The Ultimate Guide to Freestyle Wrestling: Everything You Need to Know

The Ultimate Guide to Freestyle Wrestling: Everything You Need to Know

Freestyle wrestling is a dynamic and exciting sport that requires a unique combination of strength, agility, and technique. Whether you are a beginner looking to learn the basics or an experienced wrestler looking to refine your skills, this ultimate guide has got you covered. In this comprehensive article, we will explore the rules, techniques, and strategies of freestyle wrestling, providing you with everything you need to know to excel in this competitive sport. From understanding the scoring system to mastering takedowns and escapes, this guide will serve as your go-to resource for all things freestyle wrestling. So, let’s dive in and discover the exhilarating world of freestyle wrestling together!

History of Freestyle Wrestling

Origins of Freestyle Wrestling

Freestyle wrestling has a rich history that dates back centuries. It is believed to have originated in ancient Greece and was an integral part of the Olympic Games. In fact, wrestling was one of the original Olympic sports when the Games were first held in Olympia in 776 BC.

The Greeks considered wrestling to be a prestigious sport and an important part of their culture. It was not only a physical competition but also a way to display strength, skill, and honor. Wrestling matches were highly regarded and attracted large crowds.

Development of Freestyle Wrestling Rules

Over time, the rules and techniques of freestyle wrestling evolved. The sport gained popularity in various parts of the world, including Europe, Asia, and the Americas. As it spread, different regions developed their own styles and variations of the sport.

In the late 19th century, the international governing body for wrestling, known as the International Federation of Associated Wrestling Styles (FILA), was established. FILA played a crucial role in standardizing the rules and promoting the sport worldwide.

The development of freestyle wrestling rules was a gradual process. Initially, matches were contested on mats with no time limits. However, as the sport became more structured, rules were introduced to ensure fair and competitive matches.

Today, freestyle wrestling is governed by specific rules and regulations set by FILA, which is now known as United World Wrestling (UWW). These rules dictate how matches are scored, the duration of matches, weight classes, and various techniques that can be used.

In conclusion, the history of freestyle wrestling is rooted in ancient Greece and has evolved over time to become a widely recognized sport worldwide. Its origins and the development of rules have shaped the sport into the dynamic and competitive discipline that it is today.

Basic Techniques in Freestyle Wrestling

Stance and Footwork

In freestyle wrestling, having a proper stance and footwork is essential to maintain balance and react quickly to your opponent’s moves. The stance involves positioning your feet shoulder-width apart, with one foot slightly in front of the other. This allows for better stability and mobility during the match.

Your weight should be evenly distributed between both legs, and your knees should be slightly bent to provide a solid base. Keep your back straight and maintain good posture throughout the match. This stance will enable you to move swiftly and maintain control of the match.

Takedowns and Throws

Takedowns and throws are the primary techniques used to score points in freestyle wrestling. These techniques involve using leverage, speed, and technique to take down your opponent to the mat. Here are some common takedowns and throws used in freestyle wrestling:

  1. Single Leg Takedown: This technique involves grabbing one of your opponent’s legs and driving forward to bring them down to the mat while maintaining control.

  2. Double Leg Takedown: Similar to the single leg takedown, but instead, you grab both of your opponent’s legs and drive forward to take them down.

  3. Fireman’s Carry: This throw involves lifting your opponent onto your shoulders and then rotating them over your back to bring them down to the mat.

  4. Suplex: A high-amplitude throw where you lift your opponent off the ground, arching your back, and slamming them onto their back.

These techniques require practice and precision to execute effectively. Proper timing, positioning, and control are crucial to successfully execute takedowns and throws in freestyle wrestling.

Ground Techniques

Once you have taken your opponent down to the mat, it’s essential to have effective ground techniques to maintain control and score points. Here are some ground techniques commonly used in freestyle wrestling:

  1. Gut Wrench: This technique involves grabbing your opponent’s waist from behind and rotating them over your body to expose their back to the mat, earning you points.

  2. Leg Lace: This move involves entangling your opponent’s leg with your own and applying pressure to force them onto their back, scoring points.

  3. Pinning Combinations: Various pinning combinations are used to secure your opponent in a position where both of their shoulders touch the mat simultaneously, resulting in a pin and a win.

  4. Escapes and Reversals: These techniques are used to break free from your opponent’s control and gain the upper hand. They involve quick movements and skillful maneuvering on the ground.

Mastering ground techniques is crucial for scoring points and winning matches in freestyle wrestling. It requires a combination of strength, technique, and strategy to outmaneuver your opponent and gain control.

By understanding and practicing these basic techniques in freestyle wrestling, you will be well-prepared to excel in this dynamic and exciting sport. Remember to focus on proper stance and footwork, master takedowns and throws, and develop effective ground techniques to become a formidable freestyle wrestler.

Weight Classes and Competitions

Weight Classes in Freestyle Wrestling

In freestyle wrestling, competitors are divided into different weight classes to ensure fair and balanced competition. Each weight class has a specified range of weights that athletes must meet to be eligible to compete in that category. This categorization allows wrestlers to compete against opponents of similar size and strength, promoting a level playing field.

The International Federation of Associated Wrestling Styles (FILA) has established a standard set of weight classes for freestyle wrestling. These weight classes may vary slightly depending on the governing body or competition. Common weight classes in freestyle wrestling include:

  • Flyweight (48 kg)
  • Bantamweight (55 kg)
  • Featherweight (60 kg)
  • Lightweight (65 kg)
  • Welterweight (70 kg)
  • Middleweight (74 kg)
  • Light Heavyweight (86 kg)
  • Heavyweight (97 kg)
  • Super Heavyweight (+97 kg)

Each weight class has its own unique challenges, strategies, and techniques. Wrestlers must carefully manage their weight to ensure they are within the specified range for their chosen weight class. In some cases, wrestlers may need to gain or lose weight in order to compete in a particular category.

Types of Competitions

Freestyle wrestling offers a variety of competitions for athletes to showcase their skills and abilities. Some common types of freestyle wrestling competitions include:

  1. Individual Tournaments: Individual tournaments are the most common form of competition in freestyle wrestling. Wrestlers compete against others in their weight class in a bracket-style format. The goal is to advance through each round and ultimately win the tournament by defeating all opponents in their weight class.

  2. Team Dual Meets: In team dual meets, two teams compete against each other in a series of matches. Each weight class is represented by a wrestler from each team, and they compete head-to-head. The team with the most wins at the end of the meet is declared the winner.

  3. National Championships: National championships bring together the best wrestlers from a specific country to compete for the title of national champion. These championships are highly prestigious and often serve as a selection process for international competitions.

  4. International Tournaments: International tournaments feature wrestlers from different countries competing against each other. Examples include the Olympic Games, World Championships, and Continental Championships. These tournaments showcase the highest level of freestyle wrestling and attract top athletes from around the world.

Scoring System in Freestyle Wrestling

Freestyle wrestling employs a unique scoring system to determine the winner of a match. Wrestlers can accumulate points through various techniques and maneuvers. The scoring system in freestyle wrestling includes:

  • Takedown: When a wrestler successfully takes their opponent down to the mat and establishes control, they are awarded two points.

  • Exposure: If a wrestler exposes their opponent’s back or shoulders to the mat while maintaining control, they earn two or four points, depending on the duration of exposure.

  • Reversal: If a wrestler reverses the position from being underneath to being on top of their opponent, they are awarded one point.

  • Escape: When a wrestler escapes from their opponent’s hold and moves to a neutral position, they earn one point.

  • Penalty: Wrestlers can also receive penalties for various infractions, such as passivity or illegal moves. Penalties result in points being awarded to the opponent.

The wrestler with the highest total points at the end of the match is declared the winner. If there is a tie, the wrestler who scored the last point is declared the winner. Understanding the scoring system is crucial for wrestlers to strategize and execute their moves effectively during a match.

Training and Conditioning for Freestyle Wrestling

Strength and Endurance Training

To excel in freestyle wrestling, athletes need to have a combination of strength and endurance. Building strength is crucial for executing powerful moves and maintaining control over opponents. Endurance, on the other hand, ensures that wrestlers can maintain their performance throughout the duration of a match. Here are some essential strength and endurance training exercises for freestyle wrestling:

  1. Weightlifting: Incorporate compound exercises like squats, deadlifts, bench presses, and rows into your training routine. These exercises target multiple muscle groups and help build overall strength.
  2. Bodyweight Exercises: Push-ups, pull-ups, lunges, and planks are excellent bodyweight exercises that improve muscular endurance. These exercises can be performed anywhere, making them convenient for wrestlers to include in their training regimen.
  3. Plyometrics: Explosive movements like box jumps, medicine ball throws, and power cleans improve power and speed. Plyometric exercises enhance the ability to generate force quickly, which is essential for executing fast takedowns and escapes.
  4. Cardiovascular Training: Engage in cardiovascular exercises such as running, swimming, or cycling to improve your endurance. These activities help increase your lung capacity and enhance your ability to maintain a high level of performance during intense wrestling matches.

Flexibility and Mobility Exercises

Flexibility and mobility play a crucial role in freestyle wrestling as they allow athletes to execute various techniques effectively and prevent injuries. Here are some flexibility and mobility exercises that every freestyle wrestler should incorporate into their training routine:

  1. Dynamic Stretching: Perform dynamic stretches before your training sessions or matches to warm up your muscles and increase your range of motion. Examples of dynamic stretches include leg swings, arm circles, and walking lunges.
  2. Static Stretching: After your training sessions or matches, engage in static stretching to improve flexibility. Hold stretches for 20-30 seconds for each muscle group, focusing on areas such as the hips, hamstrings, shoulders, and back.
  3. Yoga or Pilates: Practicing yoga or Pilates can greatly enhance flexibility, balance, and core strength. These disciplines also contribute to mental focus and body awareness, which are essential for successful freestyle wrestling.

Mental Preparation for Wrestling

Freestyle wrestling requires not only physical strength but also mental fortitude. Wrestlers must be mentally prepared to face challenges, make split-second decisions, and persevere through grueling matches. Here are some strategies for mental preparation in freestyle wrestling:

  1. Visualization: Visualize yourself performing successful moves, winning matches, and achieving your goals. This technique helps build confidence and allows you to mentally rehearse scenarios, improving your decision-making during actual matches.
  2. Meditation and Breathing Exercises: Practice deep breathing exercises and meditation to calm your mind, reduce anxiety, and improve focus. Developing mental clarity and the ability to stay present during matches can give you a competitive edge.
  3. Goal Setting: Set both short-term and long-term goals to track your progress and stay motivated. Break your goals down into manageable steps, and celebrate small victories along the way. This approach helps maintain focus and provides a sense of accomplishment.
  4. Positive Self-Talk: Replace negative thoughts with positive affirmations. By cultivating a positive mindset, you can boost your confidence, overcome self-doubt, and maintain a resilient attitude in the face of challenges.

By incorporating strength and endurance training, flexibility and mobility exercises, as well as mental preparation techniques into your training routine, you can enhance your performance in freestyle wrestling and take your skills to the next level. Remember to consult with a professional coach or trainer to customize your training program and ensure proper technique and safety.

Pre-Match Preparation and Strategy

Weight Cutting and Nutrition

Weight cutting is a crucial aspect of freestyle wrestling, as it allows athletes to compete in lower weight classes. However, it should be done safely and under proper guidance to avoid any negative impact on performance and health. Here are some important points to consider:

  • Start your weight cutting process well in advance, preferably weeks before the competition. Gradually reduce your calorie intake and increase your training intensity to shed excess weight.
  • Consult a nutritionist or dietitian to create a balanced meal plan that meets your nutritional requirements while facilitating weight loss. Ensure you’re still getting enough nutrients to support your training and recovery.
  • Hydration is key during weight cutting. Properly hydrate your body before and after workouts, and limit fluid intake a few hours before weigh-ins to achieve your desired weight.
  • Avoid extreme weight cutting methods such as excessive sauna or steam room use, as they can lead to dehydration and negatively impact performance.
  • Lastly, make sure you are familiar with the weight class rules and regulations of the tournament you are competing in, as they may vary.

Warm-up and Stretching

Before stepping onto the mat, it is crucial to properly warm up your body to prevent injuries and enhance performance. Here are some warm-up and stretching techniques to consider:

  • Start with a light aerobic activity such as jogging or jumping rope to increase your heart rate and warm up your muscles.
  • Perform dynamic stretches that mimic the movements you will be executing during the match. This helps increase flexibility and range of motion while activating the muscles you will be using.
  • Incorporate sport-specific drills and movements into your warm-up routine. This can include shadow wrestling, stance and motion exercises, and light drilling with a partner.
  • Gradually increase the intensity of your warm-up to mimic the intensity of the upcoming match. This will help prepare your body for the physical demands of wrestling.

Developing a Game Plan

Having a well-thought-out game plan can make a significant difference in the outcome of a freestyle wrestling match. Here are some steps to develop an effective game plan:

  • Study your opponent’s strengths and weaknesses by analyzing their previous matches or scouting reports. Identify any patterns or tendencies that you can exploit during the match.
  • Assess your own strengths and weaknesses. Determine the techniques and strategies that work best for you and focus on utilizing them effectively.
  • Develop a strategy based on your analysis. This can include specific takedowns, counterattacks, or defensive techniques that align with your strengths and your opponent’s weaknesses.
  • Practice your game plan extensively during training sessions to build muscle memory and improve execution.
  • Be adaptable during the match. If your initial plan is not working, be prepared to adjust and modify your strategy based on the situation.

Remember, pre-match preparation and strategy are essential components of a successful freestyle wrestling performance. By following proper weight cutting techniques, warming up effectively, and developing a well-thought-out game plan, you can maximize your chances of victory on the mat.

Common Fouls and Penalties in Freestyle Wrestling

Illegal Holds and Maneuvers

In the intense sport of freestyle wrestling, there are certain holds and maneuvers that are considered illegal. These moves can result in penalties and even disqualification for the offending wrestler. It’s important for athletes to be aware of these illegal holds to avoid any unnecessary fouls.

Some common illegal holds and maneuvers in freestyle wrestling include:

  • Full Nelson: The full nelson is a dangerous move where a wrestler locks their hands behind their opponent’s neck and applies pressure. This hold can cause serious injury to the neck and spine and is strictly prohibited.

  • Suplex: A suplex involves lifting an opponent off the ground and slamming them forcefully onto their back. This move is considered dangerous and can lead to serious injury, so it is not allowed in freestyle wrestling.

  • Eye Gouging: Any deliberate attempt to poke or strike an opponent’s eyes is strictly forbidden. Eye gouging can cause severe harm and is considered unsportsmanlike conduct.

Unsportsmanlike Conduct

In the world of freestyle wrestling, sportsmanship and fair play are highly valued. Any behavior that goes against these principles is considered unsportsmanlike conduct and can lead to penalties. Wrestlers are expected to compete with integrity and respect for their opponents.

Examples of unsportsmanlike conduct in freestyle wrestling include:

  • Taunting: Mocking or provoking an opponent through words or gestures is considered disrespectful and unsportsmanlike. Taunting can create a hostile environment and is strictly prohibited.

  • Biting: Any intentional biting of an opponent is not only a violation of the rules but also a major breach of sportsmanship. Biting can cause injury and is completely unacceptable in freestyle wrestling.

  • Refusing to Engage: Freestyle wrestling requires active participation from both wrestlers. Refusing to engage in the match, stalling, or continuously avoiding contact is considered unsportsmanlike conduct and can result in penalties.

Penalty System in Wrestling

Freestyle wrestling has a well-defined penalty system to ensure fair play and maintain a level playing field. Penalties are imposed for various infractions, ranging from minor fouls to major offenses. It is crucial for wrestlers to understand the penalty system to avoid unnecessary point deductions or disqualification.

The penalty system in freestyle wrestling typically involves the following:

  • Verbal Warning: For minor infractions, such as stepping out of bounds or minor rule violations, a verbal warning is usually given by the referee. This serves as a reminder to the wrestler to correct their behavior.

  • Caution: If a wrestler commits a more serious foul, such as an illegal hold or unsportsmanlike conduct, a caution may be issued. This results in the opposing wrestler being awarded one point.

  • Penalty Points: In case of repeated fouls or more severe offenses, penalty points may be awarded to the opposing wrestler. Penalty points can range from one to four, depending on the severity of the infraction.

  • Disqualification: In extreme cases of unsportsmanlike conduct or repeated major fouls, a wrestler may be disqualified from the match. Disqualification results in an automatic loss for the offending wrestler.

Understanding the penalty system is crucial for wrestlers to compete effectively while adhering to the rules and maintaining fair play. It is important to note that intentional or repeated fouls can have serious consequences and tarnish the reputation of the sport.

Famous Freestyle Wrestlers and Legendary Matches

Iconic Freestyle Wrestlers

  • Alexander Karelin: Known as "The Experiment," Karelin is considered one of the greatest freestyle wrestlers of all time. With unmatched strength and technique, he went undefeated for over a decade and won three Olympic gold medals.
  • Dan Gable: Gable is a legendary American wrestler known for his dominance in the 1970s. He won multiple NCAA titles and an Olympic gold medal, inspiring generations of wrestlers with his aggressive style.
  • Saori Yoshida: Yoshida is a Japanese freestyle wrestler who made history by winning three Olympic gold medals and 13 World Championships. Her technical skills and determination made her an icon in women’s wrestling.
  • Jordan Burroughs: Burroughs is an American freestyle wrestler who gained fame for his incredible speed and athleticism. He won an Olympic gold medal and multiple World Championships, becoming a role model for aspiring wrestlers worldwide.

Legendary Matches in Freestyle Wrestling

  1. "The Showdown of the Century": In 1972, the Soviet Union’s Alexander Medved and the United States’ Wayne Wells faced off in a memorable bout for the Olympic gold medal. The intense competition showcased their exceptional skills and ended with Medved winning by a narrow margin.

  2. "The Battle of the Titans": In 2000, Russian wrestler Adam Saitiev and American wrestler Brandon Slay met in the Olympic finals. The match was a gripping back-and-forth affair, with Slay eventually securing a surprise victory over the heavily favored Saitiev.

  3. "The Rivalry Continues": The rivalry between American wrestler John Smith and Soviet wrestler Sergei Beloglazov in the 1980s was legendary. Their matches were always closely contested, pushing each other to their limits and showcasing the highest level of freestyle wrestling.

Memorable Moments in Freestyle Wrestling History

  • The Introduction of Women’s Freestyle Wrestling: In 2004, women’s freestyle wrestling was included for the first time in the Olympics. This significant moment marked a major step forward for gender equality in the sport and opened doors for female athletes worldwide.

  • The Miracle on the Mat: At the 1988 Olympics, American wrestler Kenny Monday faced the highly favored Soviet wrestler Akhmed Gareev. Monday pulled off a stunning upset, winning the gold medal and becoming an inspiration for underdogs everywhere.

  • The Four-Time Gold Medalist: In 2016, Japanese wrestler Kaori Icho made history by becoming the first woman to win four Olympic gold medals in individual events. Her remarkable achievement solidified her status as one of the greatest wrestlers of all time.

These famous wrestlers, legendary matches, and memorable moments have shaped the landscape of freestyle wrestling, leaving an indelible mark on the sport’s history.

Tips for Beginners and Novice Wrestlers

Mastering the Basics

Mastering the basics is crucial for beginners and novice wrestlers. Here are some tips to help you get started:

  1. Learn the stances: Familiarize yourself with the neutral, top, and bottom stances. Practice maintaining a low center of gravity and having a strong base.

  2. Focus on footwork: Footwork is essential in wrestling. Practice moving quickly and efficiently, both forwards and backwards. Work on your agility and balance to improve your overall performance.

  3. Perfect your takedowns: Takedowns are fundamental in freestyle wrestling. Practice different takedown techniques such as single-leg, double-leg, and high crotch. Pay attention to your timing and positioning to execute takedowns effectively.

  4. Master escapes and reversals: Being able to escape from the bottom position or reverse your opponent can give you a significant advantage. Practice techniques like stand-ups, switches, and granby rolls to improve your ability to escape and reverse your opponent.

Building Strength and Conditioning

To excel in freestyle wrestling, you need to develop your strength and conditioning. Consider the following tips:

  1. Incorporate weight training: Focus on compound exercises like squats, deadlifts, bench presses, and rows to build overall strength. Include exercises that target the muscles used in wrestling, such as shoulders, legs, core, and grip.

  2. Develop endurance: Wrestling requires both strength and endurance. Incorporate cardio exercises like running, swimming, or cycling into your training routine to improve your stamina and cardiovascular health.

  3. Plyometric exercises: Plyometric exercises, such as box jumps, medicine ball throws, and explosive push-ups, can help develop explosive power and quickness. Incorporate these exercises into your training program to enhance your performance on the mat.

  4. Flexibility and mobility: Maintain flexibility by incorporating stretching exercises into your routine. This will help improve your range of motion and reduce the risk of injuries. Additionally, focus on mobility exercises to enhance your agility and fluidity in movements.

Finding a Good Coach and Training Group

Having a knowledgeable coach and a supportive training group is essential for your growth as a wrestler. Consider the following tips:

  1. Research local wrestling clubs or teams: Look for local wrestling clubs or teams in your area. Research their reputation and coaching staff to find a group that aligns with your goals and values.

  2. Attend wrestling camps and clinics: Participating in wrestling camps and clinics can provide excellent opportunities to learn from experienced coaches and connect with other wrestlers. Look for reputable camps or clinics that focus on freestyle wrestling.

  3. Seek recommendations: Reach out to experienced wrestlers or coaches within your network and ask for recommendations. They can provide valuable insights and suggest reputable coaches or training groups.

  4. Evaluate coaching style and philosophy: When considering a coach or training group, evaluate their coaching style and philosophy. Look for someone who emphasizes technique, strategy, and physical development. A coach who prioritizes individual attention and creates a positive and supportive training environment can greatly enhance your progress.

Remember, success in freestyle wrestling takes time, dedication, and consistent practice. Focus on mastering the basics, building strength and conditioning, and finding the right coach and training group to optimize your development as a wrestler.

Equipment and Gear for Freestyle Wrestling

Wrestling Singlet and Shoes

One of the most essential pieces of equipment in freestyle wrestling is the wrestling singlet. A wrestling singlet is a one-piece outfit that is tight-fitting and designed to provide ease of movement during matches. It is typically made of stretchable fabric that allows wrestlers to move freely without restrictions. The singlet is designed to cover the entire torso and legs, ensuring that there are no loose or hanging materials that can be grabbed by opponents.

When it comes to shoes, wrestlers need to invest in specific wrestling shoes. These shoes are designed to provide traction on the mat while also offering support and comfort. Wrestling shoes have a high-top design that provides ankle support and helps prevent injuries. They are lightweight and have a thin sole to allow wrestlers to feel the mat and maintain balance during matches.

Protective Gear and Accessories

To ensure the safety of wrestlers, certain protective gear and accessories are necessary. One of the most important pieces of protective gear is a mouthguard. A mouthguard helps protect the teeth and jaw from impact and can help prevent injuries during intense matches. It is recommended to choose a mouthguard that is comfortable and specifically designed for sports like wrestling.

Additionally, headgear is commonly used in freestyle wrestling to protect the ears from injuries. The ears are susceptible to damage due to repeated friction and impact during matches. Headgear provides cushioning and support to the ears, reducing the risk of cauliflower ear and other ear-related injuries.

Other accessories that wrestlers may use include knee pads and elbow pads. These pads provide extra protection to the knees and elbows, which are often subjected to intense pressure and impact during wrestling moves and takedowns.

Mat Care and Maintenance

Proper mat care and maintenance are crucial for a safe and clean wrestling environment. Wrestling mats should be regularly cleaned and disinfected to prevent the spread of bacteria and skin infections. It is recommended to use a mild detergent and warm water to clean the mats, ensuring that all visible dirt and sweat are removed. After cleaning, the mats should be thoroughly dried to prevent the growth of mold and mildew.

Regular inspection of the mats is also important to identify any tears, rips, or damage that may pose a risk to wrestlers. Any damaged areas should be repaired promptly to maintain a safe wrestling surface. Additionally, it is essential to establish rules regarding footwear on the mats to prevent damage and maintain cleanliness.

By investing in the right equipment, gear, and accessories, and maintaining proper mat care, wrestlers can ensure a safe and enjoyable freestyle wrestling experience.

Resources and Organizations for Freestyle Wrestling

National and International Wrestling Federations

  • United States of America Wrestling (USA Wrestling): The governing body for wrestling in the United States, USA Wrestling is responsible for organizing national championships and selecting athletes to represent the country in international competitions. They provide resources, coaching education programs, and host events for freestyle wrestling enthusiasts. Visit their website at for more information.

  • United World Wrestling (UWW): As the international governing body for wrestling, UWW oversees freestyle wrestling at the global level. They organize major international tournaments, including the Olympic Games and World Championships. UWW’s website offers comprehensive information about rules, rankings, and upcoming events.

Online Communities and Forums

  • The Mat Talk Online: The Mat Talk Online is a vibrant online community for wrestling enthusiasts, including freestyle wrestling. It features discussion forums, articles, and podcasts covering various aspects of the sport. Join the conversation at and connect with fellow wrestling fans, athletes, and coaches.

  • Reddit – r/Wrestling: Reddit’s r/Wrestling community is a thriving platform for discussions on all forms of wrestling, including freestyle. This subreddit allows users to share news, ask questions, and engage in conversations with a diverse community of wrestling enthusiasts. Visit to join the community.

Recommended Books and Websites

  • "Coaching Youth Wrestling" by American Sport Education Program (ASEP): This comprehensive guidebook is an excellent resource for coaches and parents involved in youth freestyle wrestling. It covers fundamental techniques, practice drills, and strategies for teaching young wrestlers. Find this book on

  • "Wrestling Tough" by Mike Chapman: This highly acclaimed book explores the mental and physical aspects of wrestling. It provides insights into training techniques, mindset development, and strategies for overcoming challenges on and off the mat. Discover this invaluable resource on

  • is a comprehensive website dedicated to all forms of wrestling. It offers news, articles, technique videos, and interviews with top wrestlers and coaches. Visit to access a wealth of information and stay updated on the latest happenings in the world of freestyle wrestling.

Note: The provided information and resources are subject to change. It is advisable to verify the availability and relevance of the mentioned resources before relying on them extensively.

In conclusion, this ultimate guide has provided a comprehensive overview of freestyle wrestling, covering everything from its origins and rules to the techniques and strategies used by wrestlers. Whether you are a beginner looking to learn the basics or an experienced wrestler seeking to enhance your skills, this guide has provided valuable insights and information. By following the tips and advice outlined in this article, you can take your freestyle wrestling game to the next level. So, lace up your wrestling shoes, hit the mat, and embrace the exhilarating world of freestyle wrestling.