What Are Good Off-Season Activities for Wrestlers?

The wrestling season is intense. From long practices to weekend tournaments, young wrestlers push their bodies and minds hard for months at a time. When the season ends, it’s important to take a breath—but that doesn’t mean your child has to stop being active. In fact, the off-season is a perfect time to rest, recover, and improve in new ways. The key is choosing the right activities that support wrestling goals while giving the body and mind a break from the usual grind.

So, what are good off-season activities for wrestlers? The best ones offer a mix of physical development, mental refreshment, and fun. In this blog, we’ll explore several options that can help wrestlers grow stronger, stay engaged, and come back better than ever when the next season begins.

1. Other Sports That Complement Wrestling

One of the best things a young wrestler can do in the off-season is try another sport. Playing multiple sports helps athletes develop different skills, avoid burnout, and use their bodies in new and healthy ways.

Here are a few sports that go well with wrestling:

Football

Builds toughness, power, and teamwork.
Helps with explosiveness and hand-fighting skills.

Track and Field

Improves speed, endurance, and footwork.
Events like sprints, hurdles, and shot put are especially beneficial.

Soccer

Boosts agility, conditioning, and lower-body coordination.

Gymnastics

Develops balance, body control, and flexibility—key for mat awareness.

Jiu-Jitsu or Judo

Keeps grappling sharp while introducing different techniques and positions.

These sports not only help wrestlers improve physically, but they also give them a mental break from the pressures of wrestling while staying competitive and active.

2. Strength and Conditioning

The off-season is a great time to build overall strength and fitness. While wrestling practices focus on skill and live action, the off-season is the perfect time to work on the body’s foundation.

What to include:

Bodyweight exercises (push-ups, pull-ups, squats, lunges)
Strength training (age-appropriate lifting with supervision)
Core work (planks, sit-ups, Russian twists)
Cardio and conditioning (running, biking, jump rope)

This type of training helps prevent injuries, improves stamina, and gives wrestlers the edge when they return to the mat.

Tip: Make it fun! Let your child train with a partner, attend group workouts, or join a summer strength camp to keep things motivating.

3. Wrestling Camps and Clinics

While it's important to take a break, a short wrestling camp or clinic during the off-season can sharpen your child’s skills without overwhelming them.

Benefits of camps include:

Exposure to different coaches and styles
Learning new techniques or refining favorite moves
Building friendships with other wrestlers
Staying in touch with the sport without the intensity of full-season training

Look for camps that match your child’s level—some are geared for beginners, while others are more competitive or focused on freestyle and Greco-Roman wrestling.

4. Freestyle and Greco-Roman Wrestling

The spring and summer seasons often feature freestyle and Greco-Roman wrestling. These styles differ from folkstyle (which is used during the regular season), but they develop unique skills that transfer well into overall wrestling ability.

Freestyle:

Encourages movement and creativity.
Rewards exposure points and fast transitions.

Greco-Roman:

Emphasizes upper-body strength and control.
Helps develop throws, hand fighting, and balance.

Trying one of these Olympic styles during the off-season helps wrestlers become more complete, confident, and adaptable.

5. Fun and Unstructured Play

Yes—sometimes the best off-season activity is just being a kid. Unstructured play builds athleticism and gives the body time to recover without pressure.

Good options include:

Swimming
Bike riding
Climbing at the park
Playing tag or dodgeball
Hiking or outdoor adventures

These activities keep kids active while allowing their minds and bodies to recover from the demands of the season. Plus, it reminds them that sports—and life—should be fun.

6. Mental and Emotional Reset

Wrestling challenges more than the body—it also tests emotional toughness. The off-season is the perfect time to rest the mind, build confidence, and reflect on goals.

You can encourage your child to:

Keep a training journal
Watch high-level matches for inspiration
Set personal goals for next season
Talk with coaches about what to work on

You can also just give them space to relax, laugh, and enjoy time with family and friends. Mental recovery is just as important as physical training.

Balance Is the Best Off-Season Strategy

So, should your child wrestle in the off-season? Only if it brings them joy and supports their long-term growth. The best off-season plan includes a mix of rest, fun, and focused improvement—whether that’s through another sport, a wrestling camp, strength training, or simply exploring new activities.

By helping your child balance their love for wrestling with a healthy break from the grind, you set them up to return to the mat stronger, smarter, and more motivated. After all, champions aren’t just built in the season—they’re built in the off-season, too.