California High School
Wrestling Guide
Wrestling is training for the rest
of your life.
Once you’ve wrestled, everything
else in life comes easy.
California High School
Wrestling Guide
Wrestling is training for the rest
of your life.
Once you’ve wrestled, everything
else in life comes easy.
CALIFORNIA HIGH
SCHOOL WRESTLING TEAM
STUDENT AND PARENT
GUIDE
Essentials to Be Done Before First Practice..................................................................... 1
Season Schedule............................................................................................................ 2
Practice and Sanitation Information ................................................................................ 3
Policy on wrestling while Injured .................................................................................... 4
Policy on First Year Wrestlers Competing on the Varsity ................................................ 5
Weight Classes and Pound Allowances .......................................................................... 6
Method of Determining Varsity and Junior Varsity Teams ............................................... 6
Requirements to Earn a Varsity Letter ............................................................................ 6
Team Participation Fee .................................................................................................. 7
Budget and Fundraisers ................................................................................................. 7
Uniforms ....................................................................................................................... 8
Checklist of Items to Take to Tournaments ..................................................................... 8
Transportation ............................................................................................................... 9
Nutrition Information .................................................................................................... 10
Weight Management Rules ........................................................................................... 13
Safe Weight Loss ........................................................................................................ 14
Weekend Fitness Program ........................................................................................... 16
Overview of Wrestling Rules ........................................................................................ 17
Basic Wrestling Moves ................................................................................................ 19
Phrases Heard during Wrestling Matches ..................................................................... 20
Wrestling Information for Parents and Fans .................................................................. 21
The first official practice will be on Monday, November 5 th, 2007. To be eligible to participate the student-athlete MUST have the following 5 items completed:
1. A physical exam(white sheet) performed by a Medical Doctor (MD). No other primary care assistant may perform the physical
2. An emergency treatment card (blue card) completed.
3. The Athlete’s Pledge/NCS Ejection Policy signed and returned.
4. Weight Management Understanding signed by parent and wrestler (page-13).
5. Athletes Participation Contributions (Fees) paid to “California High School Athletics” in the amount of $350.00.
Except for items 3 and 4 these items are to be taken to the athletic bookkeeper in the administration building. She will then give you a receipt, which is to be brought to the coaches. This is the only documentation for items 1, 2 and 5 that may be accepted in order a wrestler to participate. Please do not bring the completed physicals and/or checks to the Coaching staff they cannot accept them.
6. Proof of Adequate Automobile Insurance if a parent wishes to help with team transportation (page-9) must be provided.
Click here for schedule information or go to http://www.transart.com/grizzly/2007-8 Schedule-20071024B.pdf.
BEFORE PRACTICE: Wrestlers are expected to be ready at practice start
time. This includes: mats rolled out,
taped, and cleaned; clothes changed; wrestling shoes on; head gear present; and
support taping completed.
AFTER PRACTICE: ALL wrestlers will assist in rolling up the mats and also
weighing out. All wrestlers will record
their weight after practice so that we can monitor their weight management (see
our philosophy and rules in the “Weight Management” section of this guide).
Wrestlers should bring a change of clothes, especially in the cooler,
rainy weather to be sure not to catch a cold.
They should take a shower as soon as they get home. Their practice clothes should be cleaned or
changed every day. This includes wiping
down their HEADGEAR with an antiseptic.
With a contact sport such as wrestling, skin conditions can spread from
one person to another quite easily; and their headgear is a major place for the
bacteria to spread. Referees recognize
and specifically check for signs of conditions such as Ringworm, and will not
let an infected wrestler wrestle if they detect it. Again, be sure that your wrestler showers immediately upon
arriving home. Sometimes a skin
condition will require a trip to your doctor for treatment with either an
ointment or pills. In that case, a note
will be required from the doctor specifying that the condition has been treated
and is not infectious. That will be the
only way the wrestler can practice and wrestle in matches. This note must be on the doctor’s letterhead
and specifically delineate where this treated skin condition is.
Practices are open to parents and I encourage you to see what kind of
things your wrestlers are doing. There
are sections in this guide dealing with skills, drills, conditioning,
nutrition, and rest. These are all
essential for getting into wrestling shape and preventing injuries. Wrestling shape implies a certain mental and
physical toughness that requires more than just strength from lifting weights
or endurance from running. We work on
these elements every practice to develop discipline, concentration, intensity,
structure, and self-confidence among other things.
One of the most sensitive and dilemma-causing issues confronting a wrestler is whether to continue wrestling while injured. There is a perception that the coaches will look unfavorably upon you if you are not “macho and heroic” by just bearing the pain. Nothing could be further from the truth.
We fully realize that by trying to wrestle through a major injury, you are not helping yourself heal; in fact, you are probably doing more damage. Plus, if you are not 100%, you are not helping the team either in practice or a match. Of course, everyone experiences soreness, stiffness and bruises from especially hard practices or hits; but it is imperative that you communicate with us if you feel it is something more serious. Coaches have had first aid and CPR training, and recognize most major injuries; but they cannot read your mind if they can’t readily see the injury. You must work with your doctor and parents in those cases to determine the level of activity you can participate. We will respect that, as our goal is to see you 100% healthy.
That applies to those nagging, “minor” injuries also. Sometimes it is better to take a week off and rest the injury or get therapy. Realize, though, that resting the minor injury does not mean staying home, eating cookies, and watching TV. For example, if you have a shoulder injury, in most cases, you can still run and work your lower body. Similarly, if you have an ankle sprain, you should be able to do pushups, sit-ups, and upper body strength training. You will usually always be able to do light stretching to maintain some semblance of flexibility. Injuries are also a difficult time for weight management since you will be burning fewer calories due to a decrease in your workout intensity. Your downtime will require strong willpower and discipline to insure you also decrease your food intake from what you had become accustomed.
So, how do you insure that we will not think you are “dogging it” and looking for an easy way out of a tough practice by faking an injury.
1. A doctor’s note is important so we fully understand your problem and what he expects. If the injury is serious enough, we will also require a note stating when you are healthy enough to start working out again. For minor injuries, clearance from Cal High’s trainer will suffice.
2. Come to every practice well nourished and well rested, ready and focused to work hard.
3. Work hard with enthusiasm, paying attention to whatever phase of practice we are in.
4. Communicate openly and honestly with us. Everyone has “off” days, with concerns for a test, a class, or some other personal problem. Let us know, as we might be able to help.
5. Know your body. Learn to recognize how you respond to any sort of injury; but let us, your parents and doctor know if you are concerned.
In conclusion, the attitude you display on a daily basis will reveal a great deal about you. We will probably already know if you have some motivation other than striving to be your best. Remember, our goal is to have you healthy and performing at 100%. If you are injured, you are neither. We only want you to take great experiences and memories with you when you leave this program, not lifelong physical damage from injuries.
Sometimes during the season there might be a weight class at the varsity level that is not filled. This could be because of injuries or lack of experienced athletes at that particular weight. This is not a problem at tournaments because we can forfeit a weight and still get great competition for the rest of the team. However, at dual meets a forfeit means we give up 6 points to the opposing team, the same as a pin. Eager newcomers are always desirous to fill in, rationalizing that they can do no worse than get pinned.
It is our philosophy that inexperienced wrestlers should be developing their wrestling skills against similar competition at the Frosh/Soph/JV level. They and the team gain nothing from them just filling a slot and getting pinned. Not only do they learn very little from being pinned quickly, but they also might end up with a bruised ego and a greater risk of injury against an experienced opponent. Of course, if a first year wrestler wins the wrestle off against experienced opponents on our team, they will have the varsity slot. However, if there is no opponent at that weight, they will have to prove themselves by placing in a non-varsity tournament first or wrestling well against experienced team members at other weights. In the interests of safety, it will be the coaches who make the final decision if a first year wrestler is ready to wrestle at the varsity level.
Wrestlers compete against other wrestlers based on the following weight classes:
103, 112, 119, 125, 130, 135, 140, 145, 152, 160, 171, 189, 215, 275
If a wrestler weighs in at 120, or even 119.1, he must wrestle 125 or 130 (you can only wrestle up 2 weights). This is where potential problems with weight management may occur (see our philosophy and rules in the “Weight Management” section of this guide). There is a certification weigh-in that occurs in January. After the January official weigh-in, the weight classes are 2 pounds heavier (i.e. 103 goes to 105). The State CIF allows this for growth of the wrestler during the season. Coaches watch the wrestlers carefully to be sure no wrestler is trying to lose too much weight or putting themselves in danger. That is why we require each wrestler to weigh out at the end of each practice and record their weight.
At the beginning of the season, all wrestlers are considered equal. After about the third week of practice and certainly before the first tournament or dual meet, we have a wrestle-off. This is where all of the wrestlers at a certain weight class will have a mini-tournament. The winning wrestler will be on the Varsity team; the second place finisher will be on the Junior Varsity. Challenges are held all season long. We will have a “ladder” system where everyone knows their position and can challenge the person directly above them. If they win the challenge, they take their position. From the end of January on, to take someone’s position, they must win twice in a row. That is because we do not want an established wrestler, who may be concentrating on peaking for League and Section tournaments, to lose his position because of a momentary loss of concentration to a wrestler he has beaten all season.
To earn a varsity block letter, the student athlete must compete in at least half of the tournaments and dual meets the California HS varsity team competes in. For example, if we compete in 8 tournaments and 7 dual meets, the wrestler must compete in any combination of 8 of those. A wrestler may also earn their letter if they qualify for the Section meet (i.e. placing in the top 3 at League). Coaches also have the right to subjectively letter wrestlers based on individual circumstances; i.e. injuries or a returning upper-class wrestler wrestling behind an exceptional wrestler but who was always at practice to push that better wrestler to get even better.
During the first week of practice, an athletic participation fee of $250
is due. Every sport at Cal High
requires such a fee. The amount depends
on detailed budget requirements that vary for each sport. Our budget is around $5,000 and some of the
expenses are for tournament and officiating fees, coaches’ stipend, and
administrative fees. Our booster club
treasurer has the breakdown; and our fundraiser committee considers this
carefully in determining the scope of fundraisers to supplement this. Fundraisers help us keep this fee as low as
possible while also providing funds for additional tournaments, team sweats,
and awards, among other things.
If there is a problem with this fee, let me know ASAP. We can then work with the Athletic Director
to try to get the fee waived for hardship reasons.
The budget will be provided at our Orientation Meeting on 11/15, once our
Boosters’ Committee and Treasurer are established. For first year wrestler parents’, last year’s team participation
fee was $220. The Athletic Department
has the breakdown on what it costs to run each sport. This fee is still less than the fee for Basketball and
Soccer. We would like each wrestler to
purchase 2 Cal Hi Wrestling T-Shirts as a fundraiser. Any additional fundraisers will depend on the Boosters.
Every participating wrestler will be issued a uniform to wear for matches. The sweats we gave out last year were not very durable; so we will probably go back to warm-ups for matches, which may require another fundraiser. Most wrestlers also have additional pairs of sweats, shorts, shirts and athletic socks for practice. Shoes are the responsibility of each wrestler and can cost anywhere from $35 - $100. We have headgear that we will issue. Many wrestlers prefer to buy their own. Typically those cost around $20. Although headgear is required to be worn in all matches, most wrestlers only wear them in practice during live wrestling. I have catalogs to order from with the best prices for quality headgear, shoes, kneepads, etc. A note on athletic supporters: Since most guys now a days seem to prefer long boxers, boxer briefs or jockey shorts are probably the best alternative. That is because nothing is allowed to show outside of your singlet; and these provide some measure of support. The official will not let you wrestle if your boxers are “peaking” out the bottom of your singlet.
The Wrestling Team relies solely on the generosity of team parents and
coaches to transport us to tournaments and away dual meets. Since neither the District nor the School
provides funds for athletic participation transportation, the expense for the
team to hire a bus is prohibitive based on the amount of time and effort we
desire to put in to fundraisers.
That means to get approximately 30 wrestlers (varsity and JV) to away
dual meets requires at least 7 cars!
Fortunately none of our League dual meets are very far away; but
transport does require some of your time.
We usually leave Cal High 2 and a half hours before the start of the JV
matches (Varsity usually starts an hour later, after JV is over). Tournaments require a little more commitment
as most are on Saturdays. We leave
around 5 AM, depending on where the tournament is and get back around 10
PM. We do not have a joint Varsity/JV
tournament scheduled this year, so we usually only need 4 cars.
Parent driving also helps to keep the wrestling team fee down for everyone. Our wrestling booster club helps coordinate
drivers. We realize people work and
have hectic weekend schedules that do not always permit helping out; but,
please, help when you can. It is one of
the greatest things you can do to show support. Besides, you might be surprised as you get to know some of these
young adults, what great people they are!
Plus, we always have a good time socializing when we go out to breakfast
after we weigh in at tournaments.
All parents who drive will provide a copy of their insurance (minimum
$100,000/$300,000) and license verification.
Under NO circumstances will any wrestler, even if they are over 18, be
allowed to drive to any dual meet or tournament.
Due to concerns about weight control some wrestlers choose to skip meals or excessively restrict their daily food intake. Those practices may be detrimental to your health, as well as academic and athletic performance. In order to maintain the high energy levels needed for intense workouts, wrestlers need to eat a healthy, balanced diet on a daily basis. If
Wrestlers make food choices that are high in carbohydrate, low in fat, with moderate amounts of protein, they will be able to eat a healthy, balanced diet without the need to be overly concerned about weight.
Getting sugar from natural sources, such as fruit, is preferable to candy and pop because it will satisfy one's sweet tooth while providing the body with nutrients and fluid at the same time. Getting sugar from “junk food” may provide immediate, short-term energy, but some is converted to fat! A variety of high carbohydrate foods must be eaten every day to ensure one is getting the variety of nutrients necessary for peak performance.
While excessive fat is unneeded and contributes greatly to weight gain or the difficulty in losing weight, fat is needed for many of the body's processes which are essential to athletes. By eliminating excess fat, but not eliminating all foods containing fat, a wrestler can maintain or lose weight while still being healthy.
1.
Avoid rapid weight loss, such as more than 3-5 pounds in a
day.
The adverse effects are known to be:
o Loss of performance (means you will more than likely lose the match)
o Loss of energy stores
o Dehydration
o Decrease in muscle mass
2. Maintain your weight by eating the same quantity of food and beverages every day.
3. Consume the majority of your food during the day and not at night. That means eating breakfast is important to your weight, while a bedtime snack or large dinner late will only mean turning many of those calories directly to fat since you will be not be active during sleep.
4. Drink 2 liters of water throughout the day.
5. Avoid sodas and beverages with caffeine. Milk is important for calcium and vitamin D, but make it 2%, 1%, or low fat. The only thing whole milk provides that these others don’t is unnecessary calories.
6. If you need to lose weight; avoid all fast food restaurants and do more aerobic exercise. Aerobic activity (jogging) for 30 minutes a day will help maintain weight and may even decrease your weight.
7.
Do not sweat in excess to make weight or lose weight before a
weigh-in. This puts the athlete in a weakened, dehydrated state.
REMEMBER: Water weight loss is only
temporary and will be regained as soon as you take your first drink.
8. Consume several small meals through out the day instead of one or two large meals. Eating large meals causes an increase in fat stores since the body may not use
NUTRITION continued…
The following practical ideas for high carbohydrate, low fat, moderate protein foods are provided to assist wrestlers and their parents in choosing appropriate foods. REMEMBER: Moderation is another key. Just because you like something on this list, does not mean you can binge on it!
BREAKFAST
LUNCH IDEAS
DINNER IDEAS
SNACK IDEAS
NUTRITION continued…
HELPFUL FOOD and CALORIE SUGGESTIONS
Meats: The following meats are low in fat and have approximately 120-150 calories, per 3 ounce serving.
Fish , lean roast beef, lean ham
Lean ground beef - (Rinse ground beef to reduce the fat content)
Skinless white chicken, skinless white turkey
Water-packed tuna
When cooking meat, it should be broiled, baked, or grilled to keep the fat content to a minimum. Choosing leaner cuts of meat will help in keeping the fat content low.
Breads: The following breads have approximately 50-100 calories per serving.
1 biscuit, 5 saltine cracker squares, 1 dinner roll
1 slice bread, 1-6" corn tortilla
½ English muffin, 1-4" pancake or waffle
½ hamburger or hot dog bun
Adding butter, mayonnaise, or margarine greatly increases the calorie content. Honey, jam, or low-fat peanut butter are a better choice.
Calorie content of various spreads:
Butter (hard) - 34 calories per teaspoon Margarine - 34 calories per teaspoon
Butter (whipped) - 27 calories per teaspoon Mayonnaise - 33 calories per teaspoon
Catsup - 10 calories per teaspoon Mustard - 4 calories per teaspoon
Honey - 21 calories per teaspoon Peanut butter - 31 calories per teaspoon
Jelly/jam - 17 calories per teaspoon
Fruits and vegetables vary greatly in calories, but they are all low in calories compared to most other foods. They are also fat free, with the exception of avocados, unless they are topped with margarine, butter, or high calorie dressings. They are very high in nutrients.
SUGGESTIONS WHEN EATING OUT:
v Baked potato with low-fat toppings
v Bean or chicken burrito, chili
v Cheese or vegetable pizza
v Chicken sandwich, with low-fat mayonnaise, barbecue sauce, or honey mustard
v Roast beef sandwich
v Side salad with low-fat dressing
v Skim Milk
SUGGESTED FOOD CHOICES FROM CONVENIENCE STORES:
v Animal crackers, low fat chocolate milk
v Fruit, low fat bean burrito
v Fruit bars (i.e. Fig bars), Nutri-Grain bars
v Granola bars ( not chocolate covered), Pretzels
v Juice boxes, String cheese, low fat yogurt, V-8 juice
1. At no time will a Cal High wrestler use plastics to assist in weight loss.
2. At no time will a Cal High wrestler use diet pills to assist in weight loss.
3. Self-induced vomiting will not be tolerated.
4. Saunas and steam rooms are not to be used for excessive weight loss.
5. Not eating is NOT an acceptable form of weight management.
6. In order to achieve maximum performance at every practice, be sure to have balanced, nutritious meals for breakfast and lunch. Do not skip meals on practice days, whatever the reason.
Proper food intake and exercise are the only acceptable forms of weight management.
I understand and agree to abide by the above rules.
_______________________________ ________________________________
Parent Signature Wrestler Signature
In recent years the Athletic Association has published a great deal of information on proper nutrition and weight control. This Update will address current research regarding safe weight loss.
The American College of Sports Medicine (ACSM) recommends that males age 16 and under with less than 7% body fat and males over 16 years of age with less than 5% body fat not be allowed to compete unless they have medical clearance. It is important to note that in males a fat percent of greater than 5% is needed for normal physiological functioning. Autopsies on starvation victims indicate they still had between 2-3% body fat at the time of death. This indicates the body must have body fat to function properly. The ACSM recommends 12%-14% body fat as the minimum safe percent body fat for high school girls.
Medical authorities recommend losing no more than two pounds per week. When this is done through increased exercise and decreased calorie intake, weight loss will be due primarily to fat loss. It may be possible for some athletes to lose a maximum of four pounds in a week without dehydration, but muscle tissue will be lost along with the fat. It is not possible to lose weight faster than this without dehydration occurring. Losing more than 2% of one's body weight (3 pounds for a 150 pound individual) in less than 24-48 hours will result in a decrease in aerobic performance and endurance. Losing more than 5% of one's body weight (7 ½ pounds in a 150 pound individual) in less than three-four days (72-96 hours) will negatively affect power, muscle endurance, aerobic performance, muscle strength especially in the large muscle groups of the legs, and mental concentration. Such weight loss can also decrease the body's ability to cool itself. Losing more than 2% in 24-48 hours or 5% in 72-96 hours does not seem to have any negative effect on performance lasting less than thirty (30) seconds.
Quick weight loss methods used to lose weight at a rate greater than 2% in 24-48 hours or 5% in less than 72-96 hours generally include excessive exercise, excessive food restriction, fasting, and dehydration. These methods primarily reduce the body's water and energy supplies, and cause more muscle loss than fat loss. Rule 4-4-4 of the national high school wrestling rule book states," The use of sweat boxes; whirlpools; rubber, vinyl, and plastic type suits; or other artificial heating devices; diuretics; or other methods for quick weight reduction purposes is prohibited and shall disqualify the individual from competition." That has been a national rule since the 1979-80 season and has been an Iowa High School Athletic Association rule much longer. Methods of quick weight loss are not only detrimental to health and performance, they are also against the rules.
Water is the most important nutrient, therefore, the most dangerous weight loss practices involve restricting fluid intake or otherwise dehydrating the body. It is not possible to adapt one's body to dehydration. The body does not function more efficiently without water by forcing it to go through repeated bouts of dehydration. The greater the degree of dehydration the poorer one's performance and the greater the risk of health and medical problems. Research indicates it is impossible to completely re-hydrate the body in less than 24-48 hours. The longer the body has been dehydrated, the longer the re-hydration process will take. Research also indicates water loss due to diuretics or laxatives take much longer to replace than water loss due to exercise. Also, the use of diuretics and laxatives can cause the body to retain more fluid upon re-hydration, thus causing a greater weight gain. These methods should absolutely be avoided.
SAFE WEIGHT LOSS continued…
For those individuals involved in weight reduction some experts offer the following advice to help minimize complications:
1. DO NOT restrict fluid intake.
2. Reduce bulk-forming foods (such as high-fiber cereals, raw fruits and vegetables) from the diet 1-2 days before weigh-in.
3. Decrease food and fluid intake for the absolute shortest time possible in order to make weight.
4. Immediately after weigh-in, begin re-hydrating the body with a glucose/electrolyte replacement fluid or water.
5. Remember re-hydration takes at least 24-48 hours.
6. Chronic weakness, tiredness, or being light-headed may indicate weight loss, which is too severe.
In Summary, excessive weight loss, especially through dehydration, can be detrimental to a student-athlete's health and performance. Coaches are asked to follow these guidelines when working with student-athletes involved in weight reduction:
1. No student-athlete should engage in methods of quick, rapid weight loss.
2. No student-athlete should be allowed to participate below the minimum percent body fat recommended by the ACSM without first having medical clearance.
3. No coach should encourage student-athletes to restrict fluid intake.
4. Every coach should closely monitor student-athletes losing weight.
5. Every wrestling coach should use body composition testing as a guideline to determining safe, minimal wrestling weight.
Do one of these programs on Saturday and one on Sunday. If you want the challenge, do both each day! Including your warm-up exercises either program should take you less than one hour.
Program one:
1. Do our regular practice stretching routine.
2. Run 4 miles or a minimum of 30 minutes.
3. When you are finished, make sure you stretch your calves and hamstrings again.
Program two:
1. Do our regular stretching routine.
2. Do 3 sets of each of the following exercises. Perform each exercise for 30 seconds then rest for 30 seconds. Then immediately start your second set. After you have completed all 3 sets of that exercise immediately start the next exercise. If you have difficulty or it is too easy doing the exercise for that long experiment with the time interval. The point is to get you working hard with most major muscle groups and get some aerobic benefit too all in a short period of time.
A. Pushups
B. Setups (not just crunches)
C. Dips (if you do not have access to a bar use 3 chairs after checking with a parent. Put one chair in front of you at a legs’ length away. Put the other two on either side of you at shoulders’ width. Put your feet on the seat of the front chair and a hand on the seat of each of your side chairs. Go from arms being straight to bending them so that your butt is near the floor or at least your chest is abeam your hands).
D. Burpies (from a standing position, bend like you are going to touch your toes, put your hands on the ground and drop to a pushup positions with arms extended and back straight, draw your knees up to your chest, return to a pushup position, then back to standing up straight. Keep your head up!)
E. Piggybacks (your partner should be your weight or more. Make a course that let’s you run like we do at practice, probably not near your Mom’s good furniture or favorite figurine.)
F. Fireman (Do this on a step so that you have to step up with one foot then the other, then step down one foot at a time.)
3. Cool down with:
A. Wall sits (three 2 minute sets with 30 seconds rest between each, making sure to “shake it out” after each. As you sit, squeeze each hand hard into a fist repeatedly for 15 seconds, then for a fist thrust out your fingers hard like you are flicking something for 15 seconds. Do not rest your arms on your legs. Repeat the entire time you are sitting. You will feel this not only in your hands but also your forearms.)
B. Neck isometrics (all four ranges of motion)
The object of the sport of wrestling is to put your opponent on his back -- to pin your opponent.
A pin (or fall) is when you put your opponent on his/her back with any part of both shoulders or both shoulder blades of your opponent in contact with the mat for two seconds. When you pin your opponent, the match is over and you are the winner.
If nobody gets pinned, the winner is the wrestler who has scored the most points during the match..
There are five ways to score points in a wrestling match:
1) Takedown - (2 points) You score two points for taking your opponent down to the mat and controlling him/her.
2) Escape - (1 point) you score one point for getting away or getting to a neutral position when your opponent has you down on the mat.
3) Reversal - (2 points) you score two points when your opponent has you down on the mat and you come from underneath and gain control of your opponent.
4) Near Fall (Back Points) - (2 or 3 points) you get near fall points when you almost but not quite get your opponent pinned. A near fall (near pin) is when...
both shoulders are held for two seconds within four inches of the mat, or...
one shoulder touches the mat and the other shoulder is at a 45 degree angle coming down to the mat, or...
the wrestler is held in a high bridge or back on both elbows.
If a near fall lasts for two seconds, you get 2 points. If a near fall lasts for 5 seconds, you get 3 points.
5) Penalty Points - (1 or 2 points) your opponent is awarded points if you commit the following infractions.
· Illegal Holds - There are several holds that the referee will penalize you for without warning. (There are other holds call "potentially dangerous holds" which the referee might make you let go of but will not penalize you for).
· Technical Violations
Going off the mat to avoid wrestling ("fleeing the mat.")
Grabbing clothing, the mat, or the headgear
Incorrect starting position or false start (You get two cautions before points are awarded).
Locked or overlapped hands: If you are down on the mat in control of your opponent, you cannot lock or overlap your hands, fingers or arms around your opponent's body or both legs unless you have your opponent in a near pin, or your opponent stands up and has all his/her weight on two feet.
Leaving the mat during the match without the referee's permission
Figure 4 head scissors from the neutral position.
· Unnecessary roughness
· Unsportsmanlike conduct
· Flagrant Misconduct (ejection, the match is over)
· Stalling (you get one warning before you are penalized and points are awarded).
The first and second time you are penalized, your opponent is awarded one point. The third time you are penalized, your opponent is awarded two points. The fourth time you are penalized, you are disqualified. (Except for illegal starting position or false start - you are cautioned twice, then one point awarded for each infraction, but you will not be disqualified).
These rules apply to the type of wrestling done in the United States in College, High School, Junior High, Middle School, and most youth wrestling. This type of wrestling is often referred to as "folkstyle" wrestling. The rules for "freestyle" and "Greco-roman" wrestling, as is done in the Olympics and internationally, are a little different.
Fall, Forfeit, Default, Disqualification - 6 team points
Technical Fall (getting ahead of your opponent by 15 points ends the match) - 5 team points
Major Decision (winning the match by 8 - 14 points) - 4 team points
Decision (winning the match by fewer than 8 points) - 3 team points
Pinning
Combinations
|
Defense against
pinning combinations
|
|
Half nelson |
Look away and wipe hand |
|
Cross face cradle |
Peal hand and base up |
|
Near side cradle |
Look away and base up |
|
Barbwire |
Peal hand and base up |
|
Arm bar |
Post arm and rotate body away from arm bar |
|
Arm bar with half nelson (base ball optional) |
Do Not get in this move!!!! |
|
|
|
Take downs
|
Take Down Defense
|
|
Double leg takedown |
Sprawl control the head |
|
Inside single |
Sprawl / wizzer |
|
Outside single |
Same |
|
High C |
Same |
|
Duck-under Ankle-pick optional |
Change you level and block duck |
|
|
|
|
Escapes |
Escapes Defense |
|
Switch |
Re-Switch |
|
Stand-up |
Arm crush |
|
Sit outs |
Follow and Arm crush |
|
|
|
|
Break downs |
Break downs Defense |
|
Arm crush |
Escapes |
|
Spiral ride (advanced wrestlers only) |
Escapes |
|
Ankle and tight waist |
Peal hand and escape |
|
|
|
Others
|
|
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Leg ride defense |
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Following are things you will hear coaches shouting during matches. If you do not understand any, ask.
Get your head up Strategy shouting: Short time
Peel it off Free move
Get to your base Let him go
Explode Defer
Watch your stance/watch your level
You’re too high
Don’t reach back
Don’t go to your back
Break him down first
Don’t shoot until you’re within half an arm’s length
Don’t just try to overpower him
Set him up
Get your knee in his butt
Look up
Get on your toes
Arch your back
Wrestle until the whistle blows
Get your points first/get your two
Get your head away from your knee
Look away
Don’t shoot with your head down
Push his head down
Ken Chertow, a former USA Olympic wrestler who now coaches, runs wrestling camps, and has a great website, says: “Wrestling is training for the rest of your life”. Dale Deffner, my college wrestling coach who still coaches and was just inducted into the National Wrestling Hall of Fame, used to say: “Once you’ve wrestled, everything else in life comes easy”. If you come to any of our practices or matches, you will see extremely passionate people that love this sport, win or lose; and they are trying to pass that love on because of what they have gotten out of it.
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Everyone who decides to try wrestling has made a conscious decision to take a huge risk. That risk is the potential to get pinned and openly feel embarrassed in front of their friends and relatives, with no one else to blame their loss on. It is only after experiencing this sport firsthand that each wrestler realizes there is no shame in losing if they have tried their hardest and done their best. Sometimes they can rationalize their loss on a better, stronger, more conditioned, or more experienced opponent; or a dumb mistake. But more often than not, deep down, most wrestlers will admit they could have won if they had worked harder. As in any pursuit in life, it is about prioritizing. As coaches, we will provide the opportunity for each of them to improve and reach their wrestling potential…if they want to work that hard.
Parents and fans must realize that wrestlers do not go out on the mat with the intention to get pinned or lose. If you start with the premise that your wrestler is trying their best, then all you should do is applaud them and be positive. It is sad to see a parent scolding their wrestler after losing a match. Or worse, hear them cussing at them during the match because they cannot get away or perform a certain move or not get pinned. Believe me, they are trying! Unless a wrestler has been wrestling for many years, starting in grade school; wrestles 10 months a year; attends summer wrestling camps; and wrestles the AAU Freestyle and Greco Roman circuits in the off-season, there is only a certain level of success they can realistically expect. Parents must talk with them about what their wrestling priorities are. Coaches can then tell you what it takes to realize those goals.
The bottom line for parents and fans then is: cheer like crazy FROM THE STANDS; let the coaches do the coaching; support the whole team, in addition to your wrestler, whatever the outcome; and provide as stable an environment as possible at home, insuring enough time for study, practice, balanced nutritious meals and rest.
Finally, another word on injuries. Wrestling is a very safe sport. I know you will question that, especially if you are watching your wrestler in their very first match and their opponent appears to be a brute. The most common injury you will see is a bloody nose; next would be knee or shoulder strains. Practices take on extra importance as a way to toughen and condition wrestlers to be prepared for particular moves, which may cause problems. Therefore please help us by trying to keep absences from practices to a minimum, whatever the reason.