Joliet West Wrestling Syllabus 2010-2011

JOLIET WEST WRESTLING 2010-2011 Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…. Every morning in Africa, a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death… ….It doesn’t really matter if you’re a lion or gazelle. When the sun comes up, you better be running! Joliet West Wrestling Syllabus 2010-2011

Introduction: Welcome to the hardest and greatest sport in the world. You have decided to join a very elite, well-respected group of athletes. This is one of the greatest opportunities you will ever have in your life. Wrestling is a sport that requires discipline and hard work. The sport is all about testing your self in tough situations. You have to want to put in the necessary effort to see results. Only you can make that decision for yourself. If you can wrestle for the next four years of your life you can accomplish anything. Be ready to push yourself beyond your own expectations. Attendance Policy: - You need to be in the wrestling room by 3:25 after school. Practice will begin promptly at 3:30. Every wrestler is expected to be present and on time to practice everyday. If you need to see the trainer, be sure that you hurry to the training room prior to the start of practice. If you need to get extra help from a teacher or something else of an academic nature, be sure to bring a pass to practice. - The last two wrestlers to come to practice, tardy or not, will have the job of moping the mats after practice. This is nonnegotiable. -Wrestling season unfortunately is right in the midst of the holiday season. We will have practice over breaks. A schedule will be passed out to everyone. The schedule will be complete for the whole season (every practice, and every competition). There is no excuse for unexcused absences. Unexcused absences will result in extra conditioning during warm ups or after practice. -If you are not in school, due to sickness, you will not be able to compete or practice. If there are other circumstances that require you to miss or be tardy to practice, make sure that you communicate with a coach prior to the practice missed. Failure to communicate with a coach will have consequences. Expectations and Conduct: -All wrestlers are expected to keep your grades up. School is first and VERY important. If you cannot maintain the grades to be eligible, then you need to get help immediately. Eligible grades can easily be maintained with discipline and hard work. If you are struggling to maintain good grades make sure you talk to your coaches immediately. -You are expected to shower with soap each day IMMEDIATELY after practice. Also, be sure to wear clean work out gear EVERYDAY. THIS IS VERY IMPORTANT!!! If you do not keep up good hygiene you are very likely to get skin diseases that can spread very easily. -Practice gear must be worn properly. This means no jewelry, shoes tied properly, and no baggy clothing. Be prepared to work very hard daily and sweat a lot. Dress appropriately for all practices and workouts. -You are expected to show sportsmanship at all times. You cannot let your emotions get the best of you in any situation. Remember that you represent your school, your team, yourself, and your family with every action you take. -Respect is mandatory. You must show respect for all coaches, teammates, officials, opponents, and parents at all time! There is no excuse for not being respectful and gentlemen in all situations and will not be tolerated. If there is a problem that needs to be settled with in the team talk to the coaches before it escalates. -You are expected to communicate with your coaches. Your coaches are only there because they want to help you. Any problem that needs to be attended to must be communicated to a coach immediately. - After practices and meets you are to wait for your rides/busses in the cafeteria. Any wrestler that is reported for horsing around after practice, or being disrespectful to any member of faculty or staff will be discipling to the fullest extent (possible dismissal from the team). -You are expected to be trustworthy. With out trust we will not be able to achieve our goals!!! *Violation of any expectations will be enforced on a case by case basis by the coaching staff.*

Please cut this section of sheet off and get your parent/guardian signature. This mandatory.

______PARENT/GUARDIAN DATE ATHLETE’S NAME (print) ______ATHLETE’S SIGNATURE Literature

Wrestling is the act of physical engagement between two athletes in which each wrestler strives to gain advantage, or control of their opponent. Physically the sport is very demanding. The basic principles of wrestling are closely related to those of military hand-to-hand combat or self- defense systems. Many styles of wrestling are known all over the world and have long histories. Wrestling is the world’s oldest and purest sport. Wrestling is a very complex and technical sport. Along with the vigorous conditioning, there is an even larger amount of technique training that goes with it. It can take months or even years to perfect such technique. That is why it is very important to pay attention to details when they are demonstrated and explained by your coaches. Below is a list of technique and skills that you should have a firm grasp on by the end of your freshmen wrestling season. -Wrestlers should be able to understand inside and outside ties. -Wrestlers should understand how to fight for head position and hand control. Also known as hand fighting. -Know how to execute a high crotch, sweep single, snap down, and double leg take downs. -Basic defense from neutral position including sprawling and short offense. This includes the three lines of defense ( head, hands, and hips). -Know the mechanics of a stand up and sit out. -Understand the mechanics of at least two break downs. -Half nelson and cradle series. -Be familiar with the shot between the leg drills, line drills, spin drill, and stand up on the wall drill. -Begin to wrestle in a series in all aspects of wrestling. Making weight: The way opponents are determined is by weight class. A very important part of this sport is making weight. What this literally means is that you will commit to one of the 14 weight classes that are listed below. This means that prior to competitions you will have to weigh exactly that amount or less. For example, if a wrestler says that he wants to compete in the 140 pound weight class, he must weigh exactly 140 pounds. When this wrestler weighs in the scale should not read 140.3 or 141. This would mean that the wrestler is over weight and they cannot compete that day. Weight classes: 103, 112, 119, 125,130,135, 140, 145, 152, 160, 171, 189, 215, 275 There are many steps that can be taken to help one achieve a target weight. THIS DOES NOT INCLUDE STARVING YOURSELF! The only way to do it is by hard work and smart nutrition. Nutrition is the process of nourishing or being nourished, the process by which a living organism assimilates food and uses it for growth and for replenishment. Nutrition is a very important part of wrestling. It is an unavoidable area that can literally make or break an athlete. It is very important that you have healthy eating habits and plenty of sleep. A good way to start being healthy is to start eating right and drinking plenty of water. Junk food, candy, ice cream, pop, potato chips, and fast food, are not in the meal of a champion. Nutritional Tips: - Drink plenty of water. This does not include Gatorade, any type of pop, or any sugary drinks. These types of beverages contain more sure than is needed and will not promote weight loss. A good first step is to get a water bottle that you constantly refill through the day. - After work outs is the time when you body is in need of replenishment. It is very important that you try to get some sort of protein in your system. Protein shakes are great for this purpose. - Do not eat food after 10:00 pm. Your body is getting ready to shut down for the day and the last thing it needs is a bunch of energy it will not have use for. - Instead of eat three big meals a day, try to spread your intake out. It is good to eat a snack every three hours. This will help you maintain a running metabolism. Metabolism- The chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. In metabolism some substances are broken down to yield energy for vital processes while other substances, necessary for life, are synthesized.