Here are basic wrestling practice plans for each objective described in my previous post “What’s The Best Comprehensive Practice Plan for Wrestling?“. These follow the structured outline I provided in the post, allowing coaches to insert their own specifics while offering a reference example.

1. Technical Skill Development Practice Plan

Objective: Refine fundamental techniques with a focus on mechanics, positioning, and execution under pressure.

Practice Plan Structure

1. Warm-Up (15 min)
   • Light jogging, dynamic stretching, and mobility drills
   • Stance and motion work (shadow wrestling)
2. Skill Development (20 min)
   • Example Focus: Single-leg takedown fundamentals
   • Breakdown of technique, emphasizing footwork, level change, and finish
   • Partner drilling at 50% intensity
3. Drills and Activities (25 min)
   • Example Drill: Takedown repetition drill
     • Wrestlers complete 10 successful single-leg finishes before switching roles
     • Emphasis on chain wrestling into a breakdown and ride
4. Conditioning (15 min)
   • Short bursts of high-intensity movement (mat sprints, sprawls, and explosive push-ups)
5. Live Wrestling (15 min)
   • Example: Start from neutral and wrestle until a clean takedown is secured
   • Reset and rotate partners every 30-60 seconds
6. Cool-Down (10 min)
   • Static stretching and deep breathing exercises
7. Review and Feedback (10 min)
   • Discussion on technique execution and improvements for next session

2. Situational & Tactical Training Practice Plan

Objective: Improve decision-making and execution in live match scenarios.

Practice Plan Structure

1. Warm-Up (15 min)
   • Jogging, dynamic stretching, and hand-fighting drills
   • Stance and motion with reaction drills
2. Skill Development (15 min)
   • Example Focus: Scoring in the last 30 seconds of a match
   • Discuss tactics (shot selection, aggressive setups, awareness of time and score)
3. Drills and Activities (30 min)
   • Example Drill: Short-time scoring scenarios
     • Wrestler A down by 1 point, 30 seconds left—must score
     • Wrestler B defends, looking to maintain or extend the lead
     • Rotate partners after each round
4. Conditioning (15 min)
   • Example: Sprint-and-score drill
     • Wrestlers sprint to center, immediately shoot and finish a takedown
     • Repeat for five rounds
5. Live Wrestling (15 min)
   • Short bursts of live wrestling in different match situations (ex: bottom with 10 seconds left)
6. Cool-Down (10 min)
   • Slow-paced drilling and stretching
7. Review and Feedback (10 min)
   • Discuss key takeaways from situational drills and adjustments for next time

3. Conditioning & Strength Practice Plan

Objective: Build endurance, explosiveness, and wrestling-specific toughness.

Practice Plan Structure

1. Warm-Up (15 min)
   • Jump rope, dynamic stretching, movement drills
   • Low-intensity shadow wrestling
2. Skill Development (10 min)
   • Example Focus: Conditioning through movement efficiency
   • Wrestlers practice high-paced hand fighting while maintaining good position
3. Drills and Activities (30 min)
   • Example Drills:
     • Mat sprints (30 sec on, 30 sec off)
     • Partner resistance takedowns (double-leg with partner adding pressure)
     • Grip-strength circuit (pull-ups, rope climbs, towel hangs)
4. Conditioning (20 min)
   • Example: High-intensity circuit training
     • 3 rounds of 1-minute stations (tire flips, sprawls, sled drags)
5. Live Wrestling (15 min)
   • Example: Short, intense live-goes (30-60 sec) with minimal rest
6. Cool-Down (10 min)
   • Stretching and foam rolling
7. Review and Feedback (10 min)
   • Talk about mental and physical toughness in high-intensity scenarios

4. Recovery & Mobility Practice Plan

Objective: Prioritize movement quality, flexibility, and injury prevention.

Practice Plan Structure

1. Warm-Up (10 min)
   • Low-intensity movement (jump rope, jogging)
   • Joint mobility exercises (hip circles, arm rotations)
2. Skill Development (15 min)
   • Example Focus: Movement flow and body awareness
   • Wrestlers practice light, continuous drilling with no resistance
3. Drills and Activities (25 min)
   • Example Drills:
     • Partner-assisted stretching
     • Controlled sparring with limited resistance to reinforce technique efficiency
4. Conditioning (15 min, Low-Intensity)
   • Example: Yoga-based stretching session
   • Focus on deep lunges, hamstring stretches, and spinal mobility
5. Live Wrestling (Optional, 10 min)
   • Example: 50% intensity flow wrestling to work on transitions smoothly
6. Cool-Down (10 min)
   • Deep breathing and relaxation techniques
7. Review and Feedback (10 min)
   • Reflection on recovery techniques and body maintenance strategies

5. Mental Toughness & Focus Practice Plan

Objective: Strengthen mental resilience, focus, and composure under pressure.

Practice Plan Structure

1. Warm-Up (10 min)
   • Shadow wrestling with emphasis on controlled breathing
   • Slow-paced stance and motion drills
2. Skill Development (15 min)
   • Example Focus: Staying composed in difficult situations
   • Coach discusses handling nerves, stress, and adversity
3. Drills and Activities (25 min)
   • Example Drills:
     • Partner hand-fighting with increasing pressure over 5-minute rounds
     • Simulated overtime scenarios with fatigue built in
4. Conditioning (15 min, High-Pressure)
   • Example: Sprint-and-wrestle drill
     • 30 seconds of sprinting, followed by a 30-second live takedown battle
5. Live Wrestling (15 min)
   • Example: “Pressure Match”
     • Each wrestler starts in a bad position and must mentally fight through it
6. Cool-Down (10 min)
   • Guided visualization (mentally walking through a match)
7. Review and Feedback (10 min)
   • Discuss mindset takeaways and individual mental strategies

These plans are structured yet flexible, allowing you coaches to modify based on your team’s needs. What’s your thoughts?