WRESTLING TIPS

Youth Wrestling Tips & Strategy

(Simple guidelines for wrestlers heading into the season, a match, or a tournament)

 

General Prep

• Be ready. Train hard, eat well, sleep enough. Get to bed early before competition.

• Learn your moves. Know at least one reliable move from each position (top, bottom, neutral). Practice until they feel automatic.

• Practice with purpose. Train right, not just hard. Repetition builds habits.

• Know the rules. Don’t lose points from avoidable mistakes.

• Keep a cool head. Respect the ref, your opponent, and your coaches—no matter what.

• Outwork everyone. Go beyond what's required—push-ups, sit-ups, mindset work at home.

 

Match Strategy​

• Wrestle to win. Stay offensive. Push the pace.

• Control the match. Force your style. Keep your opponent reacting to you.

• Play to your strengths. Fast? Use speed. Strong? Be physical. Fit? Set a pace they can’t handle.

• Think in combinations. Always be ready with a second move if the first one fails.

• Wrestle to the whistle. Don’t stop until the ref tells you to. Lots of whistles = lots of confusion.

• Stick to what you know. Don’t try new moves in matches you haven’t mastered in practice.

• Show no weakness. Don’t let your opponent see you’re tired or hurt.

​

Neutral (Start of Match)

• Focus on hands and hips—not their face.

• Stay low, hands up, and in a good stance.

• Set up every shot—don’t shoot blindly or from too far away.

• Never cross your feet when moving. Stay balanced.

• After a takedown, look immediately for a turn.

 

Top Position

 

• Move first on the whistle.

• Learn to ride both sides.

• Keep pressure on. Make them carry your weight.

• Stay behind the arms unless you're working a move.

• Break your opponent down, then start working turns right away.

 

Bottom Position

• Move first. Don’t wait.

• Fight for hand control. No hands = no control.

• Keep your head up and stay in a solid base.

• Build a chain of escapes and reversals.

• Watch for the half nelson. React fast—turn your head and peel it off.

• Stay alert and don’t get flattened out.

 

After the Match​​

• Shake hands with respect. Opponent, coach, then your own coach.

• Get feedback. Listen to your coach's advice while it’s fresh.

• Watch your match video and learn from it.

• Win with humility. Lose with sportsmanship.

• Reflect. What went well? What needs work?

 

Nutrition Basics​​

• Don’t skip breakfast. Start your day fueled.

• Before matches: Eat light, mostly carbs (like fruit, toast, or rice).

• Between matches: Drink sports drinks or have small, easy-to-digest snacks.

• After matches or practice: Refuel with carbs + protein within 2 hours.