Wrestling Information for Parents & Fans
During this wrestling season, your son or daughter will learn a great deal about the art of wrestling. He will learn how to maintain his balance while moving forwards, backwards, and sideways. He will learn how to setup, execute, and finish moves. He will also learn techniques and strategies that will help him win matches. Your son will improve his coordination, increase his endurance, and he will become stronger. To be a good wrestler, an athlete must not only be physically tough, he must also be mentally tough. During a match, a wrestler cannot rely on anything or anyone else; it is just him and his opponent, one-on-one. The skills and self-discipline that your son will develop through wrestling will be invaluable to him in the years to come. This information is designed to help parents and fans better understand, appreciate, and enjoy the sport of wrestling.
WEIGHT CLASSIFICATIONS
Weight Classes: High school wrestlers compete in the following weight classes: 103, 112, 119. 125, 130, 135, 140, 145, 152, 160, 171, 189, 215, 275 lbs. Before January 15th, each wrestler is required to establish a certified minimum weight. Without recertifying at a higher weight, a wrestler cannot weight in more than one weight class above his certified weight. A wrestler also cannot recertify at a lower weight during the season. A two-pound growth allowance may be added to each weight class after the date of certification.
Weighing In: Wrestlers weighin 30-60 minutes before a dual meet is scheduled to begin and 1-2 hours before a tournament. When there are consecutive days of team competition, all wrestlers are granted an additional one pound allowance each day. Contestants cannot wrestle more than one weight above their weigh-in weight.
Weight Control: A weight control program should involve the wrestler, his parents, his coach, and his physician. A good weight control program will discourage severe weight reduction and wide variations in weight. Ideally, a medical professional will help the wrestler establish a minimum weight after he's checked the wrestler's body fat and hydration. Body fat should not be lower than 7% for males and 12% for females. The use of artificial weight loss methods (i.e. saunas, plastic sweats, diuretics, etc.) is expressly prohibited by CIF and Sac-Joaquin Section rules and their use by any wrestler will not be tolerated.
THE MATCH
The Wrestler’s Uniform & Grooming Wrestlers must wear a close fitting one piece uniform known as a singlet (with or without tights) and light, heelless shoes that are laced above the ankles. They must also wear protective headgear.
Hair must be above the top of an ordinary shirt collar in the back, and sideburns and hair must be above the bottom of the earlobe. While wrestlers must be clean-shaven, a neatly trimmed mustache is permitted. A shaved head must be no more abrasive than a clean-shaven face or the wrestler must wear a legal hair cover. No jewelry is allowed.
Equipment Wrestling mats have a 10-foot center circle and a 28-foot circular wrestling area. All mats must have 1 – 4 inches of padding.
The Referee The referee has full control of the match and his decisions are final. Referees make decisions based on the rules and guild lines found in the National Federation High School Wrestling Rules Book. The referee supervises weigh-ins, and he starts and ends each period. He awards points, issues warnings, and he declares the winner of each match. While the referee oversees all aspects of the match, his primary concern is for the health and safety of the wrestlers.
During the match, the referee indicates which wrestler has the position of advantage (which wrestler I sin control) by pointing to him. When a wrestler makes a move for which he is to receive points, the referee holds up fingers to indicate how many points the wrestler is to be awarded. (If the wrestler is representing the home team, the referee holds up the hand with the green band on his wrist; if the wrestler is representing the visiting team, he holds up the hand with the red band.) Points are recorded by the official scorer seated at the scorer’s table.
During the match, the referee must make sure that the wrestlers stay in-bounds (in the circle). When a supporting part of both wrestlers is out-of-bounds, the referee stops the wrestling, and the wrestlers return to the center of the mat. There they start in the same positions they were in when they went out-of-bounds.
The Length of the Match High school wrestling matches consist of three consecutive 2-minute time periods. (Junior Varsity matches tournament consolation matches may be less.) If the score is tied at the end of the third period, there is a 1-minute overtime period. If the score is still tied, there’s a 30-second tiebreaker. The official timekeeper keeps the overall time of the match, and he records the accumulated injury time-outs.
Starting the Match Wrestlers begin each match on their feet, facing each other. Usually the home wrestler wears a green band around his ankle and the visiting wrestler wears a red band. The wrestlers shake hands, and when the referee blows his whistle, they begin wrestling.
Wrestling Position Wrestlers begin each period in the top, bottom, or neutral position. The first period begins with both wrestlers in the neutral position. To begin the second period, a coin toss determines which wrestler gets his choice of starting position. (The wrestler who wins the second period coin toss has the option of deferring his choice until the third period.)
Neutral – The neural position is one in which neither wrestler has control. In the neutral position, both wrestlers are on their feet, facing each other. The home wrestler has one foot on the green starting line and the visiting wrestler has one foot on the red starting line. From the neutral position, wrestlers change levels in order to create openings in their opponent’s defenses. Wrestlers in this position also try to initiate attacks and score takedowns by using setups like the collar tie, wrist tie, and arm drag.
Defense (bottom position) – If the wrestler is down, then he is the bottom wrestler, and he is in the defensive position (also know as the position of disadvantage). When a wrestler is in the defensive position, he is on his hands and knees in the center of the circle. Lit is important for a defensive wrestler to control his opponent’s hands, and to go for an escape for a reversal as quickly as possible.
Offensive (top wrestler) – If the wrestler is up, then he is the top wrester, and he is in the offensive position (also know as the position of advantage). In the offensive wrestling position, the wrestler is at the right or left side of his opponent, with at least one knee on the mat. The offensive wrestler’s chin is on or above the spinal column of his opponent’s back, and his arm is placed loosely around his opponent’s body. The offensive wrestler can also position himself on either side or to the rear of his opponent. In this position, the wrestler is able to support all of his weight on both feet, one knee, or both knees. When in this position, the wrestler places his hands on his opponent’s back between the neck and waist.
Scoring Points Throughout the match, wrestlers are awarded points by the referee for the following moves: takedown, escape, reversal, and near fall. The points awarded for these moves accumulate throughout the match. (The referee can also award points to a wrestler when his opponent has used an illegal hold or when his opponent is stalling.)
Takedown (2 points): A takedown occurs when either wrestler, starting from the neutral position, gains control of his opponent on the mat. Takedowns can be accomplished by attacking an opponent’s legs and/or by attacking his upper body. The headlock and the hiplock are examples of upper body attacks. The double leg attack, low single let attack, high crotch attack, and high single attack are all examples of leg attacks. The fireman’s carry is an example of a takedown that combines a leg attack and an upper body attack.
Escape (1 point): When the wrestler in the defensive position moves to a neutral position, he’s awarded one point for an escape. The stand-up, the sitout, and the inside shoulder roll are all examples of escapes. The stand-up is the most commonly used escape.
Reversal (2 points): The wrestler in the defensive position is awarded 2 points for a reversal when he gains control of his opponent. This can take place while the defensive wrestler is on his feet or while he is on the mat. Wrestlers can sometimes turn an escape into a reversal, as they often do with the Granby Rolland the Peterson roll. The switch is probably the most common reversal.
Near fall (2 or 3 points): Points for a near fall are awarded when a wrestler has control of his opponent in the near pinning position. This occurs when the defensive wrestler is into one of the following positions: (1) both of his shoulders are restrained four or fewer inches from the mat, (2) one shoulder is touching the mat and the other is held at a forty-five degree angle to the mat, (3) he is in a high bridge or he’s supported on both elbows. If the near fall criteria are met for two seconds, a 2 point near fall is earned; if the near fall criteria are met for five seconds, a 3 point near fall is earned. (If the defensive wrestler cries out in pain and the match is stopped, and additional near fall point is awarded.)
End of the Match A match ends when one of the following occurs: a fall (pin), a technical fall, time expires. If there is no winner at the end of the three regulation periods, an overtime period is added.
Fall (Pin): A fall (pin) is awarded when a wrestler holds any part of both his opponent’s shoulders (or scapulas) to the mat for two consecutive seconds. Common pinning combinations are (1) far side cradle (the opponent’s head and far knee are clamped together), (2) the near side cradle (the opponent’s head and near knee are clamped together), and (3) the half Nelson (a wrestler gets his arm under his opponent’s arm and up over his neck or head in order to get his opponent turned.)
Technical Fall: A technical fall is awarded when a wrestler has a 15 point advantage over his opponent.
Time Expires: If there has not been a fall or technical fall by the end of the third period, the winner of the match is determined by the number of individual points scored. The wrestler with them most points wins the match by decision.
Overtime: The 1-minute overtime period begins immediately after the regulation match. The wrestlers start in the neutral position and the wrestler who scores first is declared the winner. If no winner is declared by the end of the 1-minute overtime, there is a 30-second tiebreaker. The wrestler who scored the first points in the match has his choice of starting position. As soon as the referee blows the whistle, both wrestlers try to score as quickly as possible. If no score occurs within 30-seconds, the offensive wrestler is declared the winner.
Team Points Once the match is over, the wrestlers return to the 10-foot circle and the referee declares the winner by raising his hand. The winner wrestler’s team is awarded the following points:
Dual Meet:
Decision (wrestler wins by fewer than 8 points) – 3 team points
Major Decision (wrestler wins by more than 8 – 14 points) – 4 team points
Technical Fall – 5 points
Fall (Pin) – 6 points
Tournament (championship bracket
Decision – 2 points (advancement points)
Major Decision – 3 points (2 advancement points and 1 bonus point)
Technical Fall – 3 ˝ points (2 advancement points and 1 ˝ bonus points)
Fall (Pin) – 4 points (2 advancement points and 2 bonus points)
Placement Points – additional points are awarded for placement (1st, 2nd, 3rd, etc.)
Teams also receive points when the opposing team has forfeited, defaulted, or been disqualified. In a dual meet, 6 points are awarded for a forfeit, default, or disqualification. In a tournament, 2 points are awarded for each, and the wrestler advances to the next round.
Default – a wrestler is unable to continue wrestling for any reason
Disqualification – a wrestler is removed from participation for flagrant misconduct, unsportsmanlike conduct, of for an accumulation of penalties.
Forfeit – a wrestler fails to make weight or fails to appear on the mat ready to compete.
Infractions, Penalties, and Injury Time-Outs
Illegal Holds Illegal holds are dangerous and they can cause injury. When a referee sees and illegal hold being used, he awards one point to the offender’s opponent. Illegal holds include, but are not limited to:
Slam – lifting and returning an opponent to the mat with unnecessary force.
Hammerlock – pulling an opponent’s arm too high on his back or pulling his arm away from his back.
Headlock – locking arms or hands around an opponent’s head without encircling an arm.
Full Nelson – locking arms under both arms of an opponent and behind his head.
Intentional Drill – forcing a wrestler who is standing to fall back forcibly to the mat, while having a scissors-hold (legs crossed encircling the body) on him.
Other illegal holds include bending, twisting, or forcing a wrestler’s head, knee, or limb beyond the normal limits of movement, pulling back a thumb or finger, and/or using any hold as punishment.
Some holds are not illegal, but they are potentially dangerous. Potentially dangerous holds occur when a body part is forced to the limit of its normal range of movement. The referee will caution a wrestler against forcing a potentially dangerous hold into an illegal hold; the referee, however, will not stop the wrestling action unless it is necessary to prevent an injury. Potentially dangerous holds include the double wristlock, scissors, toe holds, and the guillotine.
Technical Violations Technical violations include assuming an incorrect starting position, a false start, the grasping of clothing or headgear, interlocking hands, and leaving =the wrestling are without first receiving the referee’s permission to do so. When a wrestler commits a technical violation, he may be given a caution (warning), or he may be penalized one point.
Conduct Infractions When a referee witnesses one of the following conduct infractions he takes the appropriate action:
Unnecessary Roughness – physical acts that exceed normal aggressiveness (e.g., a wrestler uses his forearm or elbow on his opponent’s spine or on the back of his opponent’s head). The offending wrestler may be penalized one point.
Unsportsmanlike Conduct – any unsportsmanlike physical or nonphysical act occurring before, during, or after a match. These acts include failure to comply with the directions of the referee, shoving, swearing, taunting, baiting, throwing headgear, and spitting. The offending wrester is penalized one point.
Flagrant Misconduct – any physical or nonphysical act occurring before, during or after a match that’s considered serous enough to disqualify a contestant. These acts include biting, hitting, head butting, elbowing, and kicking.
Stalling – wrestling unaggressively and/or not making an honest attempt to stay within the 10-foot circle. When a referee recognizes stalling (the wrestler is playing the edge of the mat, avoiding contact, not trying to improve his position, not trying to secure a takedown, etc.), he warns the offender. Further violations are penalized.
Penalties and Warnings are Cumulative Penalty points are awarded to the offender’s opponent. Penalties and warnings (cautions) are cumulative throughout the match, and the overtime period. The wrestler’s opponent is awarded one point for the firs offense, one point for the second offense, and two points for the third offense. On the fourth offense, the offending wrestler is disqualified.
Injury Time-Outs Injury time-outs are cumulative throughout the match and overtime periods. A wrestler is limited to two time-outs totaling a maximum of 1 ˝ minutes. The number of bleeding time-outs is determined by the referee. If the referee feels it’s necessary, he will stop the match. If the bleeding is not controlled within five minutes, the match is terminated and the opponent is awarded the match by default.
Wrestling Terms
Bye: a wrestler advances to the next round without wrestling. A wrestler is given a bye when there are not enough wrestlers in a weight class to fill each line of the tournament bracket.
Decision: a win by the wrestler who has scored the most points. It is a regular decision if the winner’s score exceeds the loser’s score by fewer than 8 points. If the winner’s score exceeds the loser’s score by 8-14 points, it’s a major decision.
Dual Meet: a competition between two schools in which there is a match in each of the 14 weight classes.
Seed: seeded wrestlers are acknowledged as superior wrestlers. Seed are usually selected according to criteria established by the tournament director and/or by a vote of the participating team coaches.
Seven Basic Wrestling Skills: the US Wrestling Federation has divided wrestling skills into the following categories:
1. Posture – having a good body position in stances and during moves and counterattacks.
2. Motion – keeping proper position and balance when defending and attacking
3. Changing Levels – raising and lowering the body to attack and defend
4. Penetration – moving forward to penetrate an opponent’s defenses and to gain a takedown
5. Lifting – lifting an opponent off the mat
6. Back-step – the action (footwork, level changes, etc.) taken to begin back-step throws (headlock, hiplock, etc.)
7. Back-arching – throwing an opponent from his feet to his back.
Stalemate: two contestants are interlocked (in a position that will not result in a pin) and neither wrester is able to improve his position. T he referee starts the wrestlers again in the center of the mat.
Supporting Points: the parts of the wrestler’s body that are supporting most of his weight. Supporting points can be the feet, knees, the side of the thigh, the buttocks, and sometimes the hands.
Tournament: a competition which involves 3 or more schools.
What the Coaches Want You to Know
Del Oro High School’s Athletic Eligibility Criteria The athlete must be a full time student at Del Oro HS. Athletes must be passing a minimum of two blocks and maintain an overall GPA of 2.0 (based on mid-term grades or final term grades.) Athletes may receive no more than two N's (needs improvement) or lower. All athletes will abide by Sierra Foothill League, Sac-Joaquin Section, and CIF Rules (eligibility, residency, participation, etc.)
Conditioning Wrestlers should follow a conditioning program that combines weight training and aerobic exercise (like running) during the off-season. Conditioning is important not only for performance enhancement, but also for injury prevention. Encourage your wrestler to work with his coaches to develop a program that’s appropriate for him. The wrestling team conditions and lifts weights through the summer months and fall semester.
Proper Nutrition Guidelines Wrestling is a strenuous, physically demanding sport. It is important for wrestlers to eat a healthy diet that includes fruits, vegetables, meat and foods high in complex carbohydrates (e.g., pasta, potatoes). It is also extremely important for your son to drink enough fluids, particularly when practicing. The meal the night before a match is especially important for strength and endurance; it should be a nutritious meal high in carbohydrates, with very limited salt. If your son is having difficulty maintaining weight with healthy nutrition, you and your son should talk to the coach.
First Aid for Minor Injuries Injuries are part of every sport. Wrestlers are most likely to get minor cuts, sprains, bumps, and bruises. Clean minor cuts with soap and water, and apply an antiseptic ointment and a Band-Aid. For minor bumps, bruises and sprains, elevate the area and put an ice pack (not heat) on it as soon as possible. Apply the ice pack for 15-20 minutes, wait 45 minutes, and apply ice again. All injuries should be reported to the coach.
Preventing injuries should be of the utmost important to everyone. Athletes can avoid injury by (1) being in good condition when the season starts, (2) having the right equipment, (3) stretching properly before all practices and matches, (4) drinking enough water, (5) getting the proper rest and nutrition, and (6) working closely with the coaches.
Skin Care As a precaution against communicable diseases from skin to skin contact, wresters must shower after each practice or competition with an antibacterial soap. Each wrestler’s competition uniform and practice clothes, including headgear and towels, should be cleaned after each use with an antibacterial soap or cleaner.
The most common skin disorders seen among wrestlers are bacterial infections (impetigo), fungal infections (athlete’s foot, ringworm), and cold sores (herpes simplex one). The coach must be informed of all such disorders, and the wrestler must be seen by a doctor (preferably a dermatologist) for diagnosis and treatment. A doctor’s written verification of treatment and a release to wrestle is required by the referee before allowing a wrester to compete.
To protect wrestlers, the mats should be cleaned before each practice and competition with a disinfectant.
Equipment The wrestling team has issued each wrestler a singlet, warm ups, and headgear. The wrestler is responsible for returning these items to the team at the end of the season or a hold will be placed on his record. Wrestlers are responsible for providing their own wrestling shoes.
There are rules governing the use of special equipment (masks, braces, supports). Equipment that does not permit the normal movement of joints is not permitted; equipment that prevents opponents from applying normal holds is also not permitted. Any equipment which is hard and/or abrasive must be covered and padded.
In recent years, a number of athletes have chosen to use steroids to build muscle and gain strength. The use of steroids, however, can cause liver damage, heart damage, and sterility. Make sure that your son is aware of the dangers of steroids. If your son wants to put on weight and/or muscle, talk to Coach Clint Madden about dietary supplements.
Wrestling in college requires talent and a great deal of dedication. For wrestlers who wish to continue competing after high school there are several options.
Colleges are affiliated with associations that have their own rules, regulations and eligibility equipments. Eligibility guidelines for NCAA, NAIA, and NJCAA are outlined below. For more detailed information, visit their Web sites.
NCAA (85 Division I, 38 Division II, and 99 Division III colleges with wrestling): Division I and II colleges can offer athletic scholarships; Division III colleges (mostly smaller, private colleges) cannot. Before an athlete can play a sport or receive an athletic scholarship at a Division I or II college, he/she must meet the NCAA’s academic requirements. Division III athletes do not need to meet NCAA academic requirements.
Athletes going to Division I and II colleges must have a 2.0 GPA (on a 4.0 scale) in a specified number of core courses. They must also have the required SAT or ACT score. Division II athletes must have a 68 (sum of the 4 scores) on the ACT or an 820 on the SAT. ACT/SAT requirements for Division I eligibility are based on a sliding scale. The higher the core GPA, the lower the test score required. A student with a 2.0 core GPA, for example, will be required to have a much higher ACT/SAT score than a student with a 3.0 core GPA. Division II athletes need a 2.0 GPA in their core courses and a 68 on the ACT or an 820 on the SAT.
Athletes should meet with their counselor to discuss NCAA requirements and to make sure that they’re taking the right courses. In the spring of their junior year, athletes should take the ACT and the SAT. Athletes must also complete the NCAA Clearinghouse Student Release Form. This form should be completed after an athlete’s junior year. www.ncaa.org
NAIA (23 colleges with wrestling): NAIA colleges can award full or partial scholarships. To play a sport or receive an athletic scholarship an athlete must have 2 of the following 3 NAIA requirements: (1) an ACT composite score of 18 or an 860 on the SAT, (2) an overall 2.0 GPA, (3) graduate in the top half of his/her class. www.naia.org
NJCAA (45 junior colleges with wrestling): NJCAA Division I and II colleges can offer scholarships; Division II colleges cannot. There are no academic eligibility requirements for athletes entering junior colleges. www.njcaa.org
The best way to help your athlete is to provide encouragement and to be positive, both at home and in the stands. If there is a problem anytime during the season, have your son talk to his coach. If the problem is not resolved, or if it is of a serious nature, call the coach yourself. Know that you are the most important person in your son’s life and that your son wants you to be proud of him. Be in the stands for all dual meets and tournaments, and cheer loudly
Developing Student Athletes