exercises as jogging and cycling to their workout regimens, but you can also set up cardio stations in circuit training. Include such exercises as jumping jacks, shuttle runs, jumping rope and even knee-high sprinting on the spot to help each wrestler develop his cardio.
Although stretching, strength training and cardio are important for youth wrestlers, they must spend time during each workout working on their fundamentals with a partner or coach. A grappling practice session isn't the same as a competition; a coach should closely monitor the exercise and lead his fighters in specific drills such as take downs, take down counters and situational wrestling. In the latter, the coach has the two wrestlers engage in a specific position, and teaches one wrestler how to pin her opponent while the other attempts to avoid the pin.