Page 145 - Safe Wrestling

Wrestling Plus

Table 10.1 Studies on the Effectiveness of the Wrestling Plus Programme
Author Population Programme Frequency Main outcomes
(year) duration
Bayati et Freestyle 6months 3× per ↓ injury incidence by 58%,
al. (2025) wrestlers (27 weeks) week ↓ training days lost due to
(n = 80) injury by >60%, improved in
neuromuscular mechanisms
and dynamic balance
Bayati et Cadet 12 weeks 3× per ↑ total FMS score, improved
al. (2019) wrestlers week in DS, HS, ILL, PU;
(n = 24) ↓ number of athletes at high
risk (FMS ≤ 14) by 66.7%.
Esmailne- Adolescent 8 weeks 3× per ↑ static balance (p < 0.001),
zhad et al. wrestlers week ↑ dynamic balance (p < 0.05),
(2024) (n = 24) ↓ knee joint proprioception
error (p < 0.001).
Notes DS – Deep Squat, FMS – Functional Movement Screen, HS – Hurdle Step, ILL
– In-Line Lunge, PU – Trunk Stability Push-Up, n – numerus.

A distinctive feature of the Wrestling Plus programme is its integra-
tion of safety, physical preparedness, and athlete engagement. The ex-
ercises are designed to be appropriate for different age groups and levels
of performance, while the inclusion of equipment such as fit balls and
BOSU® balls further increases exercise variability, motivation, and ath-
lete involvement. The programme is intended for both youth and elite
wrestlers and provides coaches with a structured framework for system-
atically incorporating preventive content into daily training preparation.
Based on findings from randomised and experimental studies (Table
10.1), Wrestling Plus is emerging as one of the most important evidence-
informed preventive interventions currently available in wrestling. Ex-
isting evidence indicates that the programme can reduce injury risk,
improve functional movement patterns and balance, and contribute to
long-term athletic development and performance. Its implementation is
therefore recommended both within youth wrestling development pro-
grammes and in the preparation of high-performance wrestlers.
The results of the randomised controlled trial by Bayati et al. (2025),
conducted in freestyle wrestlers, demonstrated that Wrestling Plus, com-
pared with a standard warm-up, reduced injury incidence by 58% and
reduced the number of training days lost due to injury by more than
60%. The greatest reductions in injuries were observed at the knee, an-

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