Youth Wrestling Development Plan

This plan is a long-term athlete development model for Zionsville Wrestling, adapted from the USA Wrestling Athlete Development Model (ADM). The philosophy is to create a positive, structured, and progressive environment that fosters growth at every stage, from the earliest introduction to the sport through to elite-level competition.

Ages 5-8: Early Years

Philosophy & Focus: This stage is all about building a foundation of physical literacy and a love for the sport. The primary focus is on having fun, learning fundamental movements, and developing basic coordination. Winning is not a priority; long-term learning and enjoyment are.

Coaching Guidelines:

• Conduct 2-3 practices per week, each lasting 45-60 minutes.
• Keep sessions engaging with games, tumbling, and free play.
• Spend more time on free play and movement than on specific technique.
• Teach respect for opponents, coaches, and officials.

Parent & Athlete Guidelines:

• Encourage participation in a variety of sports and activities to build overall athleticism.
• Prioritize a fun and positive environment.
• Ensure the athlete gets 5-12 hours of physical activity per week (including wrestling).
• Avoid focusing on wins and losses, and do not encourage weight loss for competition.

Ages 9-12: Foundational Skills

Philosophy & Focus: Athletes at this stage begin to build on their physical literacy with more wrestling-specific skills. The focus shifts to introducing routine and repetition, while maintaining a positive and engaging environment.

Coaching Guidelines:

• Conduct 4-6 practices per week, each lasting 60-90 minutes.
• Introduce wrestling-specific strategies and complex coordination movements.
• Maintain a balance between group-based and individual drills.
• Aim for 30-60 matches per year for competitive athletes.

Parent & Athlete Guidelines:

• Help your athlete develop self-discipline and goal-setting skills.
• Emphasize the importance of rest and recovery after training and competition.
• Ensure the athlete is eating a balanced diet and is well-hydrated daily.
• Continue to support a multi-sport approach to reduce the risk of burnout.

Ages 13-18: Performance & Specialization

Philosophy & Focus: This is a critical transition period where athletes typically begin to specialize. The training intensity increases, and the focus is on solidifying technique, building core strength, and developing mental toughness.

Coaching Guidelines:

• Conduct 5-10 practices per week, each lasting 90-120 minutes, with scheduled rest days.
• Focus on routines, core strength, and flexibility.
• Introduce the concept of periodization planning to organize training year-round.
• Work to develop solid technique in every position.

Parent & Athlete Guidelines:

• Trust your coaches and the training plan.
• Understand that athletes at this age will typically specialize in one sport.
• Help your athlete learn to accept criticism as constructive feedback.
• Support a healthy diet and well-structured, gradual weight management plan if necessary.