Page 147 - Safe Wrestling

Wrestling Plus

ity, improves joint stability, and reduces injury risk. Consequently, the
programme is recommended as a regular component of preparation for
youthwrestlers, withthe dual aimofsupporting long-term athletic de-
velopment and preventing injuries in this population.
The following section presents the practical implementation of the
Wrestling Plus programme based on the principles described above.
First Block: Running Exercises, Grips and Bridging (8 minutes)
The complete first block of exercises, together with brief exercise descrip-
tions, is presented in Figure 10.1. Table 10.2 presents the exercises in the
first block of the programme with the prescribed duration.

WRESTLING PLUS
Warm Up Program
2 or more times per week
Part 1: Running, Grips,
and Bridges 8 minutes

1. Shoulder Rotations 3. Pull each other 5. Neck
Jog in place while rotating the The athletes stand facing each The athlete sits on the back of
shoulders forward and backward. other. They grasp their hands and his partner and forces the neck in
attempt to pull each other. different directions, down & up and
side to side.
45 sec total 45 sec each hand 20 sec each movement
2. Grips 4. Shoving Hands Alternately 6. Bridge
The athletes stand facing each The athletes stand facing each The athletes stand facing each
other. They pull their partner’s other. Press against each other other. One athlete drops back to
hands up the down. >ۈ˜} œ˜i iLœÜ yiÝi` >˜` Ì i bridge position with his partner’s
œÌ iÀ iÝÌi˜`i`° support.
45 sec each 1 min total 45 sec each
Figure 10.1 Wrestling Plus Warm-Up Programme, Part 1 – Running Exercises,
Grips and Bridging (adapted from United World Wrestling, n.d.)
Table 10.2 Wrestling Plus Warm Up Programme, Part 1 – Running Exercises, Grips
and Bridging

1 Running on the spot with forward and back-
ward shoulder circles. 45 seconds.

2 Grips: athletes stand facing each other with el-
bows flexed and grasp each other’s hands. The
athlete whose hands are on top pulls the part-
ner’s hands forwards and downwards, and then
upwards. 45 seconds each athlete.
Continued on the following page

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