Page 152 - Safe Wrestling

Marina Dobnik and Rok Vatovec

Table 10.3 Continued from the previous page
11 Level 1 – press-ups: the athlete performs press-
ups while the partner, standing behind, holds
the athlete’s feet off the ground.
Level 2 – supine press-ups: the athlete per-
forms press-ups in a supine position, while the
partner holds the athlete’s feet off the ground.
Level 3 – press-ups on a BOSU ball: the athlete
performs press-ups with the hands on a BOSU
ball, while the partner stands behind and holds
the athlete’s feet off the ground.
Total duration: Each athlete 45 seconds
Notes AI-generated images, based on United World Wrestling (n.d.).

Table 10.4 Wrestling Plus Warm-Up Programme, Part 3 – Wrestling Simulation
Exercise
12 Single-leg extension: athletes stand facing each
other, each balancing on one leg. The lifted legs
touch at the feet. Both athletes then extend the
lifted legs upwards. 30 seconds each leg.
13 Standing wrestling: athletes stand facing each
other and perform simulated wrestling move-
ments such as grips and/or pummelling. 1
minute.
14 Wrestling pushes: one athlete stands behind
the partner and pushes them forwards and
backwards, adding circular movements to sim-
ulate wrestling motion. Each athlete 30 sec-
onds.
Notes AI-generated images, based on United World Wrestling (n.d.).

that systematic replacement of usual warm-up routines with the struc-
tured Wrestling Plus protocol can substantially reduce injury incidence
and the number of training days lost due to injury, while simultaneously
improving the quality of fundamental movement patterns, balance, and
proprioceptive control. The programme is time-efficient, scalable across
different difficulty levels, and well accepted by both coaches and ath-
letes, factors that increase the likelihood of its long-term integration into
the training process.
In the context of wrestling, Wrestling Plus should therefore be regarded
not merely as an additional warm-up routine, but as a structured preven-

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