What Drills and Exercises Should My Child Expect in Wrestling Practice?

If you’re a parent new to the sport of wrestling, one of your first questions might be, “What does a typical practice look like?” You may wonder what kind of drills your child will be doing, how physically demanding the workouts will be, and whether the practice structure is safe and age-appropriate.

Wrestling practices are designed to help athletes of all ages and experience levels build strength, improve technique, and develop mental toughness—but in a way that is structured, supervised, and suited to your child’s development. Whether your child is a complete beginner or already has a few matches under their belt, the exercises they encounter in wrestling practice are meant to build a foundation that will serve them on and off the mat.

In this blog, we’ll walk through the most common drills and exercises your child can expect in wrestling practice, and how each one helps shape them into a stronger and more confident athlete.

1. Warm-Ups: Getting the Body Ready

Every wrestling practice begins with a warm-up. This is an important part of the routine, as it prepares the body for more intense activity, reduces the risk of injury, and helps wrestlers mentally transition into training mode.

Warm-ups usually include:

• Jogging or light movement around the mat

• Jumping jacks or high knees

• Arm circles and shoulder rolls

• Dynamic stretching to loosen up the hips, legs, and back

• Tumbling drills like forward rolls, backward rolls, and cartwheels to improve body control and balance

These exercises are fun and engaging for younger kids and essential for developing agility, coordination, and mat awareness.

2. Stance and Motion Drills: The Building Blocks

One of the first and most important skills wrestlers learn is how to stay in a proper wrestling stance. A good stance helps with balance, defense, and quick movement. Coaches emphasize staying low, hands in front, and eyes up.

Common stance and motion drills include:

• Stance and movement across the mat (forward, backward, side to side)

• Level changes to practice changing positions quickly

• Penetration steps to simulate the start of a takedown

• Sprawling drills to practice defending against shots

These movements help young wrestlers develop strong habits and give them the tools they’ll use in every match.

3. Technique Drills: Learning the Moves

The heart of every practice is technique. Coaches take time to demonstrate and explain specific wrestling moves, then break them down step-by-step so athletes can practice them safely and correctly with a partner.

Technique drills your child might learn include:

• Takedowns like single legs, double legs, and snap-downs

• Escapes and reversals from the bottom position, such as the stand-up or sit-out

• Breakdowns and rides from the top position

• Pinning combinations like the half nelson or cradle

Each practice typically focuses on just one or two moves at a time to keep things simple and allow for repetition. Wrestlers will drill each move with a partner, slowly at first, then faster as they gain confidence.

4. Live Wrestling and Situational Drills

As wrestlers gain experience, they begin to do controlled live wrestling. This means sparring with a partner in a safe, coach-supervised setting. It helps athletes learn how to apply their moves in real-time, while still being corrected and guided.

Examples include:

• Situational wrestling (starting from a specific position like bottom or top)

• Short go’s (wrestling hard for 15–30 seconds, then switching partners)

• Shark bait drills (one wrestler stays in while fresh partners rotate in)

These exercises are designed to build conditioning, decision-making, and mental toughness. Coaches closely monitor intensity to make sure it stays safe and appropriate.

5. Conditioning and Strength Work

Wrestling is a physically demanding sport, so conditioning is a key part of practice. However, at the youth level, strength and conditioning is built gradually through bodyweight exercises and fun games—not heavy lifting.

Common conditioning drills include:

• Push-ups and sit-ups

• Planks and bridges to build core strength

• Burpees and sprints

• Partner carries or resistance drills

• Wrestling-specific exercises like shot sprawls or mat returns

These drills improve cardiovascular fitness, muscle endurance, and overall toughness—all of which are essential for competing.

6. Cool-Down and Reflection

At the end of practice, coaches usually lead a short cool-down session. This might include:

• Light jogging or walking

• Stretching to reduce soreness

• A team talk to review what was learned and encourage good sportsmanship

This time helps kids transition back into their day feeling focused and accomplished.

Wrestling Practice Is Structured for Growth

So, what should your child expect in wrestling practice? A combination of movement, learning, discipline, and fun. From warm-ups to live wrestling, each part of practice is designed to build strong habits, safe technique, and positive character.

Wrestling may be intense at times, but it is taught step-by-step, with close supervision and clear expectations. Whether your child is just beginning or already dreaming of competition, practice is where they’ll gain the skills and confidence to succeed—not just in wrestling, but in life.

With encouragement from coaches and support from you as a parent, wrestling practice becomes much more than a workout—it becomes a place where kids learn what they’re made of.