To find a wrestling gym near you, check out the list of clubs sponsored by Team USA online at: https://www. teamusa. org/usa-wrestling/membership/athletes/find-a-club.

You may be able to find these items at large sporting goods stores or at a wrestling-specific outfitter. If not, you can purchase them through large online retailers. For physical protection, in addition to the headgear and mouth guard, consider investing in an athletic support or a sports bra.

Try to hit the gym at least 3 or 4 times a week for at least 30 minutes each time. If you’re inexperienced, talk to your coach or doctor for a safe workout schedule.

When you’re training for wrestling, plan to do cardio work at least 3 times a week. Start out by exercising for 20 minutes.

On average, an active adult woman needs to consume about 1,900 calories per day, while an active adult man needs about 2,500 calories per day. [4] X Research source Frequently denying your body food when you’re hungry can eventually lead to an eating disorder.

A common alternative to this is the staggered stance. In a staggered stance, one foot is about 8 inches (20 cm) in front of the other and carries the majority of your weight. When in either stance, your elbows should be between your thighs. If your elbows stray outside of the them, your opponent may under hook your elbows.

Maintaining a low center of gravity will make it difficult for an opponent to topple you over.

The sprawl moves your legs out of range from someone shooting on you. This is a great way to defend against an opponent, and opens the best options to counter-attack.

The drop step is a move which allows you to penetrate your opponent’s defenses and move in close to them. At this point, you’ll begin to grapple and attempt to pin them.

If you are not strong enough to topple your opponent in a single move, you can still drive your opponent with your head on his hip. They will eventually lose their balance and fall.

From here you can exert more pressure on the opponent’s raised leg to topple them over backwards. This is a standard takedown move that all wrestlers should master, although it’s more difficult than the double-leg takedown.

To prevent your opponent from standing up, move your body to the side of their and use your weight to pin their legs down.