I help coach my 9 yr olds wrestling club, and have been fighting injuries pretty much this whole season. I pulled a hip flexor muscle drilling takedowns with a 160lb 14 yr old, and pulled quads another month. The hip flexor is healing slow, but is healing since I have decreased physical involvement at practice.
Here's my question- I am not in bad shape, I think I need to focus on more on warming up , strengthening my core, and increasing flexibility. Can anyone advise me as to how I might do that best before next season. I am 35 yrs old, about 160, and 5' 5".
I don't want to bulk up. I am looking for a good full body strengthening workout that will help on the mat for next season and prevent injury.