Parent`s Guide to a Wrestling Match

Table of Contents
Coaching Philosophy……………………………………………………………………. 4
Assumption of Roles ……………………………………………………………….…… 5
Coaches’ Expectations of Wrestlers ……………………………………………….. 6-7
Personnel Decisions and Captains …………………………………………………. 8-9
Lettering and Awards ………………………………………………………………….. 10
Skin Disease Prevention ………………………………………………………………. 11
Prevention of Illness and Medical Care ……………………………………………. 12-13
Nutrition and Weight Management ……………………………………………….. 14-15
Meal Plans …………………………………………………………………………………. 16-18
Sportsmanship …………………………………………………………………………… 19
Parent Expectations ……………………………………………………………………. 20
Advice for Parenting a Wrestler from Cael Sanderson ……………………….. 21
Parents Guide to a Wrestling Match ………………………………………………. 22-24
Promoting a Positive Athletic Experience: A Parent’s Guide ……………….. 25
Signature Page …………………………………………………………………………… 27
Varsity & JV Schedule …………………………………………………………………… 29
3
Coaching Philosophy
Not everyone can be a champion, but anyone can be a winner!
This means is that anyone who participates in wrestling regardless of age or athletic
ability has the potential to be a WINNER. A winner is someone who has learned to face
a challenge or overcome an obstacle and has persevered to the end. In other words, a
winner is one who “has fought the good fight and finished the race.”
Winning has to do with playing to one’s fullest potential. Now one’s potential is not a
fixed entity. It is ever-changing depending upon one’s age, emotional maturity, skill
development, and physical conditioning. For example, an eleven-year-old boy
wrestling in his first match ever does not have the same potential to wrestle as a college
athlete competing in his fourth NCAA tournament.
The role of a coach is to know the difference and prepare each athlete to perform at his
or her best on any given day. The most important thing is not who has the most points
at the end of a match, but who wrestled to his fullest potential.
Success is not always determined by the skill of the wrestler, but by the will of the
wrestler. “Victory doesn’t always go to the better man, but to the one who thinks he
can.” “For as a person thinks within himself, so he is.” (says an ancient Hebrew
proverb).
Many great men of history have been amateur wrestlers: Ben Franklin, Abe Lincoln,
George Patton, and Norman Schwarzkopf (commander of the US Forces in the Persian
Gulf War) to name a few. And all of these men would agree, I’m sure, with Coach Dan
Gable who said, “More enduringly than any other sport, wrestling teaches self-control
and pride. Some have wrestled without great skill; none have wrestled without pride.”
Not everyone can be a champion, but anyone can be a winner.
The Role of the Wrestlers
It is important that you understand that we are making four assumptions about you as a
RSS Wrestler. If you are not in agreement with these four assumptions and willing to
strive toward each of them, then this is not the program for you.
1. We assume you want to be the best person you can be. You must understand
that you represent The RSS Wrestling Program. You may be the only athlete
some people will ever know. Your character is a direct reflection of our program.
There are many benefits that go along with being a part of our program. With
those benefits, you will be held accountable for your actions. We will help you
become the best you can be on and off the mat.
2. We assume that you expect to graduate with the highest grades that you are
capable of making. You are responsible to yourself, your parents, and the team
to strive for the highest grades possible.
3. We assume that you want to be the best athlete you can be. Coaches see
what you can and should be and will push you to achieve your maximum
potential. Coaches can try to motivate you, but the most effective motivation
comes from within. The RSS Wrestling Staff will encourage you to strive for
nothing less than your best.
4. We assume that you want to be a part of a Championship Team. Everything
about our program is designed to produce champions. You will be expected to
practice, compete, and have the discipline of a champion.
5
Coaches’ Expectations of Wrestlers
1. Sportsmanship. Sportsmanship in practice and at competitions is held in the
highest regard. RSS Wrestling is known for having great wrestlers, and we don’t
want that reputation dampened by a lack of sportsmanship. Wrestling is a hard
sport, and wrestlers must expect their opponents to try their best to defeat
them. If your opponent’s effort is too much for you to handle in a sportsmanlike
fashion, then I would suggest this may not be the sport for you. Referees are
human and may make mistakes at times. NO wrestler or parent at any time is to
argue with a referee or execute an unsportsmanlike act toward a referee. Only a
coach is allowed to confront a referee.
2. Accountability. Coaches will do everything they can to prepare each athlete for
competition, but it is up to each individual athlete to make the most of the
opportunities provided to them. Practice and competition rules will be set by the
coaching staff, and each wrestler will be held accountable for following each of
those rules. RSS Wrestlers will be expected to hold themselves accountable for
their actions, efforts, grades, conduct, successes, and failures. Excuses and
passing blame create weakness and will not be tolerated in the RSS Wrestling
Program. A person must have the ability to look himself in the mirror and give
an honest evaluation, as well as accept an honest evaluation from the coaches,
in order to reach new heights!
3. Be Coachable. The success of the RSS Wrestling Program has been built on
those athletes who have decided to listen to the coach. Coaching is a process
whereby we, the coaches, challenge another to find his or her own best answers.
Through this process, others are forced to think for themselves. It is a process
that develops leaders. If every time you are challenged by a coach you make
excuses for where you are and why your way is the best, you will never be able
to stretch your boundaries. If you truly wish to strive to be the best you can be, it
is essential to listen to your coaches and not question them when you are
challenged.
4. Discipline. All is lost without discipline. If you don’t have the discipline to follow
the team rules and the guidelines set forth by the coaching staff, you are going
to hold yourself and the team back. No one person is bigger than the program or
the others on the team.
5. Respect. RSS Wrestlers will show respect to all. Treat others as you would like
to be treated. This includes fellow wrestlers, coaches, fans, administrators,
referees, and so on. You must also respect the practice facilities and equipment.
In the weight room, you must always clean up after yourself and use the
equipment in the proper manner. In the locker room you must also clean up
after yourself. You are expected to keep the wrestling rooms clean and to
participate in any setting up or tearing down of equipment.
6. “Pay the Price”. Any wrestler who cannot follow the rules and guidelines set
forth by the coaching staff must be willing to accept the appropriate
punishment. The punishment will depend on the severity and frequency of the
infractions. Punishments can be anything from extra conditioning to suspension
from the team. The RSS Wrestling Coaching Staff will decide on the appropriate
punishment.
7. Return all issued equipment. Singlets and warm-ups will be issued to the
wrestlers and are to be returned at the conclusion of the season. If they are not
returned in a timely manner, the parents/guardian of the wrestler will be
responsible to pay for the singlets and warm-ups.
8. Security. The wrestling program will do the following to provide a secure
environment. Practices will be held at the H.S. To provide a secure environment
at the H.S., each wrestler will be provided a locker in the H.S. locker room. If a
wrestler chooses not to use a locker at the H.S., any theft will be his
responsibility. Theft is a selfish act that will not be tolerated, but it is the
wrestler’s responsibility to secure his belongings. Anyone caught stealing will be
dealt with by the coaching staff in a severe manner.
9. Attendance. Wrestlers are expected to attend all practices and competitions
prepared and on time unless otherwise instructed by the coaches. If you are
injured, you still need to be on time to practice and dressed out. The coaches
will give you an alternative workout that will not affect your injury. If you are
unable to do any physical activity, you still need to be at practice dressed out
and should encourage your teammates.
10. In the Classroom. The RSS Wrestling Program is a tool to help motivate our
wrestlers to do well in school. Wrestling helps students to stay eligible and could
possibly provide an avenue to a college education if grades are good enough.
There are two expectations concerning your work in the classroom. The first
concerns ACCOUNTABILTY. Each wrestler will be responsible for the work that
his teacher asks him to complete. Every Wednesday, each wrestler will take a
grade sheet around to be filled out by his teachers. Every missing assignment,
missing class grade, and every D or F will result in extra conditioning after
practice. The second expectation concerns each wrestler’s RESPONSIBILITY
for how he conducts himself in the classroom. Each wrestler is responsible for
his own actions. If you break school or classroom rules, you must accept the
school’s or teacher’s punishment. The wrestling staff will be 100% loyal to the
school or teacher. Situations where you miss practices or matches because of
suspension from school or detention will be dealt with as unexcused absences.
7
Personnel Decisions & Team Captains
Every wrestler wants to start for the RSS Wrestling Team. Unfortunately, not all of you
will. The great thing about our program is that our B-Team Wrestlers have a full
schedule and are able to get close to as many matches as our A-Team Wrestlers. The
coaching staff will determine the starter at each weight class. It is important for
wrestlers to understand how we will decide on the starting positions. The following
points will influence the coaches’ decisions on starting positions.
Performance, Practice, and Wrestle--offs are the three main determinants in who will
be the starting wrestler at each weight class. The goal of the coaching staff is to have
the wrestler who will best represent the program in each position.
The Robinson Wrestling team’s depth chart will be set during the first 2 weeks of
practice when athletes decide what weight in which they wish to compete. A
wrestler may not challenge for the starting varsity spot unless they have worked
their way up the competitive ladder and become the #1 contender for the spot.
The list will be:
1) 1st team Varsity(A-Team)
2) 2nd team Varsity (B-Team)
3) 1st team Junior Varsity
4) 2nd team Junior Varsity
5) Etc…
At any time, wrestlers may challenge the athlete ahead of them on the depth chart.
Also, Coaches can designate a day for “forced” wrestle-offs. This allows healthy
competition in the room.
During wrestle-offs, the challenging wrestler must defeat the wrestler ahead of them
on the depth chart in two consecutive matches.
Wrestle--offs alone will not determine the final starting position. If a wrestler is losing
to a competitor in the practice room and in a wrestle-off, but is performing better in
competition, that wrestler may get the starting spot.
If a wrestler cannot show he is he is able to compete with a weight class competitor in
practice and is not performing up to his competitors’ level in competition, there may
not be a wrestle-off. The coaching staff has the final say in all wrestle-offs and final
starting positions.
If two wrestlers are competing for the same spot and are close in wrestle-offs,
practice, and competition, then the following criteria may come into play when
making a decision on the final starting position.
1. Attitude. The wrestling season can be long and demanding. The best way to
make it through the ups and downs of the season is to keep a positive and
optimistic attitude. A wrestler’s work ethic and attitude throughout the season
will be looked at by the coaching staff when determining the starting wrestler of
a weight class.
2. Dependability. The members of The RSS Wrestling Team depend on each other
for many reasons. A wrestler’s physical, mental, academic, and behavioral
dependability can be taken into account when determining a starter.
3. Contribution to overall team. Wrestling is both a team and individual sport.
The coaches will communicate with the wrestlers what is expected of each to
help the team. Team members must be willing to wrestle where it will most
benefit the team.
4. Sportsmanship. Most people’s only contact with our team is on match day.
Unsportsmanlike behavior is a bad reflection on the entire program. A lack of
sportsmanship can be a determining factor in the final decision on who gets a
starting position.
5. Mental toughness. For a wrestler to be able to compete at a high level, he must
be able to display mental toughness on a consistent basis. A wrestler’s level of
mental toughness may be weighed when determining the starting position.
6. Being Coachable. Wrestling is a sport that is defined by discipline. RSS
wrestlers need to follow the coaches’ rules and guidelines. A wrestler’s
willingness to follow the rules and guidelines set forth by the coaching staff may
come into play when solidifying a starting position.
Returning From Injuries
When an injured player returns, he must demonstrate that he is capable of returning to
the mat, and will be given every opportunity to win a starting spot. If a starting spot is in
contention with another wrestler competing close to the same level, the physical
stability of the injured athlete may be taken into account when deciding on starting
positions.
Team Captains
Within the first two weeks of the season, the team captains will be announced. Two of
the team captains will be chosen by the team and the remaining will be designated by
the coaching staff. Everyone, not only the team captains, is expected to be a leader!
“Talent is important. But the single most
important ingredient after you get the talent
is internal leadership. It's not the coaches as
much as one single person or people on the
team who set higher standards than that
team would normally set for itself.”
Mike Krzyzewski,
9
Lettering Policy & Awards
In order to earn a Varsity Letter, Robinson Wrestlers must compete in a minimum of 10
Varsity Matches regardless of the their record in those matches , or a wrestler must
earn 40 letter points within the following criteria:









Win by fall
Win by forfeit
Win by Technical Fall
Win by Major decision
Win by Regular decision
Loss by decision
Loss by major decision
Loss by technical Fall
Loss by fall
=
=
=
=
=
=
=
=
=
10 points
10 points
9 points
7 point
5 points
3 points
2 points
1 point
0 points
Seniors who compete on the team for at least 3 seasons and complete their last season,
regardless of their record, will automatically letter. Any athlete can be awarded a
Varsity Letter if coaches feel that the athlete has earned it. Coaches will take
performance in the room and on the mat, leadership and sacrifice into account when
deciding. Any wrestler who quits or is dismissed from the team forfeits his letter and all
other privileges and awards normally given to a Robinson Secondary School Wrestler.
Players who are out for the season due to injury will not letter unless they remain a part
of the team and make a contribution (as designated by the coaching staff).
Awards
Awards handed out at the season ending awards banquet will be nominated by the
coaching staff. Awards handed out annually include:
John Epperly Award
Awarded to the member of the Robinson wrestling team who displays commitment,
leadership, a positive attitude, high academic achievement, and a strong work ethic…
Booster Award
This award is given to a wrestler for outstanding leadership on and off the mat; the
wrestler who has demonstrated the highest ideals of sportsmanship, citizenship, and
caring for both your teammates and opponents. We also give this award to our most
valuable athlete…
Team award
An award for the athlete who may sacrifice for the good of the team or deserves
recognition for being a strong part of the team…
Coaches’ Award
Awarded to a wrestler at coaches discretion, may fall into many of the above
categories…
Skin Disease Prevention
Unfortunately, wrestling, like many other contact sports, carries a risk of transmitting
diseases. The RSS Wrestling Team takes every precaution to prevent this from
happening. It is extremely important for all wrestlers to follow the guidelines described
in this handout to protect them from this.
1.
2.
3.
4.
5.
6.
7.
ALL Wrestlers must shower with soap and water directly after practice.
DO NOT Share or REUSE towels!!! Wash them after every use!
If any clothing is left in the locker room, it will be thrown away.
Wipe off benches and bars after using in weight room.
DO NOT REUSE workout clothes. Wash workout clothes after every workout.
Wash kneepads, headgear, and shoes on a regular basis.
NEVER leave your wet shoes or kneepads in your bag over night. Let them dry
out.
8. NEVER wear your wrestling shoes outside.
9. Check yourself for rashes and skin abrasions daily and immediately report them
to a coach.
10. Wash hands regularly.
11. Use a disease prevention spray or foam on days of competition, and shower
after matches at tournaments.
What is done to keep the facilities at Robinson Secondary School?
1. Mats mopped with a dual bucket system every day with disinfectant solution.
2. Wall mats are disinfected weekly.
3. Wrestlers are given skin checks regularly by coaches.
4. Wrestlers are required to shower with anti-bacterial soap after all mat workouts.
5. Wrestlers and parents are given information on skin disease prevention.
6. Wrestlers are not allowed to share towels or wear workout clothes that have not
been washed.
Restrooms/Locker rooms/Training room
1. Cleaned and disinfected on a daily basis by our custodians.
2. Athletes will be informed that they need to wear shirts when lifting.
3. Posters have been placed in training room areas informing athletes of what to
watch out for and to inform the Sports Medicine Staff if they have any
symptoms.
4. For athletes with known infections, Hibiclens Antiseptic/Antimicrobial skin
cleanser is used for daily cleaning.
5. Athletes have been educated about personal hygiene (washing hands, not
sharing personal items).
6. Wrestling mats are cleaned every day with disinfectant solution before and after
practice.
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1
Prevention of Illness & Medical Care Policy
Sickness can be prevented or at least kept to a minimum throughout the wrestling
season if you take care of yourself. During the season, your immune system may be run
down from training and stress, and the weather is not favorable so it is even more
important to take care of yourself compared to other times of the year. Below is list the
coaching staff recommends each wrestler follow throughout the season.
1.
2.
3.
4.
5.
6.
7.
8.
9.
Take a multi-vitamin every day.
Get a minimum of eight hours of sleep each night.
Maintain your sleep patterns on weekends and don’t stay up too late.
Take Vitamin C tablets each day.
Never go outside without a coat or stocking hat.
Dry your hair after showers and before you go outside.
Always wear socks.
Don’t share drinks.
Avoid close contact with others who are sick, and if you are sick keep your distance
from others.
10. Wash hands regularly throughout the day.
Team Medical Care Policy
Our philosophy concerning injuries is two-fold. First, the health and safety of the player
is our number one concern. Second, we want to get an injured player ready to play
again as quickly as possible. In the unfortunate incident that a player becomes injured,
we have established a Team Medical Policy designed to evaluate and treat the player as
quickly as possible. Should an injury occur, we would like to follow this protocol:
1. Evaluation by a Trainer, Team Doctor, Coach Hazard, or an Assistant Coach (depending
on when the injury occurs and upon who is present at the practices or events). Please
notify Coach Hazard if you think you need to go to the doctor. The RSS Trainer (Jeff
Perry/Deb Cassidy) and Coaches can refer you to a sports-minded doctor. Some minor
injuries can be evaluated without a doctor’s visit. Coach Hazard would like to be aware
of all injuries.
2. When a wrestler is being seen by a doctor, please relay any information pertaining to
the injury to Coach Hazard. It is very important that Coach Hazard and the rest of his
staff are kept up-to-date on the status of all serious injuries.
3. Parents will be notified in the case of any injury serious enough to be evaluated by a
physician.
4. A doctor’s note will be required for your child to be excused from practice for an
extended period of time. However, wrestling is a contact sport and many minor injuries
can occur. The Trainer and/or the RSS Coaches will work with each injury and each
athlete on an individual basis and some practice time may be missed without a doctor’s
note. Wrestlers are expected to attend practice even if they cannot participate.
Catastrophic Injury
In the unlikely event of a catastrophic injury, we have established an Emergency Plan to
handle such injuries.
1. A phone is always available at practices and competitions.
2. RSS has provided the team with a medical kit that is with us at practices and
competitions.
3. The coaching staff will have specific assignments concerning their role in the event of a
catastrophic injury, such as: who makes the 911 call, whoo stays with the wrestler, who
stays with the team, who calls the injured wrestlers parents, and so on.
Physicals – You must have a physical examination before you can participate in any RSS
workouts. A link VHSL physical form is available on the Robinson Athletics website.
http://www.robinsonathletics.com/
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3
Nutrition & Weight Management
Weight Management for Wrestlers
A.)
Weight Loss Principles:
Rule No. 1 - You have to eat and drink to lose weight.
Rule No. 2 - You have to exercise/workout to lose weight.
Rule No. 3 - You have to eat and drink the right things to lose weight.
B.)
You have to eat and drink to lose weight.
1.) Will you get to eat all you want during wrestling season? NO! But you
should try to eat 4-6 small meals a day.
2.) Your meals may be smaller portions, but the important thing is that you
keep food going through you throughout the day.
3.) Your body is like a race car - it can’t run without fuel and food is your
fuel.
4.) If you starve yourself, you slow down your metabolism and you are more
likely to binge eat.
5.) If you lose weight correctly, you should never have to miss a meal.
6.) The correct post-workout nutrition can help speed recovery and enhance
performance.
C.)
You have to exercise/workout to lose weight.
1.) Burn Calories Every Day!
i. Even on your days off, you need to do something to get a
workout in (run, ride bike, jump rope, etc.).
2.) Your body doesn’t really start burning fat until you have been working
out for 20 minutes. When trying to burn fat, make sure your workout is
at least 30 minutes long.
3.) It is better to get an extra workout in than starve yourself.
D.)
Eat and drink the right things when losing weight.
1.) Calories Count – Learn to read labels. Your volume of food only matters
24 – 36 hours before weigh-in (purchase food scale).
2.) Shop low calories on everything, do the math.
3.) Cheat a little, not a lot. Discipline + Time = Results. If you lose it slow, it
will stay off longer!! If you lose it fast, it will come right back on!!
i. If you like soda or candy bars, allow yourself one ONCE IN A
WHILE and not right before competition. You want the best fuel
in your body right before competition.
4.) Follow the dietary guidelines in the handout provided.
E.)
Liquids to drink:
1.) Best things to drink in order from best to worst:
i. Water, low-calorie juice, milk, un-sweetened tea, sports drinks,
diet soda, regular soda/pop.
ii. Helpful hint - When drinking juices and sports drinks, add water
to them. This dilutes them and lessens the amount of sugar and
increases the amount of water.
F.)
Foods to avoid:
1.) Chips, candy, sugared soda, cakes, ice cream, any fried foods, a lot of
white bread.
G.)
Signs of Weight Cutting:
1.) Dry Skin – Less calories, plus tons of perspiration = dry skin. Keep lotion
in workout bag.
2.) Dry mouth the night before weigh-ins.
3.) Grouchiness. The bigger the crybaby, the grouchier the wrestler, usually
the wrestler’s fault. Remember this is your choice so don’t take it out on
other family members because they can eat more than you!
4.) Tired at night – Due to:
i. Hard workout
ii. Change in caloric intake
H.)
Hints for Holidays and Days Off
1.) Stay away from snacks between meals and don’t eat until you can’t
move.
2.) During holidays food is abundant at gatherings and usually around the
house.
3.) Eat when everyone sits down for breakfast/lunch/dinner and eat
sensibly.
4.) Don’t keep going back for snacks. This is where people add the pounds
during the holidays.
I.)
#1 downfall for wrestlers when it comes to weight management
1.) YO-YO DIET
i. If you get your weight where you want it, you need to keep it
there.
ii. Your body develops a set weight. If you keep your weight
consistent for 2-3 weeks, that weight becomes your set point.
iii. When you develop that set point, you are able to increase your
intake and your body will burn calories in order to maintain that
set point.
iv. If your weight shoots way up after each competition or weigh-in,
your body never develops that set point and you’re constantly
having to diet.
v. Why sacrifice easy weight management and better performance
for one day of going overboard and a week of misery getting your
weight back down.
vi. KEEP YOUR WEIGHT CONSISTENT!!
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5
Meal Plans
Meal Plan on days with practice and no morning workout
Meal 1: Breakfast (7:00 a.m.)
Meal 2: (9-10 a.m. during school, between classes) Meal supplement bar or drink
Meal 3: Lunch (during school lunch)
Meal 4: 2:30 pre-workout meal (high-carb snack)
Meal 5: 5:30 post workout meal
Meal 6: 7:00-7:30 Dinner
Meal Plan on days with practice and a morning workout
Workout 6:30-7:00
Meal 1: Breakfast (7:30 a.m.)
Meal 2: (9-10 a.m. during school, between classes) Meal supplement bar or drink
Meal 3: Lunch (during school lunch)
Meal 4: 2:30 pre-workout meal (high-carb snack)
Practice 3:00-5:30
Meal 5: 5:30 post workout meal
Meal 6: 7:00-7:30 Dinner
Meal Plan on days with no practice and a morning workout
Workout 6:30-7:00
Meal 1: Breakfast (7:30 a.m.)
Meal 2: Snack (10:00 a.m.)
Meal 3: Lunch (12:30)
Meal 4: Snack 3:30
Meal 5: 6:00 Dinner
Meal 6: 8:30 Snack
What to eat each meal:
Eat a carbohydrate and protein portion with each meal, and a vegetable portion with
two meals each day. Meats should be grilled, broiled, roasted, or baked. Stay away
from fried foods. Vegetables can be eaten raw or steamed. A one-a-day vitamin pill
should be taken each day.
How much to eat each meal:
A portion is the amount of an authorized food, approximately the size of the palm of
your hand or your clenched fist.
What to drink:
Water should be the majority of the fluid you consume.
Eating Tips: Realize this is a general guideline. Each person’s body is different. If you
follow these guidelines and find you are not getting the desired results, make the
correct changes. If you are trying to lose weight and are not, you need to either cut
back on the amount of food or increase the amount of exercise you are doing.
Morning Workouts
If you are trying to lose body fat on days that you do a morning workout, you should not
eat before your workout and for 30-60 minutes after the workout. This is for a workout
on your own. If you are doing a morning practice, you will want something light and
easy to digest before you workout, preferably something with complex carbohydrates.
Before Workouts
In order to stimulate nutrients within your muscles and delay fatigue, you should take in
carbohydrates 30-90 minutes before workout (whole grain bagels, crackers, granola,
PowerAde, or Gatorade).
During Workouts
If losing body fat, you should drink only water during workouts. If you are trying to
maintain or gain weight, you should take in some carbohydrates (PowerAde or
Gatorade).
After Workout Meals
In order to replenish energy stores and recover quickly, you should have a snack with
both protein and carbohydrates directly after a workout (within 30 minutes) and hold
off eating dinner for 1.5-2 hours after workout. It is very important to take in the right
nutrients within 30 minutes of a hard workout. This can be a protein powder mixed with
a PowerAde or Gatorade. Rehydrating with water is also very important.
Rehydrate After Practice
Drink 2-3 cups of water for every pound lost during practice and rehydrate within two
hours of practice. One way to know if you are hydrated is that the clearer your urine is,
the more hydrated you are. Avoid drinks with caffeine and carbonation.
If you are trying to maintain or lose weight, you shouldn’t eat or snack for two
hours before bed.
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List of Foods
Proteins
Carbohydrates
Vegetables
Chicken Breasts
(skinless)
Turkey Breasts
(skinless)
Lean Ground Turkey
Baked or Grilled Fish
Crab (steamed)
Lobster
Shrimp
Top Round Steak
Top Sirloin Steak
Ham
Eggs (whites)
Low-fat Cottage
Cheese
Ice Cream (low-fat)
Milk (Low Fat)
Baked Potatoes
Sweet Potatoes
Yams
Squash
Pumpkin
Steamed Rice
Pasta
Oatmeal
Barley
Beans
Corn
Strawberries
Melon
Apples
Oranges
Yogurt (light)
Whole Wheat Bread
Bananas
Bran Cereals
Tortillas
Pancakes
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Mushrooms
Spinach
Tomatoes
Peas
Artichokes
Cabbage
Celery
Zucchini
Cucumbers
Onions
Soy Beans
Lentils
Kidney Beans
Sweet Potatoes
Sportsmanship
Points of emphasis for those who attend a sporting event:
One of the greatest perils to athletics is overzealous fans. For athletic programs to
provide the best experience for their student-athletes, coaches, officials, and
spectators, implantation of good sportsmanship is key. Below are some points of
emphasis on sportsmanship that may protect the integrity of athletics and enable fans
and participants to better enjoy the contest.
1. Show interest in the contest by enthusiastically cheering and applauding the
performance of all teams.
2. Show proper respect for opening ceremonies by standing at attention and
remaining silent when the national anthem is played.
3. Understand that a ticket is a privilege to observe the contest, not a license to
verbally attack others or to be obnoxious. Maintain self control.
4. Do not boo or make disrespectful remarks toward players or officials.
5. Learn the rules of the game so that you may understand and appreciate why
certain situations take place.
6. Know that noisemakers of any kind are not proper for indoor events.
7. Obey and respect officials and faculty supervisors who are responsible for
keeping order. Respect the integrity and judgment of game officials.
8. Stay off the competition area at all times and out of the areas marked for
coaches and wrestlers.
9. Do not disturb others by throwing material onto the playing area.
10. Show respect for officials, coaches, student-athletes, and cheerleaders.
11. Respect public property by not damaging the equipment or facilities.
12. Know that institutional officials reserve the right to refuse attendance of
individuals whose conduct is not proper.
13. Refrain from the use of alcohol and drugs on the site of the contest or before
arriving at the site of the contest.
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Parent Expectations
1. As a parent of a Robinson Secondary School student athlete, you must
acknowledge that you are a role model for your child. Remember that high
school athletics are an extension of Robinson Secondary School’s academic
mission, and serve educational, developmental, and health purposes in the life
of your child. As a parent, you must show respect for all players, coaches,
officials, and supporters of your child and participating institutions. You accept
and understand that the spirit of fair play and good sportsmanship are expected
by Robinson Secondary School at all athletic events on and off campus. You
need to accept your responsibility to be a model of integrity and good
sportsmanship that comes with being the parent of a Robinson Secondary
School student athlete.
2. Take ownership of your part in this program. Make sure your child attends every
function, workout, and practice, prepared and on time.
3. Monitor your child’s academic progress and make sure he completes his
assignments on time. A typical high school student will have homework or
something to study each night.
4. Respect all rules and guidelines set forth by the coaching staff and support
disciplinary actions taken on your child by the coaching staff.
5. During competitions, please stay in the stands and cheer on all members of the
RSS Wrestling Team.
6. Make a deposit into your child’s life and join Robinson Secondary School’s
Rams Athletic Boosters. This organization’s sole purpose is to benefit your child
while he/she is part of this program. WE NEED HELP!
a. If you have any questions or concerns about our program, please go to
Coach Hazard first. Please do not go to the Principal, Assistant Principal,
Athletic Director, or Assistant Coaches; they will refer you to Coach
Hazard.
You may contact Coach Hazard (703) 517-6825 or (703) 323-5818.
If you cannot reach him, please leave a message and he will return or
react to your call as soon as possible. Please do not approach the
coaching staff with a problem directly before competition or practice,
during competition or practice, or directly after competition or practice.
Please be aware that The RSS Coaching Staff will not discuss matters of
other wrestlers with you.
At any appropriate time, Coach Hazard will, in a civil manner, discuss the philosophy
behind the policies in this handbook and ways that we can improve your child’s
performance in the classroom or on the mat.
Thank you for allowing your child to wrestle for us. We know that each wrestler will
become a better person for being in our program.
Cael Sanderson’s Advice on
Parenting a Wrestler
I have several parents ask me how to make their kids dominating
wrestlers and most don't listen. They are obviously just expecting me
to reinforce what they already think and if I don't, they don't listen.
They expect me to say the crazy stuff like "have them run sprints
around the block dragging cinder blacks, or feed them raw meat,
lock them in a closet with a badger, have their five year old do 100 pushups after they finish their 4 hour workout, take them to every
tournament possible as soon as they can walk, have a belt ready to whip them if they lose, etc.
I tell them that the biggest mistake parents can make with their children in athletics (or anything for that matter) is to blur the lines
between why they support and love them. It is very easy for kids to mistake why a parent is proud of them. Kids need to know that
their parents love them just because they are their son or daughter.
To help kids reach their greatest potential, they need to know that their parents support their effort--not whether they win or lose. A lot
of parents give their kids the impression that they are only proud of them if they win. Parents are the most important people in the
world to their kids. Wrestling is already a tough sport. If a kid thinks he has to win to make his parents proud of him--that is a ton of
pressure. In my opinion, that is the greatest pressure in the world, especially for a kid. A parent not being proud of you is far more
frightening then the scariest opponent. Most kids won't last long in sports in that kind of environment. And the kids, who do tough it
out, or have no choice, are usually the ones who develop mental problems. They are the ones who usually end being labeled "head
cases." The kids whose parents simply expect their best effort in training and in competition are the ones who have the better chance
of reaching their potential.
My advice for parents who want to help their kids get the most out of sports is to simply support your kids, support their best effort,
keep things in perspective for them (wrestling is just a game), reinforce that giving it 100% is the goal and be proud of whatever
comes after that. Parents with young athletes, make the kid think it is his idea to wrestle, let him set the schedule and decide how
many tournaments he wants to go to. Sure, you can manipulate (bad word) what they think they want to do-- but let it be their idea. If
your child wants to go to a tournament, make sure he puts the work in to be prepared for it. Make sure he has the grades in school
that you want him to have to be eligible for you to take him to tournaments and even to practice. It takes a game plan like that to help
your kid go all the way with anything. Nothing will teach your child how to be successful in life better then wrestling. Don't worry about
wins and losses with a young wrestler. If you make it about wins and losses, your kid probably won't last long enough in the sport to
get the most out of it. The ultimate goal of sports should be to get an education and prepare for the rest of your life and of course have
fun. Think long term. It's more common than not that the parents who have their kids going 100 miles an hour are going to be doing
well early. Do that if your goal is to have the best 8 year old wrestler you can. If you want to create a good high school wrestler, or
even college, do what I suggested. Of course, there are exceptions to every rule. There are kids who want to compete at every youth
intergalactic championship out there. My advice for them would be to take them to a few tournaments but make it a privilege. Hold
them back a little so they really develop a love to compete. Tough love is also important to develop a good wrestler. That's a different
subject though. My mom was not afraid to get in my face and let me know if she didn't think I gave it my best. For young wrestlers who
are reading this--it's important that you realize that your parents, no matter how much pressure you think they put on you, just want
what is best for you. They want you to win because they want to see you be successful. They want to see you be happy. Even if they
don't communicate that message the best--it's the deep-rooted truth. Know that it is the truth. It is. Know that your parents and family
go to tournaments to support you, not to see you win. Knowing that this is the truth, and it is, should take some unrealistic pressure
and let you attack your goals--for you.
…When you start worrying about things outside of your control, like anything other than being the best you can be, then you make it
more difficult to reach you potential.
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Parent’s Guide to a Wrestling Match
At the start of the match, wrestlers begin on their feet, facing each other in the “neutral
position”. The wrestler wearing a GREEN leg band is the HOME wrestler and the
visiting wrestler wears RED. The wrestlers shake hands and the referee blows the
whistle to begin wrestling.
Wrestling Positions
While the first period begins with the wrestlers in the neutral position, a coin toss
determines which wrestler gets his choice of starting positions of the second and third
periods. If the home wrestler gets to choose his position for the second period (top,
bottom, or neutral), the visiting wrestler gets his choice the third period. After the first
period is completed, the wrestler who wins the coin toss has the opportunity to choose
the position or defer his choice to the third period.
Point Scoring
For scoring points throughout the match, wrestlers are awarded points for the
following moves: takedown, reversal, escape, and near fall. The referee can also award
points for illegal holds or stalling.
TAKEDOWN (2 points) A takedown occurs when either wrestler, starting from
the neutral position, gains control of his opponent on the mat.
ESCAPE (1 point) The defensive wrestler (on bottom) is awarded one point for
an escape when he moves to a neutral position.
REVERSAL (2 points) The defensive wrestler (on bottom) is awarded 2 points
for a reversal when he gains control of his opponent and becomes the offensive
wrestler (on top). This may take place while the defensive wrestler is either on
his feet or on the mat.
NEAR FALL (2 or 3 Points) Points for a near fall are awarded when the nonoffensive wrestler has control of his opponent in a near pinning position. This
occurs when the defensive wrestler’s shoulders are restrained four or fewer
inches from the mat, one shoulder is touching the mat and the other is held at a
forty-five degree angle to the mat, or when the wrestler is in a high bridge or
supported on both elbows. If the near fall criteria are met for a period of two
consecutive seconds, a two-point near fall is awarded; if the near fall criteria is
met for five consecutive seconds, a three-point near fall is earned.
END OF MATCH A match ends when one of the following occurs: a pin (fall), a
technical fall, or time expires.
PIN (FALL) A pin is awarded when a wrestler holds any part of both of his
opponent’s shoulders to the mat for two continuous seconds.
TECHNICAL FALL When a wrestler has earned a 15 point advantage over his
opponent, the referee will end the match.
TIME EXPIRED If there has not been a fall or a technical fall by the end of the
third period, the winner of the match is determined by the number of individual
points scored. The wrestler with the most points wins the match by decision.
OVERTIME A two minute overtime period begins immediately after the
regulation match. Both wrestlers are in neutral position. The first wrestler to
score is the winner.
INFRACTIONS, PENALTIES AND INJURY, TIME-OUTS, ILLEGAL HOLDS
Illegal holds are dangerous and can cause injury. Whenever a referee witnesses one of
these holds being used, he awards one point to the offender’s opponent. Illegal holds
include, but are not limited to:
SLAM– lifting and returning an opponent to the mat with excessive force
HAMMERLOCK– pulling the opponent’s arms too high on the back or pulling
the arm away from the back.
HEADLOCK– arms or hands are locked around the opponents head without
encircling an arm.
FULL NELSON– arms are under both arms of the opponent and behind the
head.
Potentially Dangerous Holds occur when a body part is forced to the limit of the
normal range of movement. The referee will caution a wrestler against forcing a hold
into an illegal position; however, he will not stop wrestling action unless it is necessary
to prevent an injury.
Technical Violations may cause the offending wrestler to be penalized one point. The
referee may give cautions or warnings about some violations but not all. Technical
Violations include assuming an incorrect starting position, false start, grasping clothing
or headgear, interlocking hands, and leaving the wrestling area without permission
from the referee.
CONDUCT INFRACTIONS:
UNNECESSARY ROUGHNESS– Physical acts that exceed normal aggressiveness.
UNSPORTSMANLIKE CONDUCT– Physical and non-physical acts that can occur
before, during, or after a match. Examples: shoving, swearing, failing to follow referee
instructions, baiting, and taunting.
FLAGRANT MISCONDUCT- any physical or non-physical act occurring before, during,
or after a match that the referee considers to be serious enough to disqualify a
contestant from a match or tournament. Examples: biting, head-butting, elbowing, and
so on.
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STALLING– Each wrestler is required to make an honest attempt to stay within the 10 foot
circle and wrestle aggressively at all times. When a referee recognizes stalling, he will warn the
offender. Further violations will be penalized.
Penalties and warnings are cumulative throughout the match and overtime. Penalty
points are awarded to the offender’s opponent. He is awarded one point for the first
and second offenses, and two points for the third offense. On the fourth offense, the
offending wrestler is disqualified.
Dual Meet Scoring
DUAL MEET
Technical Fall Win by 15 pts.
5 team points
Fall (Pin)
Forfeit
Default
Disqualification
6 team points
6 team points
6 team points
6 team points
Major Decision win by 8-14 pts.
5 team points
Decision win by 1-7 pts.
3 team points
Promoting a Positive Athletic Experience
The Parent’s Guide:
From: Greg Dale, Ph.D., Mental Training Coach, Duke University
1. Be the best supporter and role model you can be. You, as parents, will
have a bigger influence on your child’s life than anyone else.
2. Communicate with your athlete and find out his goals in the sport. These
goals may be different than what you want. Intrinsic motivation is much
stronger than extrinsic motivation!
3. Let them know that anything worth achieving is going to take a lot of
hard work.
4. Support your child and be realistic in his ability and skill level and
encourage him to strive to higher levels. DON’T compare your athlete to
others!
5. Show unconditional love and support for your child NO MATTER how he
performs!!!! Realize that nobody loses on purpose.
6. Let the coaches coach. The worse thing we can have is a confused
athlete.
7. Encourage your athlete to be a leader. Let him communicate with the
coaches and let him make decisions.
8. Don’t make excuses for your athlete.
9. Game Day Rules
i. Passionately cheer and support your wrestler and the team.
ii. Please stay off the competition floor and out of the wrestler’s
corner.
iii. While in the stands be positive. Don’t yell criticisms or do
anything to draw attention away from the athletes and toward
you.
iv. While your athlete is competing, please don’t make an effort for
the athlete to focus on you rather than the coach. Once again, we
don’t want a confused athlete.
v. Please refrain from yelling derogatory comments to the officials,
fans, or anyone else involved in the event.
vi. Let the coaches deal with referees. I have never seen abusing a
referee lead to a positive reaction.
vii. Let the coaches coach and please don’t interfere with coaches
during competition.
viii. Support the coaches’ decisions and any disciplinary actions by the
coaches.
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I have read and understand the Robinson Secondary School Wrestling Handbook.
By signing below I agree to follow the rules and guidelines set forth in this
handbook to best of my ability and accept the consequences for not following these
rules and guidelines handed down from the RSS Wrestling Staff and/or RSS
Administration. I also understand that one parent/guardian signing this holds both
to this agreement.
Player__________________________________________________________________
Print Name
__________________________________________________________________
Signature
Parent/Guardian_________________________________________________________
Print Name
___________________________________________________________
Signature
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