Wrestling 101
Styles
Our Programs
SCORING
Takedowns, escapes, reversals, near fall, riding time (college)
KEY DIFFERENCES
Hand fighting, riding on top, mat control, refereeās position; fewer big throws
SEEN
Youth, High School, NCAA College
BIG NAMES
Spencer Lee, Gabel Stevenson
SCORING
Exposures (back to mat), takedowns, quick scoring flurries
KEY DIFFERENCES
Open attacks, explosive scrambles, exposure points; no riding
SEEN
Clubs, National (Fargo), International, Olympic
BIG NAMES
Jordan Burroughs, Kyle Dake
SCORING
Big throws, exposures, control from upper body
KEY DIFFERENCES
No leg attacks, upper-body hand fighting, throws, clinch work
SEEN
National, International, Olympic
BIG NAMES
Rulon Gardner
Scoring
3pts
Takedown - TD
Gaining control by bringing your opponent from neutral to the mat and establishing control
2 - 4pts
Near Fall - NF
Holding your opponent’s shoulders near the mat for several seconds while in control
4pts - Team
Major Decision - MD
Winning by 8–14 points when the match goes the full time with no pin.
1pt
Escape
Breaking free from your opponent’s control and returning to a neutral position
6pts - Team
Pin (Fall) - F
Winning the match by holding both of your opponent’s shoulders flat on the mat at the same time
3pts - Team
Decision - D
Winning by 1–7 points when the match ends without a pin or technical fall
2pts
Reversal
Switching control by going from bottom to top and gaining control of your opponent
5pts - Team
Tech Fall - TF
Winning by building a 15-point lead over your opponent at any time during the match
6pts - Team
Forfeit - FOR
Winning the match due to no contest. In Flo, it is distinguished between injury and no opponent
Terminology
Circle
Move laterally to create angles and avoid being controlled
Neutral or escaping from bottom
Get the Half
Set up a half nelson to turn your opponent to their back
Top position when looking for near fall
Run It
Keep constant pressure and motion; don't stop attacking
Top position or when riding aggressively
Don't Give Him Anything
Avoid risky moves that could give up points
Late match or protecting a lead
Heavy
Often shouted to remind the wrestler not to pop up or get loose
Top position, especially when the bottom wrestling is making a move
Shoot
Attack the legs to attempt a takedown
Neutral position
Drive
Push forward with force to finish a move or maintain control
Finishing takedowns or turns
Hips
Reminder to use hips for defense, balance, and power
Defense, scrambling, or avoiding a takedown
Squeeze
Apply steady pressure to finish a pin or near fall
Near fall or pinning situations
Get Your Points
Encouragement to score by securing takedowns, escapes, or near fall points
Neutral, top, or bottom when points are available
Run
Keep moving and create motion to open scoring opportunities
Neutral position
Watch the Headlock
Warning to defend against a headlock attempt
Neutral position
Match Types
Team Dual
Teams:
Many
Matches:
3 - 5+
Pace:
Long
Focus:
Team Score
6 - 9 hours
Time:
Invitational
Teams:
Many
Matches:
3 - 5+
Pace:
Long
Focus:
Individual + Team
6 - 9 hours
Time:
Dual
Teams:
2
Matches:
1
Pace:
Fast
Focus:
Team score
2hrs +/- depending on JV
Time:
Scrimmage
Teams:
2+
Matches:
Varies
Pace:
Flexible
Focus:
Development
2hrs
Time:
Quad Dual
Teams:
3 - 4
Matches:
2 - 3
Pace:
Moderate
Focus:
Team score
4hrs +/- , JVs often simultanteous
Time:
WarZone / Brawl
Teams:
Individuals
Matches:
3 - 5+
Pace:
Moderate
Focus:
Experience
Quick, < 3 hrs usually
Time:
Tournament
Teams:
Many
Matches:
3 - 5+
Pace:
Long
Focus:
Individual + Team
6 - 9 hours
Time:
Most Tournaments & Invitationals are double elimination. After the first loss, the wrestler / team moves to the Consolation Bracket and must win every match thereafter for a podium
Weights
Weight classes are set by governing bodies and assigned by age group for the youth programs and by gender at the high school level. At the high school level, afternoon/evening matches are given a weight allowance of certain number of pounds (1-4lbs). Morning matches / tournaments start with 0 allowance at the beginning of the season but shift towards the end of the season and are done on an event-by-event basis.
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Tournaments run strictly from lightest to heaviest weight. Duals may vary in order, and coaches can use lineup strategy, such as bumping a wrestler up a weight, to maximize matchups and team success.
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Common in youth, JV, and exhibition duals, sometimes a Madison format will be used, where matches don’t follow the standard weight order. Coaches may adjust lineups to create competitive matchups, avoid forfeits, and give more wrestlers opportunities to compete.
Health & Safety
SKIN
Skin care is crucial for wrestlers, as their bodies endure intense physical activity and frequent contact, which can lead to various skin conditions. Common issues include acne, skin infections, and ringworm, all of which can affect performance and overall health, but also lead to exclusion from practice or tournaments. Showering after every practice and meet is essential and there are recommended products to use below. Coaches will give guidance at the beginning of the season on where to seek treatment, disclosures, and more. Below are some best practices learned by wrestling families over the years
MIAA
SKIN
FORM
NUTRITION
Wrestlers need the right fuel at the right time—especially on long tournament days with multiple matches. Fast-digesting carbs (like fruit, sports drinks, rice, or pretzels) help restore energy between bouts, while slower carbs (like oats or whole grains) support sustained endurance earlier in the day. Pair carbs with lean protein to protect muscle and speed recovery, and prioritize hydration all day. Smart fueling isn’t just about performance in one match—it’s what keeps wrestlers strong, focused, and safe through the final whistle.
Spectator Survival
Wrestling fandom is not for the faint of heart. Meets are long, gyms are loud and inexplicably hot, and you will experience more emotional whiplash in one afternoon than most people do in a month. The bleachers are uncomfortable, the schedule is a suggestion, and somehow you’re always either starving or stress-snacking. Surviving the day takes a little planning and the right gear to keep your body, voice, and sanity intact. Below are a few must-haves and fan-tested tips to help you make it through the madness, in addition to the Clocker faithful that are a fun, albeit unhinged bunch to be on the rollercoaster with.
