Page 144 - Safe Wrestling

Marina Dobnik and Rok Vatovec

of neuromuscular activation, stabilisation, and dynamic preparation for
physical exertion, combining safety, effectiveness, and accessibility.
The principal aims of Wrestling Plus are:

• prevention of musculoskeletal injuries;
• strengthening of the trunk, shoulder, and lower-limb musculature;
• improvement of static and dynamic neuromuscular control;
• enhancement of coordination, dynamic balance, and mobility; and
• preparation of the athlete for the specific movement demands char-
acteristic of wrestling.
The programme lasts approximately 20 minutes and consists of 14 ex-
ercises organised into three content blocks:
1. Warm-up block (8 minutes) (Figure 10.1 and Table 10.2). Exercises
aimed at general activation of the musculoskeletal and cardiovas-
cular systems, with emphasis on correct posture, movement coordi-
nation, and progressive physiological preparation (e.g. running and
coordination tasks).
2. Stabilisation-strength and balance block (9 minutes) (Figure 10.2
and Table 10.3). Exercises designed to strengthen the trunk, shoul-
der, and lower-limb musculature, stabilise joints, and improve neu-
romuscular control. Each exercise includes three levels of difficulty,
allowing gradual progression according to technical execution and
task mastery (e.g. lunges and balance tasks).
3. Sport-specific block (3 minutes) (Figure 10.3 and Table 10.4). Dy-
namic exercises specifically adapted to characteristic wrestling move-
ments (e.g. falling to the mat and returning to standing, transitions
into wrestling positions, and explosive pushing and pulling actions).
The exercises are arranged in a fixed sequence and performed as part
of the regular warm-up before training or competition at least twice
weekly. Particular emphasis is placed on partner-based work, in which
athletes use partner resistance and interaction, as well as on gradual pro-
gression through exercise levels. Athletes begin with the simplest varia-
tions and progress to more demanding versions only after demonstrating
appropriate technique and body control.
Coaches play a particularly important role in this process through con-
tinuous supervision, correction of technical errors, and provision of feed-
back, which is especially relevant in sports characterised by frequent
contact-based and high-load movements.

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