Wrestling for Beginners by Tom Jarman & Reid Hanley

• Wrestling is one of man’s oldest sports, but many people really don’t know what it is.
• The basic concept of wrestling is simple. The wrestler tries to take his opponent to the mat; his opponent tries to get away from him or reverse positions with him. The wrestler tries to turn his opponent to his back. The maneuvers used to accomplish these relatively simple goals are not so simple, and they number in the thousands.
• Wrestling is a safe sport, and serious injuries rarely occur. There are however, constant bumps, bruises, and strains because of the contact nature of the sport.
• Distance running is one of the most neglected forms of conditioning. It will improve lung capacity and circulation. Not everyone enjoys running, but the benefits make the effort more than worth it.
• If everything else is equal, strength will always win. Without sufficient strength, you won’t even be able to properly use the techniques.
• Weight training is most crucial in building strength.
• Physical conditioning isn’t easy and often isn’t fun. But it is worth it, and keeping the rewards for your efforts in mind will help you maintain a good attitude. To gain the winning edge over an opponent, you must carry out your training with dedication and optimism.
• The seven basic skills: motion, level, penetration, lifting, back-stepping, back-arching, posture.
• More matches are won or lost because of body position than any other aspect of technique.
• Any time this alignment breaks down, your posture is poor. You are then vulnerable to attack and can be turned.
• Good wrestling position allows you to defend and attack in all directions.
• To execute a good move, start from the proper stance and maintain good position throughout the maneuver.
• Constantly evaluate your position and stance.
• Stay in alignment, with your shoulders over your hips  and your hips over your heels.
• When good position is lost it is usually best to bring your head up and curl the hips forward until alignment is restored.
• Good position can compensate for a weakness in balance by stabilizing you.
• The ability to move properly is very important in wrestling.
• Speed is a wonderful gift for the wrestler to possess, but maintaining good position during movement is more important.
• Motion should never take you out of a good base of support or throw you off balance in any way.
• Motion is used to attack, defend, set up, and execute moves.
• Motion should never take you out of good position.
• Motion should not throw you off balance.
• The foot closest to the direction of motion is the one to move first.
• The wrestler must work for hours and hours to perfect his motion.
• Changing levels involves the raising and lowering of your hips to set up, execute, finish, and counter moves.
• In setting up moves, level is lowered or raised to get past an opponent's defenses. Moves also can be set up by changing levels because a change forces the opponent to react by matching that level.
• Level changes are almost always involved in finishing moves.
• The tough part about changing level is maintaining good posture.
• Level is changed to set up, execute, finish, and counter moves.
• Strength and flexibility must be developed in the legs and hips to change level effectively.
• Changing level becomes more critical as the level of competition rises.
• To accomplish a takedown you must attack your opponent's upper body or legs. On all leg or hip attacks you must take a penetration step (or steps) to get inside your opponent's defense and within range to complete the move.
• The two types of penetration used for the majority of leg attacks are the center-step and outside-step.
• Position is more important than depth of penetration.
• Keep your head up and your hips forward.
• Do not reach for the opponent.
• Do not overpenetrate.
• Keep your arms close to your body until the last instant.
• Bounce or pivot on the knees but do not stay in a kneeling position.
• Lifting may be the most neglected skill among wrestlers in the United States. Only in recent years have coaches recognized the advantage of lifting an opponent clear off the mat.
• The basic principle behind lifting is simple: once an opponent is in the air, he no longer has a base for support, balance, or power. Without that base it is almost impossible to counterattack.
• Position is the key to lifting. To clear an opponent from the mat, leg and hip strength must be used.
• Lift with your legs and hips, not with your back.
• Always lower your level before you pop your hips into your opponent.
• Lifts can be used to finish a takedown, to set up a pinning combination, to counter an escape, or to counter a takedown.
• Lifts can be set up by motion and by level changes.
• Remember to perfect the lifting pattern without a partner before you lift another person.
• Good footwork is more important than upper body strength.
• Set up the back-step with motion and with level changes.
• Lowering your level on the initial step is critical.
• The feet must be kept close together to aid in the pivot and to maximize the extension.
• Be ready to go for the fall. Your opponent will usually be on his back after the throw.
• The hips are the key to successful arching.
• Your opponent must push in if you are to arch successfully.
• Think of arching underneath your opponent instead of throwing back.
• Make sure you have perfected the arch before attempting a throw with a partner.
• The most common finish for the high single is the dump.
• In order to initiate a throw, you must be sure your opponent is pushing into you. The best way to get an opponent to push in is to push into him and wait for him to push back. When he pushes back the throw is attempted. Remember, when you push in you are vulnerable to a throw.
• The snapdown is so effective in turning an opponent's attack into points against him that many consider it one of the most important moves in wrestling.
• A wrestler coming out of the bottom position must be more aggressive than in any other situation.
• To counter a roll a half-nelson is often used.
• The best way to ride is to apply pressure through pinning combinations, not simply by hanging on.