Freestyle wrestling is a hard game and A successful wrestler needs to master only a couple of leg attack takedowns, and escape or reversal, a ride/breakdown, and one pinning combination. However, in order to master this small number of moves will require drilling regularly all of the possible setups, counters, and finishes. It has been my observation that the world-class wrestlers spend the majority of their time drilling the moves to perfection, and don’t really wrestle ‘live” that much. Of course during their careers they have wrestled “live” so much that most things are second nature to them.

freestyle wrestling

The following are the ten things that I believe are essential to become a champion.

1.Be academically eligible. If you are you aren’t allowed to compete you can’t be a champion no matter how good you are.

2. Be strong enough to not be over-powered by any opponent. It isn’t necessary to be the strongest wrestler, but it helps. You need enough upper body strength to neutralize your strongest opponent’s attempts to over power you.

3. Be in as good or better condition than any of your opponents. Being able to wrestle as hard the last 10 seconds of the match as the first 10 seconds is very important Countless numbers of matches.

4. Have a superior leg attack defense. The highest percentage takedowns are leg attacks i.e. single leg, double leg, high crotch, Ankle pick, inside and outside fireman’s carry. If you can stop all of the takedown attempts of any opponent you can wrestle more aggressively.

5. Have a superior defense on bottom. You cannot get ridden for more than 15 seconds if you want to be a successful college wrestler. A inside leg standup is probably the most common escape used at the college level. You also can’t let your opponent break you down or turn you for a nearfall or pin.

6. Master a leg attack series. A single leg or double leg takedown should be the first takedown you master.

7. Master a breakdown/ride. It is important to be able to control your opponent on the mat. In many cases it will be necessary to win by 1 point. In college riding time frequently determines who wins thematch.

8. Master a pinning combination series. Half nelsons, cradles, chicken wings, etc. You need to know how to set up your opponent so he’ll fall into a pin hold before he realizes it.

9. There will be times when there is less than one minute left in a match and you are trailing by 3 or more points. In these situations a leg takedown isn’t going to win the match for you, it will only make the score closer. You need a 5-point move from the down and neutral position in these situations. This is when it is time to pull something out of your “bag of tricks”. It will be a move that is fundamentally sound, but is not frequently seen by most wrestlers.

10. Last, but certainly not least is mental toughness. In my opinion wrestling is 90 percent mental. The successful wrestlers in college or at the world level are pretty equal in terms of technical skills. Occasionally there will be one superior athlete compared to the others. However, it usually comes down to the wrestler who wants to win the most that determines the outcome of a match. I’ve seen wrestlers who weren’t as good as athletes as other wrestlers, but they found ways to win. A wrestling match is a test of “wills”, if you keep constant pressure on your opponent throughout the entire match eventually almost all of them will give up at some point, because they are exhausted physically and/or mentally.

vhw wrestling club

There is many clubs around who offers good coaching and summer wrestling camp. There is many wrestling club in NY too One the best wrestling club that I’ve known is VhwClub .

Freestyle Wrestling in High School

Freestyle Wrestling is a power game we all know, the sport’s rules and conventions keep it surprisingly safe and injury-free. Understanding the rules and moves of wrestling can help you enjoy watching the sport, and help you make a decision about whether or not to participate — or have your child participate.

Freestyle wrestling

 Basic structure

A wrestling match is usually divided into three rounds. Each round lasts two or three minutes, depending on the conference that sanctions the match. In a three-round match, the first round begins with both wrestlers standing. In subsequent rounds, both athletes might start standing, or with one on top and one on bottom in what is known as “referee’s stance.”

Basic Play

Different accomplishments in a wrestling match score numbers of points. Exactly how many points depends on the style of wrestling. Both wrestlers accumulate points over the course of the match. At the end of the match, a wrestler who is ahead wins by what’s called “decision.” A wrestler who wins by eight to 14 points scores a “superior decision.” If at any time during the match a wrestler holds his opponent on his back for three seconds, the match ends and that wrestler wins by pin or “fall.” A wrestler can also win by “technical fall” by widening the score margin to 15 or more points.


One of the major ways to score in wrestling is the takedown, during which a wrestler takes an opponent from a standing position to the ground and establishes control. In collegiate wrestling, a takedown is worth two points. Similar to the takedown, and also worth two points, is the reversal. To score a reversal, the wrestler who has been taken down reverses position so he is the one on top and in control.


A wrestler who has been taken down can score one point by escaping back up to a standing position. To score an escape, a wrestler must not only be standing, but must have broken any grip his opponent has on him.

Near Fall

If a wrestler is on his back, but not for the full three seconds, his opponent scores points for a near fall. If this is held for long enough — three to five seconds — with his back at 45 degrees or less to the mat, his opponent also scores near fall points. A near fall is worth two or three points, depending on how long the wrestler’s back was near the mat.

Other Points

A referee will award penalty points to the opponent of a wrestler who commits a foul. Stalling and unsportsmanlike conduct are the most common fouls in a wrestling match. In both cases, a wrestler usually receives a warning, followed by a one-point penalty. Further infractions can be worth two points, but just as often result in disqualification.

Vhwclub is one of the best club for freestyle wrestling coaching.

 vhw wrestling club

Want to Strengthen your muscle’s for wrestling ?

Freestyle Wrestling was hard work and that a wrestler needed to have good form in order to maximize economy of motion and leverage. They needed explosive power to be able to quickly lift, hoist or throw an opponent .This is often why wrestlers are so well known for their strength and conditioning amongst other athletes. The key to developing explosive power for take downs requires that one develop the fast twitch muscle fibers in the core and along the posterior chain. Fast twitch Muscle fibers are used for high explosive, short in duration movements such as power lifting and feats of strength. Along with basic high weight low repetition exercises for power lifting; this article has some other practical exercises designed to develop high explosive brutal strength for devastating takedowns


Vougars Honors Wrestling

All wrestlers should include V-ups into their training routine. V-ups work most of your core, but mainly develop your lower abdominals and hip flexors. Find a mat, carpet, or another soft area that you can use to do this exercise:

  • Lie on your back with your arms extended above your head, and your legs extended with your feet together.
  • Raise your legs and torso at the same time, forming the shape of a “v” with your body.
  • Keep your legs and arms straight. Don’t bend your knees or elbows!
  • Keep your buttocks in contact with the ground as you touch your toes.
  • Lower your arms and legs, and return to your original position.


Leg Raises

Vougars Honors Wrestling

Leg raises are also another great exercise for the lower abdominals and hip flexors. This exercise is very similar to the V-up, except you do not use your upper body. Find a comfortable area to exercise and you’re ready to go:

  • Lie on your back with your legs extended and your feet together.
  • Place your hands under your buttocks with your palms facing down.
  • Lift your legs off of the ground until the soles of your feet are facing upwards and your legs are completely vertical.
  • Push your hips slightly upwards, reaching through the soles of your feet.
  • Keep your feet together and do not bend your knees.
  • Slowly lower your legs to their original positions.
  • Repeat 10-50 times to complete one set. Do these in sets of 1-5.



Vougars Honors Wrestling

Your lower back is a critical part of your core, and “supermans” help to target this group of muscles. This exercise helps to strengthen your abdominals, as well as your gluteals and hamstrings. Find a spot on the ground to begin this exercise:

  • Lie on your stomach with your arms extended forward with your palms facing down.
  • Keep your legs extended with your feet together.
  • Slowly raise your legs and arms off of the floor simultaneously, while keeping your pelvis in contact with the ground. Continue raising your legs and arms until you cannot raise them any higher.
  • Try to keep this motion slow and smooth; don’t pull or jerk.
  • At the top of the motion, hold the position for 10-60 seconds for one set. Complete 1-10 sets for this exercise.


Side Crunches

Vougars Honors Wrestling

Side crunches specifically target your obliques, but also help to strengthen other parts of your abdominals and lower back. Find a place on a mat, a carpeted area, a patch of grass, or another soft area to begin:

  • Lie on your back.
  • Bend your knees and turn your hips in one direction. Both of your knees should be together and pointing the same way. If you have turned your hips to the right, the outside of your right leg will be touching the floor.
  • Use your opposite-side hand to reach behind your head. So, if you’ve turned your hips to the right, use your left hand to grab behind your head. Relax your other arm at your side; you won’t be using it.
  • Raise your upper body off the ground and with the arm that’s behind your head, try to touch your elbow to the same-side hip.
  • Return to the original position with your back flat on the ground.
  • Repeat this motion 10-25 times, and then switch sides to complete one set. Complete 1-5 sets, alternating between each side.


These above exercise is really helpful to strengthen your muscle. There is many wrestling clubs and clinics present who provide you training in all these and one them is VHW Wrestling Club

vhw wrestling club

Olympic Wrestling and its basics

Wrestling is a form of grappling type techniques such as clinch fighting, throws and take downs, joint locks, pins and other holds. Wrestling is one of the events that have been included in the schedule of the modern Summer Games since 1896, Athens. Since then, Summer Games wrestling has been included in every Summer Olympic Games except the 1900 Summer Games and has made a permanent place in the Olympics program.

Olympic Wrestling Styles

There are two different type of wrestling included in Olympic program are freestyle and Greco-Roman wrestling. These two styles are very much similar but have different rules and regulation.

Greco-Roman Wrestling:-

olympic wrestling

In Greco-Roman Wrestling, a wrestler may not attack his opponent’s legs, nor use his own legs to trip, lift or execute other moves. The wrestler must wrestle from standing without the top of his head against his opponent’s chest. This is called passivity, and will result in a call of “CONTACT” by the official. The official will say “contact red” or “contact blue” before actually indicating passivity by holding an open palm hand in the air with the offenders color indicated. There is also a slight relaxation in not requiring a high arch by the attacker when a gut wrench is initiated on the mat, plus some modifications on hand attack when escaping.

Freestyle Wrestling:-

olympic wrestling

In freestyle Wrestling, both the arms and legs may be used to execute holds or to defend against attack. If legs are used as part of the attack by an aggressor, no points are scored and the wrestlers are returned to standing. Only one official needs to see the leg usage for the move to be nullified. If legs are used to prevent a move, the attacker receives whatever points are gained, a caution point or points, and choice of position. If a throw from standing is blocked, the attacker receives 2 points plus the position choice. If a move on the mat is prevented, the attacker receives 1 point plus choice. In either case, the offender receives a single caution.

There is many clubs which provide you training for both these techniques and one of the best that I’ve know is VHW (Vougar’s Honors Wrestling). VHW Club offers a summer wrestling camp created to increase student’s wrestling skills.

Vhw club is not only the best ny wrestling club but also its is one the best in the world

vhw wrestling club

What is the best wrestling diet?

A lot of wrestlers will lose weight to get down to a lower weight class. I would like to talk about a proper way to lose weight for freestyle wrestling. If you follow a good wrestling weight loss plan, you are the best wrestler possible and still keep all of your strength.

Many wrestlers are so heavily focused on making weight they will start to cut corners in their diet. While this might make them lose a few pounds and drop a weight class, their body becomes deprived of the nutrients it needs to function. A proper diet requires the balance of carbs, fats and proteins.

freestyle wrestling

Proper Nutrition is Important

Getting the right calories is an important part of a good wrestling diet.  Stay away from calorie dense foods, such as pancakes and french fries.  Instead focus on nutrient dense foods like whole grains, fruits, vegetable and lean turkey.

Wrestlers need to Drink Lots of Water to Lose Weight

You need water to support your metabolism and keep your body health.  I recommend that you drink more water than normal.  This will help you feel full, stay healthy and your body will burn more calories from the extra water.

Focus on the Right Nutrients in Proper Proportions

Good carbohydrates such as pasta, fruits and vegetables provide a healthy source of energy. Avoid simple carbohydrates found in processed sugars as these will only cause a crash after a short energy burst. Carbohydrates should comprise about 55-60% of a wrestler’s diet.

I have focused on consuming super foods.  Super foods are nutrient dense foods that promote a healthy metabolism and have anti-oxidant properties.  Here is a typical list of foods my son and I will eat to lose weight for wrestling.

  • Whole grain pasta and cereals(we avoid bread)
  • 2% cheese sticks
  • Skim Milk(Borland has a great skim milk)
  • Low calorie yogurt
  • Walnuts and almonds(not a lot because they are high in calories)
  • Chicken breast and lean turkey meat

A good diet and eating habits are more than just fats, carbs and proteins. Hydration and vitamins are important as well. Dehydration and vitamin deficiencies can stop a wrestler in his tracks and make all his training and dieting useless. Keep hydrated during workouts and take a vitamin supplement if necessary. Eating a healthy and balanced diet and keeping hydrated provides the solid foundation for a successful wrestling season.

And there are many freestyle wrestling clubs which will provide you complete diet chart and will help you to become a good wrestler.

vhw wrestling club

Learn to be a Smart Wrestler

Freestyle Wrestling is by far the toughest sport on the planet.  You have to constantly push yourself and strive to get better and learn from your mistakes to be successful. Did you know most wrestlers will lose more than they win when they first start wrestling?  Losing is a natural part of wrestling.

summer wrestling camp

Some of the tips that I have sharing here which is essential to become successful wrestler

Always Listen what your Coach said:-

A wise person once told me to listen to people who know more than me.  I have learned this applies to wrestling.  It doesn’t matter if you’re a youth wrestler or an experienced high school wrestler.

summer wrestling camp

If a wrestling coach takes the time help you by offering advice to become a better wrestler, you listen to that coach.  In most cases that coach has probably forgot more about the sport of wrestling than what you know.

Know your strengths:-

Any good wrestler is better at certain aspects of a wrestling match.  For example, a wrestler may be better in the top position than the bottom position.  A wrestler needs to know what a kid is best at and try to put himself in that situation.

Know your Opponents Strengths:-

Likewise, a wrestler should know what his opponent is good at.  Your game plan should be to stop an opponent’s attack by defending his best moves.  For example,  if a wrestler executes the best fireman’s carry you have ever seen, then you avoid tying up with that particular wrestler.

Make Good Decisions on the Mat:-

A good wrestler understands the sport and how to avoid bad decisions.  This means knowing how much time is left in a period, where you are on the mat, whether to attack or defend, etc… This comes with lots of mat time.

A Good Wrestler Learns from Mistakes:-

Wrestling is a sport where most people will lose more than they win. That is why I tell people that wrestling imitates life.  Successful people fail more than they are successful.  The important aspect of wrestling is to never quit. You identify your mistakes and you learn from them.

There is many clubs around who offers good coaching and summer wrestling camp. There is many  wrestling club in NY too One the best wrestling club that I’ve known is VhwClub .

vhw wrestling club

Searching for wrestling Clubs ?

When searching for wrestling camps it’s often good to find a camp that can challenge you and help you improve your weaknesses. While it’s great to continue to perfect your strengths, finding a camp that can help you focus on your weaker areas can help give you the extra training needed to improve your overall wrestling ability.

And that’s the goal of wrestling camps, to find a way to improve on your weaknesses and to perfect your strengths. What are the best wrestling camps in the nation?

It could be a local camp, where expert coaches and trainers come to you. Or you could travel cross country for once-in-a-lifetime training opportunity. No matter what or where, there is a camp that fits your training needs and budget.

freestyle wrestling club

When picking a Freestyle wrestling camp there are a few things to consider and a few things to avoid. The goal of a wrestling camp should be able to provide a new training opportunity that fits your budget, wrestler’s goals and needs. And it should be fun – but it should challenge and push the wrestler. That’s why parents are busy researching the best wrestling camps in the nation and pouring over web sites and brochures trying to find out what is the best wrestling camp to choose.

The one that I have known is Vougar’s Honors Wrestling Club Since 2006, VHW has helped young wrestlers develop the skills they need to take the next step in their wrestling careers.

vhw wrestling club