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Wrestling 101 |
Wrestling can teach you many things, including:
- Accountability: In wrestling, you're responsible for your performance and can't blame anyone else if you lose.
- Discipline: Wrestling requires discipline, time management, and goal-setting skills.
- Mental toughness: Wrestlers must be able to manage their emotions under stress and fatigue, and push through pain and fear.
- Athleticism: Wrestling improves strength, footwork, and speed.
- Nutrition: Wrestling teaches about nutrition and weight maintenance.
- Positive attitude: Wrestlers learn to keep a positive attitude because of the hard work and sacrifice required to be successful.
- Resilience: Wrestling can help young people develop resilience.
- Calmness: Wrestling can teach children to remain calm and not give up, even in difficult situations.
- Personal responsibility: Wrestlers are responsible for their training, whether they win or lose.
Weight Classes
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Mens weight classifications shall be as follows:
106 lbs. 132 lbs. 157 lbs. 190 lbs. 113 lbs. 138 lbs. 165 lbs. 215 lbs. 120 lbs. 144 lbs. 175 lbs. 285 lbs. 126 lbs. 150 lbs. |
Ladies weight classifications shall be as follows:
100 lbs. 120 lbs. 140 lbs. 170 lbs. 105 lbs. 125 lbs. 145 lbs. 190 lbs. 110 lbs. 130 lbs. 155 lbs. 235 lbs. 115 lbs. 135 lbs. |
Type of Meets
- Dual - A dual is any head to head match between two schools. Conference meets are generally duals (Team)
- Tri/Quad- A tri meet and a quad meet involve three or four teams at the same event. Each team will wrestle two separate matches at a tri or quad. (Team)
- Invitational - A meet with multiple teams - Individual and Team
- Tournaments - are generally all day on weekends. They involve several teams and can be individual competitions or team competitions.
- State Duals - Top Teams
- Regionals - Region 5-AAAAA (5A) (Individual)
- Sectionals - Top 4 for reach Regional qualifies for Sectional (Individual)
- State - Top 8 from each Sectional qualifies for state (Individual)
Wrestling Lingo
Back Points - Points awarded for exposing an opponent's back to the mat; in folkstyle (scholastic) wrestling, the back must be exposed for at least two seconds to earn points. Either 2 points (two to four seconds) or 3 points (five seconds or longer) will be awarded.
Bottom Position (Disadvantage) - One wrestler goes down to their hands and knees, sitting back on their feet. The wrestler in this position is called the bottom person.
Breakdown - The process of breaking an opponent beneath you to his stomach or side. This often makes it easier to turn that person over for a pin.
Control - The dominating position which restricts the opponent's mobility; usually, the wrestler on top is the one with control. In the neutral position, neither wrestler has control until a takedown is achieved.
Dual Meet - A competition between two wrestling teams and consists of wrestling matches in each of the weight classes. Each competitor will wrestle an opponent from the opposing team who is in the same weight class.
Escape - When the bottom wrestler frees themself from the top wrestler's control, coming out of bottom position. 1 point is awarded.
Fall - A fall (or pin) occurs when both scapula (shoulder blades) of either wrestler are held in contact with mat for two continuous seconds. Both scapula must be in bounds.
Five Point Move - In folkstyle wrestling, a move (reversal or takedown) will score five points if the opponent is taken directly to a pinning situation and 3-point near-fall criteria is met.
Freestyle - An international style of wrestling emphasizing dramatic action and takedowns.
Greco-Roman - An international style of wrestling in which leg attacks are forbidden. This places great emphasis on throws.
Headgear - Gear worn to protect the ears during wrestling.
Level Change - Bending at the knees (not the waist) to raise or lower the hips. This is used to position oneself for certain takedowns.
Lift - To take an opponent off the mat entirely (both feet). An efficient lift involves positioning your hips lower than the opponent's and using them to lift by arching into the opponent.
Match - The actual contest between two wrestlers; also known as a "bout."
Meet - An organized competition between two (or more) wrestling teams.
Near Fall Criteria / Near Fall Points - The criteria for earning a near fall is when the offensive wrestler has control of their opponent in a pinning situation, and both shoulders or scapula of the defensive wrestler are held within four inches (or less) of the mat; OR when one scapula is touching the mat and the other scapula is within an angle of 45 degrees (or less) to the mat. The defensive wrestler's shoulders or scapula must be inbounds to earn near fall points.
Near Fall Points - If near-fall criteria are met for two continuous seconds, two points are earned. If near-fall criteria are met for five continuous seconds, then three points are earned. Near-Fall points are also called "back points."
Near-Fall - Having had an opponent's back exposed long enough to earn back points.
Neutral Position - The starting position of a match, with both wrestlers standing facing each other, not in contact.
Optional Start - Instead of taking the usual top position, a wrestler may choose the "optional" starting position; the wrestler places both hands on the bottom wrestler's back and keeps knees off the mat. When this option is chosen, the referee must inform the bottom wrestler so they may adjust their position. Optional start is frequently used when the intention is to allow the bottom wrestler an uncontested escape, but not always.
Penetration - The distance covered when driving into an opponent for a takedown. Good penetration (getting in tight to the opponent) increases your chance of a successful takedown.
Pin - Having both of your opponent's shoulder blades on the mat for a specified length of time. In folkstyle, this is two seconds for high school and below, and one second in college. In both international styles, this is for any instant.
Referee's Position - The Referee's position is a starting position in which one wrestler begins in the defensive position and the opponent begins from the offensive position. The defensive wrestler is located in the center of the circle on their hands and knees. Hands and knees must be behind the starting lines on the mat. The offensive wrestler position is on either side of the opponent with at least one knee on the mat on the side chosen. Offensive wrestler must also place the palm of a hand on the opponent's stomach and the other hand on the opponent's elbow.
Reversal - It is a reversal when the defensive wrestler comes from underneath and gains control of their opponent, either on the mat or in a rear standing position, while inbounds.
Scholastic - A style of wrestling, also known as "folkstyle." Emphasizes control more than the international styles do; this is the style used (only) in U.S. schools and colleges.
Setup - An action designed to distract the opponent or cause a reaction, allowing an easier takedown.
Singlet - A tight, sleeveless, one-piece outfit worn by wrestlers during their matches.
Slamming - Lifting an opponent off the mat and bringing them back down with unnecessary force. This is illegal in folkstyle wrestling.
Stalling - Stalling is when a wrestler does not wrestle aggressively; continuously avoids contact with the opponent; plays the edge of the mat; delays the match; prevents the opponent from returning to inbounds area; is not attempting to secure a takedown. A wrestler will be warned one time and is penalized on each successive stalling infraction.
Stance - Footwork used when in neutral position or when both wrestlers are facing each other, neither in control. A good stance involves feet shoulder-width apart, knees bent, back straight, elbows in, hands out in front, and head up.
Takedown - A takedown occurs when, from a neutral position, a wrestler gains control over the opponent down on the mat and in bounds.
Technical Fall - A technical fall occurs when a wrestler has outscored the opponent by a wide margin, and the match is terminated as if there were a pin. If the wrestler reaches the point differential on a move that places the opponent in a pinning situation, then the offensive wrestler is given the opportunity to pin the opponent. The situation continues until the period ends, a pin occurs, or the pinning situation ends. A "tech fall" is a 15-point differential in junior high, high school, or college wrestling, and usually 12 points in grade school wrestling (OURWAY).
Throw - When a wrestler is lifted off the mat (both feet) by an opponent and brought back down behind the thrower.
Tie-Up - A wrestler grabbing the opponent's upper body, usually in preparation for a move or to gain a measure of control over the opponent's motion. Commonly the arms/wrists and/or back of the neck are grasped.
Top Position (Advantage) - One of the two components of referee's position. After the bottom wrestler has positioned themself, the other wrestler places a knee down to one side of the opponent, and plants the other foot behind the opponent, knee up. The hand on the same side as the down knee grasps the opponent's near elbow, and the other hand reaches around the waist to rest on the navel. At this point, the referee will signal to begin wrestling. The wrestler in top position is called the top person.
Weight Class - Groupings determined by weight. The wrestler must be exactly on or below the specified weight to qualify for the weight class.
Wrestling Moves
Arm Bar - A move used on an opponent who has been broken down to turn them over for a pin. It involves getting the opponent's arm(s) behind their back.
Bridge - Raising your back and hips off the mat using only the head and feet.
Cross-Face - A move where the forearm is pressed against the opponent's face to turn the head and maneuver the opponent.
Double Leg – Takedown technique in which both legs are attacked. Generally this includes a penetration step and a lift, dump, or trip of some sort to take your opponent to the mat and gain control.
Duck-Under - A takedown where you "duck" your head under the opponent's arm to come up behind the opponent. It requires a lift, throw, or trip to take the opponent to the mat and complete the takedown.
Fireman's Carry - A takedown where the wrestler being carried is temporarily brought across the offensive wrestler's shoulders, similar to the manner that firemen carry people out of buildings.
Half-Nelson - The top wrestler laces their arm under the opponent's arm and over the back of the opponent's head. This is an elementary maneuver used to turn over an opponent who has been broken down for a pin.
Headlock - You wrap your arm around your opponent's neck and lock your hands together, ensuring the opponent's arm is also gathered into the hold to prevent accidental choking.
Single Leg - Takedown technique in which one leg is attacked. Generally this includes a penetration step and a lift, dump, or trip of some sort to take your opponent to the mat and gain control.
Sprawl - An elementary counter to a leg shot. The wrestler throws his legs back and hips down, pressuring his hips into the opponent if necessary, making it harder for the opponent to reach or keep a grip on the wrestler's legs.
Stand-up - A technique used by the bottom wrestler to escape from the top wrestler.
Tilt - To turn your opponent so that their back goes from an angle of 45 degrees or more to less than 45. Also, when exposure is achieved.
Whizzer (not "wizard") - An elementary counter when an opponent is attempting to gain a hold on your legs (or has gained a hold). An arm is firmly placed over the arm grasping the leg, and the hips are driven suddenly and roughly toward the opponent, in an attempt to break the grip.
Bottom Position (Disadvantage) - One wrestler goes down to their hands and knees, sitting back on their feet. The wrestler in this position is called the bottom person.
Breakdown - The process of breaking an opponent beneath you to his stomach or side. This often makes it easier to turn that person over for a pin.
Control - The dominating position which restricts the opponent's mobility; usually, the wrestler on top is the one with control. In the neutral position, neither wrestler has control until a takedown is achieved.
Dual Meet - A competition between two wrestling teams and consists of wrestling matches in each of the weight classes. Each competitor will wrestle an opponent from the opposing team who is in the same weight class.
Escape - When the bottom wrestler frees themself from the top wrestler's control, coming out of bottom position. 1 point is awarded.
Fall - A fall (or pin) occurs when both scapula (shoulder blades) of either wrestler are held in contact with mat for two continuous seconds. Both scapula must be in bounds.
Five Point Move - In folkstyle wrestling, a move (reversal or takedown) will score five points if the opponent is taken directly to a pinning situation and 3-point near-fall criteria is met.
Freestyle - An international style of wrestling emphasizing dramatic action and takedowns.
Greco-Roman - An international style of wrestling in which leg attacks are forbidden. This places great emphasis on throws.
Headgear - Gear worn to protect the ears during wrestling.
Level Change - Bending at the knees (not the waist) to raise or lower the hips. This is used to position oneself for certain takedowns.
Lift - To take an opponent off the mat entirely (both feet). An efficient lift involves positioning your hips lower than the opponent's and using them to lift by arching into the opponent.
Match - The actual contest between two wrestlers; also known as a "bout."
Meet - An organized competition between two (or more) wrestling teams.
Near Fall Criteria / Near Fall Points - The criteria for earning a near fall is when the offensive wrestler has control of their opponent in a pinning situation, and both shoulders or scapula of the defensive wrestler are held within four inches (or less) of the mat; OR when one scapula is touching the mat and the other scapula is within an angle of 45 degrees (or less) to the mat. The defensive wrestler's shoulders or scapula must be inbounds to earn near fall points.
Near Fall Points - If near-fall criteria are met for two continuous seconds, two points are earned. If near-fall criteria are met for five continuous seconds, then three points are earned. Near-Fall points are also called "back points."
Near-Fall - Having had an opponent's back exposed long enough to earn back points.
Neutral Position - The starting position of a match, with both wrestlers standing facing each other, not in contact.
Optional Start - Instead of taking the usual top position, a wrestler may choose the "optional" starting position; the wrestler places both hands on the bottom wrestler's back and keeps knees off the mat. When this option is chosen, the referee must inform the bottom wrestler so they may adjust their position. Optional start is frequently used when the intention is to allow the bottom wrestler an uncontested escape, but not always.
Penetration - The distance covered when driving into an opponent for a takedown. Good penetration (getting in tight to the opponent) increases your chance of a successful takedown.
Pin - Having both of your opponent's shoulder blades on the mat for a specified length of time. In folkstyle, this is two seconds for high school and below, and one second in college. In both international styles, this is for any instant.
Referee's Position - The Referee's position is a starting position in which one wrestler begins in the defensive position and the opponent begins from the offensive position. The defensive wrestler is located in the center of the circle on their hands and knees. Hands and knees must be behind the starting lines on the mat. The offensive wrestler position is on either side of the opponent with at least one knee on the mat on the side chosen. Offensive wrestler must also place the palm of a hand on the opponent's stomach and the other hand on the opponent's elbow.
Reversal - It is a reversal when the defensive wrestler comes from underneath and gains control of their opponent, either on the mat or in a rear standing position, while inbounds.
Scholastic - A style of wrestling, also known as "folkstyle." Emphasizes control more than the international styles do; this is the style used (only) in U.S. schools and colleges.
Setup - An action designed to distract the opponent or cause a reaction, allowing an easier takedown.
Singlet - A tight, sleeveless, one-piece outfit worn by wrestlers during their matches.
Slamming - Lifting an opponent off the mat and bringing them back down with unnecessary force. This is illegal in folkstyle wrestling.
Stalling - Stalling is when a wrestler does not wrestle aggressively; continuously avoids contact with the opponent; plays the edge of the mat; delays the match; prevents the opponent from returning to inbounds area; is not attempting to secure a takedown. A wrestler will be warned one time and is penalized on each successive stalling infraction.
Stance - Footwork used when in neutral position or when both wrestlers are facing each other, neither in control. A good stance involves feet shoulder-width apart, knees bent, back straight, elbows in, hands out in front, and head up.
Takedown - A takedown occurs when, from a neutral position, a wrestler gains control over the opponent down on the mat and in bounds.
Technical Fall - A technical fall occurs when a wrestler has outscored the opponent by a wide margin, and the match is terminated as if there were a pin. If the wrestler reaches the point differential on a move that places the opponent in a pinning situation, then the offensive wrestler is given the opportunity to pin the opponent. The situation continues until the period ends, a pin occurs, or the pinning situation ends. A "tech fall" is a 15-point differential in junior high, high school, or college wrestling, and usually 12 points in grade school wrestling (OURWAY).
Throw - When a wrestler is lifted off the mat (both feet) by an opponent and brought back down behind the thrower.
Tie-Up - A wrestler grabbing the opponent's upper body, usually in preparation for a move or to gain a measure of control over the opponent's motion. Commonly the arms/wrists and/or back of the neck are grasped.
Top Position (Advantage) - One of the two components of referee's position. After the bottom wrestler has positioned themself, the other wrestler places a knee down to one side of the opponent, and plants the other foot behind the opponent, knee up. The hand on the same side as the down knee grasps the opponent's near elbow, and the other hand reaches around the waist to rest on the navel. At this point, the referee will signal to begin wrestling. The wrestler in top position is called the top person.
Weight Class - Groupings determined by weight. The wrestler must be exactly on or below the specified weight to qualify for the weight class.
Wrestling Moves
Arm Bar - A move used on an opponent who has been broken down to turn them over for a pin. It involves getting the opponent's arm(s) behind their back.
Bridge - Raising your back and hips off the mat using only the head and feet.
Cross-Face - A move where the forearm is pressed against the opponent's face to turn the head and maneuver the opponent.
Double Leg – Takedown technique in which both legs are attacked. Generally this includes a penetration step and a lift, dump, or trip of some sort to take your opponent to the mat and gain control.
Duck-Under - A takedown where you "duck" your head under the opponent's arm to come up behind the opponent. It requires a lift, throw, or trip to take the opponent to the mat and complete the takedown.
Fireman's Carry - A takedown where the wrestler being carried is temporarily brought across the offensive wrestler's shoulders, similar to the manner that firemen carry people out of buildings.
Half-Nelson - The top wrestler laces their arm under the opponent's arm and over the back of the opponent's head. This is an elementary maneuver used to turn over an opponent who has been broken down for a pin.
Headlock - You wrap your arm around your opponent's neck and lock your hands together, ensuring the opponent's arm is also gathered into the hold to prevent accidental choking.
Single Leg - Takedown technique in which one leg is attacked. Generally this includes a penetration step and a lift, dump, or trip of some sort to take your opponent to the mat and gain control.
Sprawl - An elementary counter to a leg shot. The wrestler throws his legs back and hips down, pressuring his hips into the opponent if necessary, making it harder for the opponent to reach or keep a grip on the wrestler's legs.
Stand-up - A technique used by the bottom wrestler to escape from the top wrestler.
Tilt - To turn your opponent so that their back goes from an angle of 45 degrees or more to less than 45. Also, when exposure is achieved.
Whizzer (not "wizard") - An elementary counter when an opponent is attempting to gain a hold on your legs (or has gained a hold). An arm is firmly placed over the arm grasping the leg, and the hips are driven suddenly and roughly toward the opponent, in an attempt to break the grip.
Wrestling Point Scoring System
Common Points
Before each match, wrestlers are assigned either a green or red color (typically on an ankle bracelet) that corresponds to the green and red wristbands worn by the referee and used to award points during the match.
Takedown = 3 Pts. From the neutral position, when one wrestler takes the other wrestler down to the mat and controls them from the top, a takedown is scored – 3 Pts.
Reversal = 2 Pts. When a wrestler is on the bottom (either in the referee’s position or following a takedown) and reverses the opponent to the top position, a reversal is scored – 2 Pts.
Escape = 1 Pt. When a wrestler is on the bottom (either in the referee’s position or following a takedown) and escapes to the neutral position without reversing the top wrestler, an escape is scored – 1 Pt.
Near Fall (back points/exposure) = 2 Pts. When the bottom wrestler has their back exposed to the mat at an angle of 45 degrees or less for a count of at least 2 seconds, but less than 5 seconds, a 2 Pt. near fall is scored - 3 pts for 3 sec, 4pts for 4 sec, etc
Overtime Scoring ("Sudden Victory") – If a match is tied at the end of regulation, wrestlers will start in the neutral position and the first wrestler to score wins the match.
Penalty Points can be awarded to the opponent of the wrestler in violation of certain rules and conduct.
Takedown = 3 Pts. From the neutral position, when one wrestler takes the other wrestler down to the mat and controls them from the top, a takedown is scored – 3 Pts.
Reversal = 2 Pts. When a wrestler is on the bottom (either in the referee’s position or following a takedown) and reverses the opponent to the top position, a reversal is scored – 2 Pts.
Escape = 1 Pt. When a wrestler is on the bottom (either in the referee’s position or following a takedown) and escapes to the neutral position without reversing the top wrestler, an escape is scored – 1 Pt.
Near Fall (back points/exposure) = 2 Pts. When the bottom wrestler has their back exposed to the mat at an angle of 45 degrees or less for a count of at least 2 seconds, but less than 5 seconds, a 2 Pt. near fall is scored - 3 pts for 3 sec, 4pts for 4 sec, etc
Overtime Scoring ("Sudden Victory") – If a match is tied at the end of regulation, wrestlers will start in the neutral position and the first wrestler to score wins the match.
Penalty Points can be awarded to the opponent of the wrestler in violation of certain rules and conduct.
Common Penalty Points
Stalling (one or both wrestlers not initiating action or one wrestler being totally defensive and backing away from opponent) - Initially a warning, followed by penalty of 1 Pt., with each additional incident incurring penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
False Start/Illegal Start Position (starting before the whistle blows, top or bottom wrestler not aligned in the proper referee's position) – 2 warnings, followed by 1 Pt. penalties for each additional incident – No Disqualification.
Clasping Hands/Locking Hands (top wrestler clasping hands together without having the bottom wrestler in a pinning combination) – Immediate 1 Pt. penalty. Each additional incident is followed by penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
Illegal Holds (full nelson the body, scissor the head, headlock without the opponent's arm, etc.) – Immediate 1 Pt. penalty. Each additional incident is followed by penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
Technical Violations (grasping uniform/headgear, improper equipment (i.e. no headgear), fleeing the mat, unsportsmanlike conduct, unnecessary roughness) – Immediate 1 Pt. penalty. Each additional incident is followed by penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
Cause for Ejection Penalties – Gross misconduct, slamming, or any illegal wrestling moves that can injure an opponent.
False Start/Illegal Start Position (starting before the whistle blows, top or bottom wrestler not aligned in the proper referee's position) – 2 warnings, followed by 1 Pt. penalties for each additional incident – No Disqualification.
Clasping Hands/Locking Hands (top wrestler clasping hands together without having the bottom wrestler in a pinning combination) – Immediate 1 Pt. penalty. Each additional incident is followed by penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
Illegal Holds (full nelson the body, scissor the head, headlock without the opponent's arm, etc.) – Immediate 1 Pt. penalty. Each additional incident is followed by penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
Technical Violations (grasping uniform/headgear, improper equipment (i.e. no headgear), fleeing the mat, unsportsmanlike conduct, unnecessary roughness) – Immediate 1 Pt. penalty. Each additional incident is followed by penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
Cause for Ejection Penalties – Gross misconduct, slamming, or any illegal wrestling moves that can injure an opponent.
Illegal Moves
Full-Nelson - Begin behind an opponent and have both arms under theirs, with your hands behind their neck. This is illegal in folkstyle wrestling.
Slam - A slam is illegal if you lift your opponent off the ground and return your opponent to the mat with excessive force, or without proper control.
Choke - It is illegal to have an arm or leg across your opponent's windpipe. It is not illegal to squeeze the sides of the neck, as might happen with a headlock (for example).
Headlock without the opponent's arm – An arm must be included with any headlock for it to be legal.
Scissors - Locking the legs at the ankle and straightening the legs; illegal around the head, but legal around the body. Locking one foot behind the other knee; illegal around the body, but legal around the head.
Slam - A slam is illegal if you lift your opponent off the ground and return your opponent to the mat with excessive force, or without proper control.
Choke - It is illegal to have an arm or leg across your opponent's windpipe. It is not illegal to squeeze the sides of the neck, as might happen with a headlock (for example).
Headlock without the opponent's arm – An arm must be included with any headlock for it to be legal.
Scissors - Locking the legs at the ankle and straightening the legs; illegal around the head, but legal around the body. Locking one foot behind the other knee; illegal around the body, but legal around the head.
