Free wrestling drills, games & a safe weight-cut guide.

How to run it

1. Stance & motion, then limbo level changes under an imaginary tie.
2. Scramble to stance (from the mat, pop to a good stance).
3. Spin drill on an imaginary down opponent.
4. Stand-up returns (up-downs) to finish.

Coaching points

• Real positions, real intent, this doubles as skill work.
• Head up, hips ready on every level change.
• Explode to the feet on scramble-to-stance and stand-ups.

How to run it

1. Change levels by bending the knees, back straight and chest up.
2. Step the lead foot deep, dropping the trail knee toward the mat, step heel first, then toe.
3. Drive up and forward off the back leg back to stance.
4. Alternate lead legs; beginners may alternate steps without standing all the way up.

Coaching points

• Level change with the hips and knees, the head and chest stay up.
• The front knee drives toward the mat; it's a step, not a dive.
• Get the hips through, depth comes from the back-leg drive.

How to run it

1. Feed the near arm under the partner's armpit and cup the back of the head (not the neck).
2. Drive the shoulder into their head, walk the toes toward their head, and lever them onto their back.
3. Cover chest-to-chest and drive the half through for the pin.
4. Drill the deep half and the power half; switch sides.

Coaching points

• Bite down on the head, elbow tight, a loose half gets defended.
• Turn them with your legs and hips (walk the toes), not just the arm.
• Get chest-to-chest and keep driving the half after the turn.

How to run it

1. Fight for the tie, then snap the partner down sharply.
2. A snap that puts their hands to the mat scores.
3. Defend with good posture and a strong stance.

Coaching points

• Snap down AND to the side to break the base.
• Reset your own posture fast after defending.
• Chain a snap into a go-behind when you get one.

How to run it

1. The center wrestler goes live against a fresh partner for a set time (30-45s).
2. On the whistle, the next numbered partner feeds in, the center wrestler keeps going.
3. After a full rotation, the center wrestler rotates out and the next takes the middle.

Coaching points

• Wrestle hard through fatigue against fresh legs, where toughness is built.
• Fresh partners keep the intensity honest.
• Teach composure and breathing while gassed.

How to run it

1. Lock your hands around their waist (low lock, tight to the hips).
2. Pull them in, drop your hip, and roll them over your body, exposing the back (2 points).
3. Follow the roll, re-lock, and gut them again for more exposures.
4. Drill the continuous roll, freestyle rewards repeated exposure.

Coaching points

• Low, tight lock at the hips, a high lock slips.
• Roll them over YOUR hip, not by lifting straight up.
• Keep re-locking and turning, stack the exposures.

How to run it

1. Stay heavy on the head with a collar tie; snap and circle to force a reaction.
2. As they step or post, reach the free hand to the near ankle and cup the heel.
3. Drive your head into the shoulder and lift/pull the ankle to break the base.
4. Chain it: if the ankle isn't there, flow to a low single or the far ankle (ankle to two legs).

Coaching points

• Heavy on the head, the snap and circle set up the pick.
• Cup the heel and stand it up while driving the head across.
• Chain-wrestle it, ankle to single to double; don't force one pick.

How to run it

1. On 'go', wrestlers try to pull others' tails while protecting their own.
2. They must stay in a good stance (head up, back straight, hips in, knees off the mat) and circle to find angles.
3. Pull a tail and that wrestler is out (or earns you a point); last one with a tail, or most tails, wins.

Coaching points

• Enforce real stance and position, that's the point of the game.
• Circle to angles to attack the tail, just like attacking a leg.
• Keep the play area tight so wrestlers must move and compete.

How to run it

1. On 'go', bottom must escape or reverse before the buzzer.
2. Escape → reset and go again; if not, the top wrestler wins the situation.
3. Vary the time to raise the pressure.
4. Switch top/bottom.

Coaching points

• Move immediately, hesitation loses the situation.
• Chain your bottom attacks (stand-up to switch to roll).
• Top: ride hard and make them earn it.

How to run it

1. From the collar tie, snap the head down and to the side to break their posture.
2. Off the reaction: circle to a go-behind, pick the near ankle, or level change to a shot.
3. Drill each finish off the snap.
4. Both sides.

Coaching points

• Snap down AND across, break the posture, don't just tug.
• React to their reaction, the snap sets up the finish.
• Elbow tight on the collar tie; don't reach.

How to run it

1. On the shot, sprawl the hips down and in and press the head/shoulder into their back.
2. Circle toward the sprawled-out side, passing the near arm down and away.
3. Spin to the hips and secure the go-behind.
4. Add a front headlock or chin-strap if they stay down.

Coaching points

• Hips to the mat first, kill the shot before you spin.
• Circle immediately; don't stand and admire the sprawl.
• Get to the hips, not the side.