A Beginner’s Guide to Girls Wrestling
Girls wrestling is rapidly becoming one of the most exciting and empowering sports available, providing young girls and women the opportunity to grow both physically and mentally. Whether you’re the parent of a budding wrestler or a young athlete stepping onto the mat for the first time, learning the basics is crucial for building confidence and embracing the journey of wrestling.
Why Wrestling?
Wrestling teaches resilience, discipline, and strength, offering girls a chance to challenge stereotypes and grow in confidence. Stepping into a traditionally male-dominated space, girls often face outdated assumptions about their abilities or toughness. Wrestling allows them to break these barriers by proving their skills, grit, and determination on the mat.
Beyond the physical aspect, it fosters problem-solving skills, camaraderie, and perseverance, helping girls redefine what it means to be strong and capable. For many, wrestling becomes a transformative experience that empowers them to take on challenges both on and off the mat with confidence and pride.
Getting Started
1. Find a Local Program
Start by researching girls wrestling programs or co-ed clubs in your area. Club programs typically cater to youth teams and offseason wrestling, and most are co-ed. USA Wrestling’s "Find a Club" tool or your state’s wrestling association are great starting points to locate a program. Middle schools and high schools offer wrestling throughout the U.S., and with the growth of girls wrestling, you are more likely than ever to find a dedicated girls program at your high school or a nearby school.
2. Gear Up
Having the right gear ensures safety and comfort on the mat. For wrestling, you really only need the basics, and this list is the bare minimum of what you’ll need:
Wrestling Shoes: Lightweight, durable, and designed for maximum grip.
Singlet: A form-fitting, one-piece uniform for competitions.
Headgear: Protects the ears from impact and prevents cauliflower ear.
Mouthguard: Optional but helpful for extra protection.
Practice Gear: Comfortable compression shirts, shorts, and knee pads for training sessions.
Sports Bra: Girls will also need a properly fitting sports bra for both practice and competition. Check out the LuchaFit Sports Bra Guide to learn about brands and the proper fit for wrestlers.
3. Understand the Basics
Learn the fundamental rules and scoring system for wrestling. In the U.S., folkstyle is the most common ruleset for youth, middle school, and high school. You can explore the details of folkstyle wrestling rules through resources like the NFHS or this guide on the rules and understanding of scoring. Familiarizing yourself with basic moves and match structures will help build your confidence as you start practicing.
Building Essential Skills
1. Mastering Stance and Motion
A strong stance is the foundation of wrestling. Keep your knees bent, weight evenly distributed, and hands ready to defend or attack. Practice moving in all directions while maintaining balance and control.
2. Takedown Techniques
Takedowns are key to earning points and can be achieved by attacking the upper body or the lower body. For example, you can focus on upper body when you attack the head for a front head lock or lower body attacks like the single-leg and double-leg takedowns. Watching wrestling videos is a great way for new wrestlers to understand the different strategies for creating points and to decide where to concentrate.
3. Escapes and Reversals
Learning to escape from the bottom position is crucial. Moves like a stand-up and a switch will help you transition to a better position and score points.
4. Pinning Combinations
Pinning your opponent secures a victory. Work on basic pinning combinations like the half nelson and arm bar, focusing on positioning and control to keep your opponent’s shoulders on the mat and get your hand raised.
Maximize your skills with Custom Match Analysis.
Tips for Success
1. Embrace Hard Work
Wrestling is challenging but rewarding. Progress comes with commitment and consistency, as these are key to working through the challenges and seeing real improvement. Regular practice, a focus on learning from setbacks, and staying dedicated to the basics will help you steadily build the skills and confidence needed to succeed on the mat.
2. Celebrate Small Wins
Starting out can feel overwhelming, but every skill you master is a step forward. Celebrate these achievements to keep yourself motivated.
3. Seek Guidance
Your coaches and teammates are valuable resources. Don’t hesitate to ask for advice or clarification—wrestling is a team sport, even when you’re on the mat alone.
4. Prioritize Recovery
Take care of your body with proper nutrition, hydration, and rest. Recovery is as important as training to keep your performance at its peak.
Tackling Challenges
1. Breaking Gender Norms
Girls in wrestling face unique challenges in breaking through gender stereotypes. Wrestling has long been seen as a male-dominated sport, and many girls may encounter doubt, bias, or a lack of support from peers, coaches, or even family members. Girls must rise above these perceptions, proving that they belong on the mat through hard work, skill, and determination. By showing up, competing, and improving, they help pave the way for future generations of female wrestlers and challenge outdated ideas about strength and toughness.
2. Limited Access to Girls-Specific Teams
While girls wrestling is growing, not all schools or programs offer dedicated girls teams. Many girls still train with co-ed teams or boys' teams, which can feel intimidating or isolating at first. There is a growing community of coaches, wrestlers, and parents who are willing to support girls coming from all-boys teams. Use networking skills to meet other teams with girls who can support you in your corner during matches and help you warm up for competitions. This kind of community connection can make a significant difference in feeling confident and prepared, even when training with co-ed or boys’ teams.
3. Balancing Confidence and Criticism
As a girl in wrestling, you may face additional scrutiny or feel like you have to prove yourself more than others. Building self-confidence becomes even more important—focus on mastering your technique, celebrating your improvements, and tuning out unhelpful criticism. Remember that your journey is about your growth, not anyone else’s expectations or doubts.
It's All About the Journey
Wrestling offers girls a chance to develop as athletes and individuals. With the right mindset, dedication, and support, you can thrive on the mat and beyond. Whether you dream of championships or simply want to challenge yourself, wrestling rewards hard work and perseverance.
The journey is as important as the destination—show up, stay committed, and trust that every step forward brings you closer to your best self on and off the mat.
