The stand-up portions of a wrestling match can be described as a contest to see which wrestler can upset the other's balance -- a fact that indicates how vital balance can be to a wrestler's competitive success. Although most aspects of wrestling practice will build strength, coordination and flexibility that make for good balance, you can also focus on a handful of training aspects that will address staying upright and on your feet.
Step 1
Spend time on the mat. For beginning wrestlers, the softer surface of a wrestling mat can make balance a challenge. The more time you spend on the actual mat, the quicker your body will adapt to balancing on it.
Step 2
Build your core strength through situps, crunches, superman exercises and similar workout techniques. Your core is more responsible for your balance than any other part of your body. The stronger it is, the better it will be at keeping you upright when you're overbalanced or an opponent is trying to take you down.
Step 3
Stand on one leg during down times in practice. While other wrestlers are resting or goofing off, you can work the specific muscles and neural reflexes that will improve your balance. Alternate legs every 30 seconds to a minute. Some tricks you can use to maximize your balance during this drill include tightening your ab muscles, focusing your vision on a stationary object, or touching your nose with your index finger.
Step 4
Drill your footwork for each technique. Every wrestling technique includes a right way and a wrong way to move your feet for maximum power, balance and speed. Many wrestlers lose their balance in competition when their footwork fumbles under an attack from the opposing athlete. If you drill your footwork -- both simple setups and the footwork inherent in your techniques -- you'll find that your feet are always in the best position for keeping your balance.
Step 5
Relax while you're wrestling. Tense bodies are less sensitive and respond more slowly to what's going on. Since sensitivity and fast responses are vital to balance, a relaxed body is a more balanced body. Sparring and competitive experience are the best ways to learn to relax during a match.
Step 6
Practice takedown drills from the defensive side. Takedowns are where balance really matters, since that's where you work to stay upright on one leg while a trained opponent tries to knock you down. Drilling your balance under stress like this specifically addresses nearly all aspects building your balance.
Tips and Warnings
- When in doubt, ask your coach. A competent coach will be able to watch you wrestle and identify specific areas you can work on to improve your balance.
References
- "Coaching Wrestling Successfully"; Dan Gable; 1999
- "The Art of Expressing the Human Body"; Bruce Lee; 1998
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