WRESTLING
What Fitness Components Should Wrestlers Develop?
From Coaching Youth Wrestling-2nd Edition by
No athlete, particularly a wrestler, can afford to develop one part of the body or one component of physical fitness at the expense of another. The most successful wrestlers develop the following fitness components:
• Flexibility
• Endurance
• Strength
• Speed
• Balance
Flexibility
Adequate range of motion at all body joints is a must for wrestling participation. Muscles that are tight and restrict movement not only limit performance, but also represent an injury waiting to happen!
So, from the very first practice session to the very last meet, emphasize the importance of proper warm-up to your wrestlers. Each muscle group should be stimulated and lengthened. Stretches should be to the point of slight discomfort, then held in that position for several counts. Each muscle group should be stretched at least three times, with a period of relaxation between stretches. If a wrestler’s particular muscle group fails to loosen up after initial stretching, he should use it in a brief period of light activity, then attempt to stretch it out again.
The cool-down also is essential for flexibility. After practices and matches, have your wrestlers take at least 5 minutes to stretch the muscles they used. They’ll be less tight before the next workout and experience less muscle soreness.
Endurance As much as a wrestler needs to have heart on the mat to win, he also needs to condition his heart long before the match begins. A strong, well-conditioned cardiovascular system (heart and blood vessels) will enable his body to receive more oxygen and a higher volume of blood with every pump of the heart. It will also allow the wrestler to sustain a high level of exertion for a long time. Obviously, such cardiovascular conditioning will enhance both the youngster’s health and his wrestling performance.
An excellent way to strengthen the cardiovascular system is to put it under controlled stress through progressively more intense aerobic exercise, which promotes the intake of oxygen. Most individuals prefer running, but cycling, calisthenics, circuit weight training, and aerobic dance are effective alternatives.
Cardiovascular benefits from such activities are produced when the athlete’s heart rate remains at about 70 percent of its maximum for at least 25 minutes. To calculate the optimum heart rate, subtract the athlete’s age in years from 220, then multiply by 70 percent. Thus, a 12-year-old who sustains a heart rate of 145 beats per minute for half an hour would benefit aerobically from the workout. The heart rate “target zone” is 60–90 percent of maximum. Wrestlers must engage in such exercise sessions at least three times a week to experience cardiovascular benefits.
Strength
The development of muscular strength through resistance training is an important part of total body conditioning. But any such programs should be prepared by a qualified athletic trainer and tailored for the age group involved. Because lifting is one of the seven basic skills, we will discuss the fundamentals of lifting in chapter 9. Young wrestlers may get all the lifting they need during everyday practice. However, some may benefit from strengthening specific muscle groups.
The best conditioning tool, along with running, is wrestling practice and the vigorous physical activity involved in practicing skills, repetitions, and competition. If you structure your practices correctly, your wrestlers should get much of the resistance work they need through the lifting they do during practice and conditioning exercises.
Speed and Balance
Some coaches believe that fitness and performance components are gifts of nature—athletes either have them or they don’t. Included in the list of skills of a “natural athlete” are the components of speed and balance.
So what do you do if your roster includes several slow-moving, stumbling wrestlers? Don’t give up just yet! Many informed coaches and countless athletes can attest to the fact that speed and balance can be improved through proper training. Plyometrics—quick, explosive movements—are especially effective for wrestlers. So have your athletes routinely engage in practice activities that require them to move in short bursts. Because body position and footwork are keys to balance, include a variety of agility activities in your workouts. You and your wrestlers will be surprised at the results.
What Fitness Components Should Wrestlers Develop?
From Coaching Youth Wrestling-2nd Edition by
No athlete, particularly a wrestler, can afford to develop one part of the body or one component of physical fitness at the expense of another. The most successful wrestlers develop the following fitness components:
• Flexibility
• Endurance
• Strength
• Speed
• Balance
Flexibility
Adequate range of motion at all body joints is a must for wrestling participation. Muscles that are tight and restrict movement not only limit performance, but also represent an injury waiting to happen!
So, from the very first practice session to the very last meet, emphasize the importance of proper warm-up to your wrestlers. Each muscle group should be stimulated and lengthened. Stretches should be to the point of slight discomfort, then held in that position for several counts. Each muscle group should be stretched at least three times, with a period of relaxation between stretches. If a wrestler’s particular muscle group fails to loosen up after initial stretching, he should use it in a brief period of light activity, then attempt to stretch it out again.
The cool-down also is essential for flexibility. After practices and matches, have your wrestlers take at least 5 minutes to stretch the muscles they used. They’ll be less tight before the next workout and experience less muscle soreness.
Endurance As much as a wrestler needs to have heart on the mat to win, he also needs to condition his heart long before the match begins. A strong, well-conditioned cardiovascular system (heart and blood vessels) will enable his body to receive more oxygen and a higher volume of blood with every pump of the heart. It will also allow the wrestler to sustain a high level of exertion for a long time. Obviously, such cardiovascular conditioning will enhance both the youngster’s health and his wrestling performance.
An excellent way to strengthen the cardiovascular system is to put it under controlled stress through progressively more intense aerobic exercise, which promotes the intake of oxygen. Most individuals prefer running, but cycling, calisthenics, circuit weight training, and aerobic dance are effective alternatives.
Cardiovascular benefits from such activities are produced when the athlete’s heart rate remains at about 70 percent of its maximum for at least 25 minutes. To calculate the optimum heart rate, subtract the athlete’s age in years from 220, then multiply by 70 percent. Thus, a 12-year-old who sustains a heart rate of 145 beats per minute for half an hour would benefit aerobically from the workout. The heart rate “target zone” is 60–90 percent of maximum. Wrestlers must engage in such exercise sessions at least three times a week to experience cardiovascular benefits.
Strength
The development of muscular strength through resistance training is an important part of total body conditioning. But any such programs should be prepared by a qualified athletic trainer and tailored for the age group involved. Because lifting is one of the seven basic skills, we will discuss the fundamentals of lifting in chapter 9. Young wrestlers may get all the lifting they need during everyday practice. However, some may benefit from strengthening specific muscle groups.
The best conditioning tool, along with running, is wrestling practice and the vigorous physical activity involved in practicing skills, repetitions, and competition. If you structure your practices correctly, your wrestlers should get much of the resistance work they need through the lifting they do during practice and conditioning exercises.
Speed and Balance
Some coaches believe that fitness and performance components are gifts of nature—athletes either have them or they don’t. Included in the list of skills of a “natural athlete” are the components of speed and balance.
So what do you do if your roster includes several slow-moving, stumbling wrestlers? Don’t give up just yet! Many informed coaches and countless athletes can attest to the fact that speed and balance can be improved through proper training. Plyometrics—quick, explosive movements—are especially effective for wrestlers. So have your athletes routinely engage in practice activities that require them to move in short bursts. Because body position and footwork are keys to balance, include a variety of agility activities in your workouts. You and your wrestlers will be surprised at the results.
TRAINING
