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?The first period is technique, the second is conditioning, and the third is heart?

~ Coach Moretti

Warm-up (5 minute stretch)

  • 200 *Single Foot Touches w/Jump Rope
  • 20 Counterbalance Squats
  • 20 Scorpians
  • 20 Low Twists
  • 20 Back Arches
  • 20 Push Ups

Work Out

Plyometric Workout:
Lateral Hops Over Cone ? 20 Reps
Forward/Backward Hops Over Cone ? 20 Reps
Single Leg Hops Over Cone ? 20 Reps
Vertical Jumps ? 20 Reps
Jumping Scissor Kicks ? 20 Reps
Shuttle Run with Forward/Backward Sprints ? 5 min
(place cones 5 yards apart ? rest 15 sec between shuttles)

Bounding Run ? 2 Sets of 40 yards
Squat Thrusts ? 3 Sets of 15 Reps
Plyo-Lunges ? 2 Sets of 30 Secs
Jump Kicks ? 30 Secs


Push ? Up Circuit (repeat 2 times):

Push-Ups ? 20 Reps
Hands Elevated Push-Ups ? 20 Reps
Feet Elevated Push-Ups ? 20 Reps
Feet on Stability Ball Push-Ups (a partner can hold your feet if no ball available) ? 20 Reps


Ab Circuit (repeat 2 times):


Bicycle Crunches ? 40 Reps
Ab Crunch on Stability Ball (or ground) ? 30 Reps
Vertical Leg Crunches ? 20 Reps
V-Sit Crunch ? 20 Reps