Grappling Sharpens Mat Skills and Builds a Broader Wrestling IQ

Jamie Cochran

Grappling blends wrestling, jiu-jitsu, catch wrestling, and submission styles. It emphasizes takedowns, ground control, and submissions, allowing a wide range of holds. Wrestlers should cross-train in Grappling to improve scrambles, defense, and positional control while developing creativity and mat awareness.

Training & Technique

Grappling’s Roots

In 2007, UWW added Grappling to its official list of regulated wrestling styles. It wasn’t a random decision. Grappling was created to give structure and recognition to submission-based styles that were growing fast worldwide.

The rules combine elements from:

Submission Grappling (No-Gi and Gi)
Brazilian Jiu-Jitsu
Catch Wrestling
Luta Livre
Freestyle and Greco-Roman Wrestling

At its core, Grappling is designed to reward takedowns, positional control, reversals, and submissions. In many ways, it’s the closest modern sport to Ancient Greek wrestling (pále), which also combined throws and ground control without strikes.

How Grappling Can Make You a Better Wrestler

Here’s why more wrestlers should be adding Grappling to their training.

1. Takedown Variety and Defense

The rules encourage creative setups and different types of takedowns. You also sharpen your defense against opponents with unorthodox entries—not just traditional wrestling shots.

2. Stronger Mat Control

Positions like side mount, back mount, and mount teach control that carries over to riding time, pinning, and scrambling.

3. Scramble Awareness

Ground fighting forces you to feel weight shifts, anticipate counters, and react quickly. That makes you better at wrestling’s chaotic scramble situations.

4. Submission Defense Builds Toughness

Learning to defend against submissions develops calm under pressure and sharpens body awareness. That mental toughness benefits wrestlers in high-pressure matches.

5. Safer Live Reps

With no striking and much of the action staying on the ground, Grappling provides a safer way to get intense, live training reps.

Quick Cheat Sheet: Key Grappling Rules

Uniform: Rashguard and shorts (No-Gi) or Gi with colored belt.
Match Length:
- 5 minutes (Seniors)
- 4 minutes (Youth & Veterans)
How to Win:
- Submission
- Technical superiority (15-point lead)
- Points decision
Scoring Highlights:
- Takedowns and throws score points.
- Ground control positions (mount, back mount, etc.) add more points.
- Escapes and reversals also score.
Overtime:
- 1-minute submission-only round starting from back mount or armbar.

Final Thoughts

Grappling is more than just a crossover sport. It’s a proven training tool that builds the positional understanding, mat sense, and composure that all successful wrestlers need. Whether you’re looking to improve your takedowns, sharpen your scrambles, or develop better ground control, Grappling offers a clear path to growth.

It’s not about switching sports. It’s about expanding your skill set.