Best Wrestling Training Routine for High Schoolers
High school wrestlers have a lot of brute power. With proper technique, discipline, consistency, and a willingness to step out of their comfort zone, they can be on top of their game. High school wrestlers need to follow a customized wrestling training routine with a special focus on strength, conditioning, and technique training.
In this article, we have compiled the most critical exercises that can help high school wrestlers get in the best form and shape for wrestling season.
High School Wrestlers Conditioning Workouts
High schoolers play all sorts of sports which is good for cardiovascular fitness. However, young wrestlers need to perform specific conditioning workouts to enhance their fitness and build stamina. Good cardio fitness increases endurance and helps you stay on the mat for longer durations, outlasting your opponent. The following conditioning workouts are recommended for high school wrestlers:
Sprints
- Sprints require running for short durations at maximum speed. Regular sprinting builds anaerobic endurance and increases a person’s physiological capacity to work at maximum limits for extended periods. High school wrestlers should aim to sprint at least twice a week. For best results, they should run at full speed for 60-90-second intervals.
Stance and Motion Drill
- Stance and motion drills are important for developmental athletes. They help develop a good wrestling stance and train wrestlers to be quick on their feet. To perform this exercise, get into a wrestling stance with knees bent and hands in front. Keeping this stance, shuffle in all directions quickly. During this drill, the wrestlers would alternate between shot and sprawl positions.
When the wrestling coach calls a ‘shot’, wrestlers would get into a wrestling shot position and then quickly assume their previous stance. When the coach calls ‘sprawl,’ wrestlers would sprawl back, pretending to avoid a shot. Perform stance and motion drills for 5-10 minutes as a pre-workout.
Gassers
- Gassers are an effective conditioning workout that football players commonly use to improve cardiovascular fitness. They are performed by running the entire width of a football field, so think of them as sprinting exercises.
Beginners should start with half gassers. Half gassers are performed by sprinting across the football field and touching the opposite sideline with your foot. Then, sprinting back to the starting point. Once you have built sufficient endurance, you can perform full gassers. Performing two half gassers in a row equates to one full gasser.
High School Wrestlers Strength Workouts
Strength training enhances muscular strength and results in stronger joints and bones. Strength training is critical for young wrestlers as it trains them to perform explosive moves while also reducing the risk of injury. Being consistent in strength training increases muscular growth and puts wrestlers in good shape and form. The following strength workouts are especially beneficial for high school wrestlers.
Wall Sits
- Wall sits are ideal exercises for enhancing isometric strength in the quadriceps, glutes, and calves. To perform wall sits, position your back against the wall. Keeping your core tight, slowly slide your back down the wall until your thighs are parallel to the ground. Position your knees so that they are directly above your ankles. Maintain this position for 20 to 60 seconds, then stand up slowly.
Correct execution and being consistent in wall sits enhances leg strength and tone the butt.
Morris County Wrestling & Martial Arts is a premier family-owned wrestling and martial arts facility. We attract top-level talent and train them to become the best wrestlers. At our facility, you will be guided and trained by nationally recognized wrestlers such as Mike and Vic Amada and many more.
We are located in Randolph, New Jersey. For more information, call us at (973) 713-3556 or visit our website.
