Freestyle wrestling
Freestyle wrestling is one of the two Olympic wrestling styles. You take your opponent down and try to turn their back to the mat, and unlike in Greco-Roman wrestling you may attack the legs and use your own legs to trip and lift. There are no strikes, no submissions and no jacket: you win by pinning both shoulders to the mat, or on points.
What it is for
Section titled “What it is for”- Strength, endurance and explosive power — wrestling is a very demanding sport.
- Strong legs, back, neck and grip.
- Takedowns and control on the ground, the base of many other combat sports.
- Toughness, discipline and team spirit.
- Agility and body awareness, from tumbling and bridging.
Equipment
Section titled “Equipment”- For training: a T-shirt and shorts, or a fitted training kit, without zips or pockets.
- Wrestling shoes: light, high-topped, with a thin sole. Beginners can usually start in clean indoor trainers if the coach agrees; street shoes never go on the mat.
- In competition: a singlet, red or blue. Ear guards and a mouthguard are optional.
- Mats are at the club.
How training goes
Section titled “How training goes”- Often 90 minutes or longer. A warm-up of running, tumbling and bridges that strengthen the neck — done carefully, under the coach’s eye.
- Stance and motion: moving low, changing levels, and the penetration step that starts most leg attacks.
- Takedowns in pairs — single-leg and double-leg attacks, trips and throws — and their defences.
- Groundwork (par terre): turns that expose your opponent’s back, and holding them there.
- Live wrestling in short, intense rounds, then strength and conditioning — rope climbs, partner carries, sprints — and stretching.
- There are no belts: progress shows in your skill and, if you compete, in your results.
Who it suits best
Section titled “Who it suits best”- Children and teenagers: wrestling builds a strong athletic base for any sport.
- Adults who want hard, honest training and a real test.
- Women and girls: at the Olympics, women’s wrestling is freestyle.
- Anybody heading towards MMA or no-gi Grappling. If you prefer upper-body throws, see Greco-Roman wrestling.
- It is less suited to anybody with neck, back, shoulder or knee problems — bridges, takedowns and scrambles load all of them. Ask a doctor and tell the coach before you start.