1 - Technique
You have to know wrestling moves to be a successful wrestler. This becomes more important as a wrestler gets older and the competition improves. Practice is where a wrestler learns, corrects and drills technique, but it takes a lot of hours to develop a skill. A wrestler needs to be at practice year after year to become proficient.
2 - Athleticism
It is easier to become a great wrestler if you are a great athlete. Speed, Power, Agility, Body Control, etc. all contribute to make a better wrestler. A wrestler needs to work on these areas beyond learning technique (warmup).
3 - Strength
A wrestler needs to be strong. The stronger wrestler will be able to impose his/her technique on the opponent opponent offensively and to prevent moves defensively. Strength can be an equalizer and often a stronger wrestler can beat a more technical wrestler. Wrestlers need to develop their strength with the team and individually (push-ups, pull-ups, dips, ropes, squats, etc.)
4 - GRIT -Passion and Perseverance towards a (long-term) Goal.
Passion makes you fight hard in the moment and gives you the motivation to continue. Perseverance is the discipline to pursue your goals whether it is easy or hard.
JWC Kids K-4th grade
4-pillars, basics and Fun. We want to use the four pillars to develop a solid wrestling foundation. The technique will focus on good basics; 8 fundamentals of wrestling, a few simple moves and understanding of positions and scoring. It is easier to teach a good athlete how to wrestle, and a wrestler will not be great if they are not athletic.
We will spend a lot of practice developing athleticism and body control. Strength should be developed through body weight exercises, with the team and as individuals. We will encourage them to do exercises on their own/with parents. We will start to develop Grit by teaching them to enjoy wrestling and enjoy doing hard things. We will develop the desire to pursue long term goals (state champ, college…)
Practice; 2 nights/week, 1/3 athleticism, 1/3 technique, 1/3 games
Duration; Winter Season, possibly Bantam season and/or Spring Freestyle/Greco
Strength; Body-weight challenges, monthly – switch it up, add on
4-pillars, with more intensity. We will start expanding technique with a focus on learning new moves while maintaining good basics and position. We will continue to work on agilities with active warmups and drills.
Once again, we will do some strengthening as a team, but you are responsible to work strengthening on you own. You should start to increase the number and variety of body weight exercises and then transition into weight lifting (take a class). Practices will be harder, more physically and mentally challenging.
In addition to your long term goals, you should set a goal for the season that will challenge and motivate you.
Practice; 4-5 nights/week in season. Open mat throughout the year.
Duration; Jr High Season into Spring Freestyle/Greco Season. Summer camp.
Strength; Multiple body-weight exercises consistently. Transition into weights.
Perseverance! This is the time when your mind and body are most ready to strengthen and improve. Ironically, this is when most kids start to do less instead of more. You should understand your own style/moves by this point and start making specific improvements. You should know your weaknesses and do the hard work to fix them.
We will continue to work on agilities with a good deliberate warmup. Practices will be intense with lots of drilling and repetition, much of it at your own discretion based on your moves. In season conditioning and strength maintenance at morning practices to maintain the strength you have developed by lifting during the off-season.
Now is the time to achieve your long-term goals. You should be setting daily and weekly process goals that lead you to your end-of-season goal. You should compete well into the spring/summer and never miss a Tuesday/Thursday open mat.
Practice; 4-5 nights/week and morning conditioning. Open Mat all year.
Duration; High School season through spring Freestyle/Greco at a minimum. Team camp. If you want to wrestle at the next level, you should be competing through Fargo.
Strength; Year-round weights program