Preseason and In-Season Practice Format

By: Bill Welker

Originally Published in: The Wrestling Drill Book

The following format demonstrates the similarities and differences between preseason and in-season practices. Keep in mind, preseason practice emphasis should be on conditioning and review of wrestling moves and development of new moves; in-season practice consists of longer wrestling workout sessions as well as move instruction based on scouting reports regarding upcoming opponents. In both cases, daily practices should never last more than two hours. After that point, scholastic wrestlers tend to lose their ability to concentrate.

Conditioning warm-up exercises (10 to 15 minutes). These exercises should stress total-body flexibility, strength, and endurance. Such train-ing will help prevent injuries. The same warm-up should be used for both preseason and in-season practices.
Wrestling drill work (10 to 15 minutes). Passive to active drills involving skills and moves from all facets of wrestling are the priority during this phase of practice. Use this approach in both preseason and in-season practice.
Step-by-step analysis of wrestling moves (10 to 15 minutes). In this phase, thoroughly demonstrate moves; then let the wrestlers practice the maneuvers' essential parts step by step. Use this technique often in preseason practices but only when necessary during in-season practices.
Wrestling workout sessions (30 to 60 minutes). The wrestling workout sessions should be much more intense during in-season practices when wrestler conditioning is at its peak. Preseason workouts should last about 30 minutes; in-season wrestling workout sessions should last for nearly an hour. During this time, divide the wrestlers into groups. While one group is wrestling, the other group is running and weight training. Thus, no one is standing around while others are wrestling. (If your wrestlers do lift weights, it should be every other day.)
During the wrestling workout sessions, you should frequently stop wrestlers in the middle of action with two purposes in mind. First, show the wrestlers how they are inadequately executing moves. Second, if necessary, demonstrate another move that would be more suitable for the same situation. Keep in mind, the wrestling workout sessions are the most important phase of in-season practices.
Conditioning finish exercises (10 to 15 minutes). These end-of-practice exercises should be snappy, with emphasis on strength and endurance skills. This phase would be identical for both preseason and in-season practices.

Never forget that as a coach, you are also a teacher. You should always entertain any questions from your wrestlers regarding practice drills and moves. If a wrestler does not understand the significance of what he is doing, successful accomplishment of a maneuver will rarely be the result. The following are several teaching tips to ensure your practices are meaningful and produce winning results.