Wrestling Cheat Sheet

The key takeaways for beginners – the clean level change, base stance and the sprawl that stops every leg attack.

Equipment

Item	Priority	Tip
Wrestling shoes	High	The one item with no substitute – thin sole for mat feel, high cut for ankle support.
Ear guard	High	Halves the risk of bruising – but only if you actually wear it in training too.
Tight clothing	Medium	Compression shirt and shorts for training, a singlet for competition – nothing loose.

Your start

The fight for control: Wrestling is grappling without strikes – takedown to the floor, then both shoulders to the mat.
Freestyle or Greco-Roman: Freestyle allows leg attacks, Greco-Roman forbids anything below the waist.
Falling technique first: Before you throw, you learn to land and bridge safely yourself – the foundation for everything else.
Low-risk entry: Beginner training is low-risk; ear guards and falling technique protect you from session one.

The 3 golden technique rules

Factor 1: Level change from the knees

Concept: The most common mistake is bending at the hips – that walks straight into your opponent's sprawl. Tip: Lower your centre of gravity from the knees, keep your back upright, don't fold at the hips – the base move for every leg attack.

Factor 2: The sprawl beats every shot

Concept: A sprawl that just sets down instead of driving the hips hard downward won't stop the attacker. Tip: Throw both legs back forcefully, drive the hips down hard, chest on head and shoulders – then immediately rotate into control.

Factor 3: Base before freedom

Concept: Every escape follows the same principle: secure your base first, then free your hips, then create distance. Tip: Hands and knees wide, back flat, head up – an opponent can only turn you once he breaks your base first.

Paths to victory

Path to win	Remember
Fall (pin)	Ends the match instantly – both shoulders on the mat at once.
Technical superiority	A 10-point lead in freestyle, 8 in Greco-Roman.
Point lead	Points in steps of 1/2/4/5 for takedowns, turns and big throws.
Weight class	Pick one close to your healthy everyday weight – cutting brings no winning edge.

Safety on the mat

Learn to fall safely: Round your back, chin to chest, slap down with your arms – never land on the back of your head.
Neck strength is mandatory: A strong neck measurably lowers injury risk – but only when built slowly and progressively.
No dehydration cuts: Manage weight weeks in advance through nutrition, never through dehydration the night before.
Hygiene is safety: Shower immediately, wash gear after every session – skin infections are the invisible risk.

Pro tip: Drill the sprawl until it's a reflex: read the level change and reaching hands, then legs back, hips down – read the shot early and you never have to fight it off hard.