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Middle School Crash Course
A four-day beginner wrestling system built to rapidly introduce new middle school wrestlers to movement, offense, defense, escapes, riding, and live competition.
Program Overview
This system focuses on fast-paced learning, nonstop movement, and high-percentage fundamentals. Every practice is designed to maximize repetitions, confidence, and live wrestling opportunities while keeping beginners engaged and improving quickly.
Day 01
How To Move Like A Wrestler
GoalTeach Stance, Movement & First Takedown
10 MINWarm-Up
- Athletic wrestling movement
- Stance discipline
- Motion
- Level changes
- Penetration steps
- Sprawls
- Bear crawl
- Hip heist
Coaching Focus
Keep the pace nonstop. Constant movement and energy.
12 MINTechnique Block 1
- Stance discipline
- Motion
- Level change
- Penetration step
Focus
- Eyes up
- Elbows in
- Short steps
- Athletic position
12 MINTechnique Block 2
- Head position control
- Wrist control
- Single leg
Teach
- Setup
- Penetration
- Finish
Do NOT overteach finishes yet.
10 MINSituational Drilling
Single Leg Score Drill
Start from:
- Wrist control
- Head position
Partner gives 50% resistance.
10 MINLive Wrestling
Games
- Knee wrestling
- Push-out game
- Single leg king of the hill
6 MINConditioning + Review
- Shot sprawls
- Penetration step races
- Review key points
Day 02
Attack & Defend
GoalTeach Offensive Chain & Defensive System
10 MINWarm-Up
- Stance
- Motion
- Penetration
- Sprawl
- Circle motion
12 MINTechnique Block 1
- Single leg
- High crotch
- Snap & spin / go-behind
Teach Connected Attacks
- Miss single → high crotch
- Opponent pops up → snap
Create FLOW early.
12 MINTechnique Block 2
- Lines of defense
- Feet
- Hands
- Head
- Hips
- Sprawl & spin
- Stuff head
Defensive Identity
This becomes the beginner defensive system.
10 MINSituational Drilling
Shot Defense Drill
- Partner shoots slowly
- Defender sprawls
- Spin behind
Lots of repetitions.
10 MINLive Wrestling
Controlled Goes
Start from:
- Open neutral
- Single leg
- Front headlock
30-second rounds.
6 MINConditioning + Review
- Sprawl sprints
- Snap-down conditioning
- Review chain attacks
Day 03
Bottom Survival
GoalTeach Beginners How To Escape
10 MINWarm-Up
- Stand-ups
- Hip heists
- Quadpods
- Granby-style movement
- Motion drills
12 MINTechnique Block 1
- Base positioning
- Hand control
- Stand-up
Bottom Priorities
- Base
- Hands
- Feet
12 MINTechnique Block 2
- Switch
- Clearing ties from bottom
Coaching Focus
Keep it simple.
10 MINSituational Drilling
Escape Drill
- Build base
- Hand control
- Stand-up
Top wrestler gives realistic pressure.
10 MINLive Wrestling
Bottom Live
Start from referee’s position.
- Bottom gets 30 seconds to escape
6 MINConditioning + Review
- Stand-up repetitions
- Partner carries
- Hip pressure drills
Day 04
Top Control & Mini Match
GoalTeach Beginners How To Control Matches
10 MINWarm-Up
- Motion
- Shots
- Sprawls
- Stand-ups
Coaching Focus
Fast pace and nonstop movement.
12 MINTechnique Block 1
- Riding pressure
- Spiral ride
- Chop breakdown
- Mat returns
Teach
Stay behind the hips.
12 MINTechnique Block 2
- Crossface
- Half nelson
- Ankle ride (basic control only)
Coaching Focus
Do not go super detailed.
10 MINSituational Drilling
Ride & Return Drill
Top wrestler:
- Break down
- Return to mat
- Maintain pressure
Bottom wrestler:
- Try to stand
10 MINLive Wrestling
Mini Matches
- Neutral
- Top / bottom
- Full wrestling
Keep scores. Make it FUN.
Printable Version
Download the full printable coaching guide for easy practice planning, mat-side coaching, and parent or assistant coach distribution.
Download PDF