Conditioning Games For Wrestling

Wrestling is a sport that requires top conditioning. The traditional approach to this conditioning is long hours of practice, training, road work and calisthenics. Some coaches, however, work to make practice more engaging by leading their athletes through a series of games that build a wrestler's physical attributes while staying light and fun.

Rock Wrestling

This game works on leg strength, balance and awareness of things you are touching, but can't see. Begin with two wrestlers standing back to back, with their elbows interlocked. At the "go" signal, the wrestlers each try to lift the other up onto his back without releasing the elbows. A variation of the game starts with both wrestlers sitting down.

Sumo

This game is based on the sumo wrestling of Japan. Both wrestlers begin in the center of the middle 10-foot circle of the wrestling mat. On the "go" signal, both wrestle. Unlike a standard match, the only goal of this contest is to push the opponent outside of the 10-foot circle. Different coaches will have their own rules as to whether the athlete must leave the circle entirely, or just have one body part cross the line. Coaches can also add to the fun by adding traditional sumo elements to the contest, such as bowing and slapping the floor.

King of the Hill

King of the hill builds endurance and competitive spirit, perhaps more than any wrestling activity. The process is simple. Begin with two wrestlers on the mat, working for a one-round match, or until one gets a takedown. The loser leaves the mat, to be replaced by a fresh athlete who takes on the winner. The goal is to stay in for the longest series of consecutive bouts. It's a good idea to divide your team into three or more groups, by weight class, for this game.

Knee Tag

Knee tag works on leg defense, speed and take-down skills. Two wrestlers begin, facing each other as they would for a regular match. On the "go" signal, each wrestler tries to slap the knee or thigh of his opponent as many times as possible in a single round. Since touching the leg is one of the hardest parts of securing a take-down, this drill helps by building the skills and attributes that get you to the leg in the first place.