Since the early days of wrestling to the modern Olympic Games, wrestlers have been known for having strong, lean bodies with quick, powerful movements. This combination of size and skill allows wrestlers to execute different techniques on their opponents. The physical and metabolic demands of a wrestling match require a significant amount of anaerobic power and strength endurance for optimal success. As a result, wrestlers follow a sport-specific training program to train these skills along with improving speed and quickness.
Step 1
Perform strength training workouts three to five days per week. These workouts help to lay the foundation for other specialty exercises and movements to improve speed and quickness.
Step 2
Practice the techniques for different shots and moves. Learning and refining the specific techniques is essential for improving speed and quickness. As you continue to learn and improve the techniques, you will be able to perform them quicker and more efficiently.
Step 3
Use reaction drills during practice to improve your anticipation and reactive skills. Sample drills include a tennis-ball drop, take-down drill or the wrestlers get-up drill. Perform about three sets of 10 repetitions on each exercise while focusing on quick, explosive movements.
Step 4
Perform plyometric and power drills to improve speed, strength and agility. You can use a variety of training equipment, including medicine balls, kettlebells, barbells and plyometric boxes for the power exercises. Incorporate the power drills into the normal strength and conditioning program two or three days per week.
Step 5
Run through the agility ladder to improve footwork, balance and agility. Focus on having quick feet with short, controlled movements as you push off from the balls of your feet. These drills will directly correlate into improved speed and quickness on the mat.
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