Wrestling Practice Plans for Ages 13–14
Age-appropriate wrestling practices for 13–14 year olds (U14) — built to keep every kid active and having fun. Live reps, positions, and fun on the mat.
By thirteen and fourteen, kids can train much like older athletes — structured warmups, focused skill work, tactical drills, and competitive game situations. They can handle repetition and correction, and many are genuinely committed. Push the intensity and the details, but keep the environment positive: this age quits fastest when practice becomes a joyless grind.
What a great 13–14 practice looks like
What to work on in wrestling
The athletic base everything starts from — drilled through movement games.
Simple, safe takedowns introduced one at a time with lots of partner reps.
Top, bottom, and escapes so kids learn to compete from every spot.
Short live goes and mat games that build instincts and confidence.
Gear: A mat, headgear as required, and cones for movement games. Not much else needed.
A sample 13–14 wrestling practice plan
Here's a real 75-minute plan Coach Coach generated for a 13–14 wrestling team. Yours is customized to your kids and ready in under 30 seconds.
🏆 Wrestling Practice — Ages 13-14 — 75 min
⏱️ Warmup (10 min)
- Wrestling Tag — Mark a square with cones. Kids play tag inside the square, but to tag someone, they have to touch the opponent's knee or shoulder. This keeps them low and moving like wrestlers. Fast-paced and gets everyone laughing and ready.
🎯 Skill Work (35 min)
- Stance and Motion Drill (10 min) — Pair the kids up. One partner mirrors the other's stance and movements around the mat, focusing on staying low and balanced. Coaching cue: "Stay low, move like a shadow." Success looks like smooth, balanced movement.
- Double Leg Takedown (15 min) — Demonstrate the steps: level change, penetration step, and driving through. Kids work in pairs. Rotate partners every few minutes. Coaching cue: "Head up, back straight, drive through." Success is clean execution with confidence.
- Escape from Bottom Position (10 min) — Show the basic escape techniques: stand-up and sit-out. Kids practice with partners, switching roles frequently. Coaching cue: "Explode up or out, keep moving." Success is consistent effort to escape.
🏃 Game Time (20 min)
- King of the Mat — Divide the mat into two sections. Run mini-matches (1 minute each) with 2-3 pairs per section. Winners stay on, and new challengers rotate in. Modified rules: focus on takedowns only, or quick escapes to keep everyone engaged.
🧊 Wrap Up (10 min)
- Wrestling Trivia Time — Gather the kids and ask fun wrestling-related questions (e.g., "Who can name a famous Olympic wrestler?"). End with high-fives and remind them of one thing they improved on today.
🎒 What to Bring
- 12 cones · 12 wrestling mats (or space on a large mat) · Water bottles
- Setup: Use cones to mark the warmup area and divide the mat for King of the Mat.
📋 Coach's Cheat Sheet
- "Stay low, move like a shadow." — Encourage good stance and movement.
- "Head up, back straight, drive through." — Key for effective takedowns.
- "Explode up or out, keep moving." — Essential for escaping.
- Common mistake: Kids standing too tall during stance work. Remind them to bend their knees and lower their center of gravity.
- Praise loudly: Consistent effort and improvement, especially when kids try new techniques.
✅ Coach Coach Check
- Every kid gets active practice in every drill.
- No long lines or waiting — everyone is engaged.
- Includes a small-sided, game-like drill with King of the Mat.
- Age-appropriate intensity with a mix of fun and fundamentals.
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Build your wrestling planWrestling practice questions
What should a wrestling practice for 13–14 year olds look like?
By thirteen and fourteen, kids can train much like older athletes — structured warmups, focused skill work, tactical drills, and competitive game situations. They can handle repetition and correction, and many are genuinely committed. Push the intensity and the details, but keep the environment positive: this age quits fastest when practice becomes a joyless grind.
How do I coach beginner youth wrestlers?
Teach one position or move at a time with lots of reps, then let them wrestle live in short bursts. Games and drills keep it fun while building real instincts.
Is live wrestling safe for young kids?
Yes, when introduced gradually and supervised. Start with position drills and short, controlled live goes, emphasizing technique and control over winning.
How long should youth wrestling practice be?
45–75 minutes depending on age. Keep instruction short, reps high, and always finish on a positive note.