Wrestling coach Andy Brick advises that good wrestling is a combination of three skills: cardiovascular endurance, muscle strength and wrestling technique. Cardio and muscle strength are managed during practice. Pushing yourself beyond the rigors of team practice, however, risks overtraining. Wrestling technique, also developed during regular practice, is something any wrestler can take extra time to improve. Unlike conditioning, practicing technique is not so rigorous that it risks overtraining.
Step 1
Videotape yourself during your next match. This can be sparring with a teammate or a competitive match against somebody from another team. If you can't manage this alone, ask around for help. Many teams already have a parent or friend taping matches.
Step 2
Watch the video with your coach or another mentor. Identify your strengths and weaknesses as they become clear during the match. You may need to watch your match several times, with some parts in slow motion, to complete this step properly.
Step 3
Select one point in your match where improving your technique would have made a significant difference. This could be a move you executed improperly, an escape you failed to make or a basic skill such as takedowns or standing up.
Step 4
Get coaching on that individual technique until you understand how to do it well.
Step 5
Practice that technique with a partner 100 times a day for ten days.
Step 6
Repeat with your next match, choosing another technique and working to improve on that specific point.
Tips and Warnings
- Phil Porter, former coach to the US Olympic Judo Team, advises that 1,000 repetitions of a skill is just the beginning of competence. After your 1,000 repetitions, which should be enough to iron out wrinkles in your technique, be sure to include the technique in your regular practice sessions.
- Although pain is a part of many wrestling techniques, stop training immediately and check with your coach or trainer if the pain is acute or persists even between repetitions. According to Coach Brick, repetitive stress injuries are a risk during practice, especially as the season wears on and your body wears out.
Things You'll Need
- Video camera
- Playback unit (i.e. VCR for tape recorder, computer for digital)
References
- Andy Brick, Wrestling Coach, Hillsboro, OR
- Phil Porter, President and Judo Teacher, United States Martial Arts Association, Sacramento, CA
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