Additional information
Become a better wrestler
Wrestling is a combat sport where two athletes meet, and the goal is to defeat your opponent using various techniques. The sport demands a high level of strength, stability and motor skills.
A STRONG BODY IS MORE RESILIENT AND PERFORMS BETTER
This exercise programme is made in cooperation with The Olympic Training Centre in Norway. (Olympiatoppen). The purpose of the exercises is to develop the physical skills you need to become a better wrestler.
REMEMBER, ENOUGH IS ENOUGH
If you are tired and your technique is slipping up, it is time to conclude your training session. A tired athlete with bad technique and reduced focus risks making technical errors and puts himself and others at risk of injury.
Exercises
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Hip extension with medicine ball lift
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Neck stability
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Figure of 8 arm swing
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Hip extension with rotation
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Kneeling lunge
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Deep sumo squat
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Gluteal stretch
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Single–leg downward facing dog
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Y fall
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The worm
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Hip extension with medicine ball lift
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Kneeling lunge
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Standing rotation
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Gluteal stretch with partner
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Deep sumo squat with rotation
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Handstand push-through
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Upper body rotation
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Kneeling lunge with rotation
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Deep sumo squat with backwards roll
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Moving gluteal stretch
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The ultimate plank
Hip extension with medicine ball lift
Purpose: To enhance hip and pelvic control
Drive hips forward and up while you lift the ball overhead
Avoid uncontrolled over-extension of the lower back
Your hips should point straight ahead
For variation: Start the exercise in the same way, but make a large semi-circle with the ball
3 x 8–16 repetitions
Neck stability
Purpose: To improve neck stability
Keep your weight on top of your head
Roll your head slowly in different directions
2 x 30 seconds
Figure of 8 arm swing
Purpose: To enhance shoulder mobility
Swing arms in figures of 8, keeping hips stable
Relax as much as possible during exercise
3 x 30 seconds
Hip extension with rotation
Purpose: To enhance hip mobility
Place your foot between your hands
Keep your back leg as straight as possible
Lift one arm at a time, rotating your upper body
3 x 6–8 repetitions
Kneeling lunge
Purpose: To improve hip mobility
Place one foot forward, keeping the knee over the heel
Keep your back straight and push your hips forwards
Your hips should be in front of your belly button
Perform the same movement to the side and diagonally backwards, keeping your hips parallel
3 x 8–16 repetitions
Deep sumo squat
Purpose: Improve hip flexibility
Perform a deep squat with your feet wider than your shoulders and turned out
Use your elbows to push your knees backwards, push your chest out
Keep your back straight while you extend your knees
2–3 x 6–8 repetitions
Gluteal stretch
Purpose: To improve hip flexibility
Start in a plank position
Place one foot between just behind the opposite hand, then move your weight backwards
2 x 8 repetitions for 3–4 sec each
Single–leg downward facing dog
Purpose: To enhance control and mobility in deep positions
Start in a plank position
Lower your hips and elevate your chest
Start the movement by lifting one heel towards the roof
As you straighten the leg out, push the opposite heel and your chest towards the floor
3 x 6–8 repetitions
Y fall
Purpose: To improve shoulder stability and thoracic spine mobility
Keep a straight line from your heel to your shoulder
Keep your body straight and fall backwards
Start with elbows in shoulder height and move them gradually upwards
Finish up with extended arms
2 x 10 repetitions
The worm
Purpose: To improve neck control and mobility
Start lying face down with your arms by your side
Lift your hips towards the roof and take your weight on one shoulder
Pull your chin in towards your chest, then roll cross your upper back until your weight is on the opposite shoulder
You movements should be slow and controlled
2 x 30 seconds
Hip extension with medicine ball lift
Purpose: To improve shoulder stability and thoracic spine mobility
Drive hips forward and up while you lift the ball overhead
Avoid uncontrolled over-extension of the lower back
Your hips should point straight ahead
For variation: Start the exercise in the same way, but make a large semi-circle with the ball
3 x 8-16 repetitions
Kneeling lunge
Purpose: To improve hip mobility
Place one foot forward, keeping the knee over the heel
Keep your back straight and push your hips forwards
Your hips should be in front of your belly button
Perform the same movement to the side and diagonally backwards, keeping your hips parallel
3 x 8–16 repetitions
Standing rotation
Purpose: Improve hamstring and spinal flexibility
Keep a straight line through your whole body
Hold your foot with the opposite hand
Rotate your upper body as far as you can
Keep your knee as straight as possible
2 x 8 repetitions, keep for 3–4 sec
Gluteal stretch with partner
Purpose: To improve hip flexibility
Cross one foot behind the other and slowly sit down
Keep your hips parallel throughout the exercise
2 x 8 repetitions for 3–4 sec each
Deep sumo squat with rotation
Purpose: To improve hip and spine flexibility
Start in a deep squat position with your feet wide
Use your elbows to push your knees backwards, push your chest out
Keep your weight on both feet as you rotate your upper body
3 x 8–16 repetitions
Handstand push-through
Purpose: To improve shoulder stability and thoracic spine mobility
Start with your hands shoulder width apart
Maintain a slight backwards arch from shoulder to toe throughout the whole movement
"Drive" your hips and chest forwards
To progress: Place your hands further apart
3 x 3–5 repetitions
Upper body rotation
Purpose: To improve mobility in the spine and hips
Initially, keep hips stable
Variation: Allow your hips to rotate with your body
3 x 8–16 repetitions
Kneeling lunge with rotation
Purpose: To improve hip mobility
Start in a kneeling lunge, then straighten your back foot and push your hips forward
Rotate your hips and trunk towards the back leg
Keep your knee aligned with your foot on the front leg
3 x 8-16 repetitions
Deep sumo squat with backwards roll
Purpose: To improve flexibility and control in deep positions
Start in a sumo squat position, then roll backwards on a mat and stretch your legs out overhead
Generate forward momentum using your abdominal muscles and legs
Jump as far forward as you can as you open your hips wide and land in a sumo squat
2 x 8–10 repetitions
Moving gluteal stretch
Purpose: To improve hip flexibility
Start in a kneeling lunge, then turn sideways and lower your buttocks slowly to the floor
3 x 8–16 repetitions
The ultimate plank
Purpose: To improve shoulder stability and thoracic spine mobility
Lower your hips towards the floor, then straighten out again
Lift one foot high off the ground, then cross it over the midline
Lift your hand on the same side and slowly rotate your body until both feet are on the ground and you are facing upwards
Continue rotating your upper body as far as you can
2–3 x 6–8 repetitions
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Play video
Hip extension with medicine ball lift3 x 8–16 repetitions
Play video
Neck stability2 x 30 seconds
Play video
Figure of 8 arm swing3 x 30 seconds
Play video
Hip extension with rotation3 x 6–8 repetitions
Play video
Kneeling lunge3 x 8–16 repetitions
Play video
Deep sumo squat2–3 x 6–8 repetitions
Play video
Gluteal stretch2 x 8 repetitions for 3–4 sec each
Play video
Single–leg downward facing dog3 x 6–8 repetitions
