What to Expect on Day 1 of Wrestling Practice

October 27, 2017
wrestle uniforms

So, you’ve decided to join the wrestling team and you’re anticipating your first practice? You may be wondering what to expect on the first day of wrestling. Well, first, you might be surprised to hear that not a great deal of wrestling takes place on the first practice day, particularly at the school level. Instead, practice begins with serious amounts of exercise.

People who have participated in a wrestling program will tell you that the first day typically involves everything from burpees to sit-ups to pushups. These are all basic exercises but each exercise can last for many minutes and really test your physical and mental endurance. Also, expect to run…a lot! You might be asked to run at least a few miles around the gym or to run until you can’t go on anymore.

There are a few reasons why a wrestling coach or trainer will do this. They will be eager to learn who is the strongest or rather the most determined and who will push themselves for longer. They will also aim to weed out the people who have signed up but are not willing to put in the effort. Wrestling is not about physical power but rather the level of effort you are willing to put into the sport. You’ll find that the coach won’t throw anyone out of the group, but the individual themselves might learn wrestling is not right for them. 

Safety First

After a seriously extensive warm up session where your muscles will already be aching, your coach will go over the safety guidelines. It’s important to understand that wrestling is not dangerous as long as the rules of the sport are followed. As such, your coach will make sure that you know the main guidelines. For example, you will learn that holds are not meant to injure or hurt your opponent. Any move like this that is used will quickly result in you being disqualified from the match. You will be taught the moves that you can use and some basic holds.

In addition to learning the rules of the sport you will also be provided with the proper safety equipment. This will often include headgear, kneepads and mouth guards. Obviously, no punches are allowed in wrestling, but an elbow in the wrong place can be strong enough to knock out a tooth or two. It is recommended for guys to consider an athletic support and girls may be encouraged to wear a sports bra.

What is the best age to start your kids in a youth wrestling program?

Beginner Moves

There are various wrestling moves that can be taught quickly and will be essential if you ever want to win a wrestling match, such as the half-nelson. To do this, you can slip your arm underneath your opponent’s armpit and around their neck. Use your other hand to hold your opponent's wrist, completing the lock. It’s useful if your opponent is already on the ground, and you are attempting to pin them.

However, you might find that on the first practice very little wrestling takes place. Instead, you will learn the moves simply by trying them on opponents who don’t fight back. This is usually the best way to master a move and avoid making a painful mistake. We hope this gives you a better idea of what to expect at your first wrestling practice.

Looking for Wrestling Doublets?

With the recent uniform policy change, there are now many wrestlers and teams who are looking to purchase new doublets.  Cisco has responded to this demand and now offers a top-quality line of customizable wrestling doublets for your team.  

Contact us today for a free quote or visit our wrestling uniforms or wrestling doublets page to learn more.


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