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Northen Lebanon Youth Wrestling Notes
The youth wrestling program will be broken up into 2 groups & will practice 4 nights, with each group practicing 2 nights a week. Attendance will be taken at the beginning of each practice, with those wrestlers with perfect attendance being recognized at the end of year banquet.
NL Blue: Will practice Tuesdays & Thrusdays
NL Gold: Will Practice Mondays & Wednesdays
NL Blue will consist of the wrestlers who are NEW to the sport or who have only minimal experience. The focus of NL Blue is to teach the basics of wrestling and to have FUN!!
Practices should consist of Technique and fun activities.
Live wrestling should be used sparingly, and be situational wrestling for short periods of time.
Open tournaments are optional at this age, and coaches should identify those who may become discourage in such situations.
Novice tournaments will be attended by wrestlers in this group.
NL Gold will consist of those wrestlers who have experience in the sport. The focus of this group is to teach the basics of wrestling ans to intoduce competition. Wrestlers who may be come discourage through competitive tournaments should be identified by the coaches.
Wrestlers who have maximum experience will be challenged in a manner that will prepare them for the Jr High level.
The Northern Lebanon Youth wrestling team competes in 2 youth leagues. The CPWA league is based out of the Harrisburg area, and allows our wrestlers to compete with a varity of other schools. There are a few dates that we are committed to as a member of this league.
The Lancaster-Lebanon league consist of 13 LL schools. NL is in a division with 6 other schools. This league encourages positive wrestling experience with a scrimmage/ dual meet format. Meets are weekdays, Friday nights, or Saturday Mornings, depending on the Gymnasium availability. Meets will be organized with wrestlers competing against others with similar experience levels. The meet will end with a dual meet, with each team presenting a lineup of "starters."
Preliminary Dates to know:
Nov 16/17- first Practice
Dec 12- Scrimmage at NL (all wrestlers)
Dec 19- NL Novice Tournament (1st & 2nd year wrestlers ONLY)
Jan 16- CPWA League Duals @ NL (all wrestlers)
Jan 23- NL Duals (dual meet team)
Jan 31- CD East Duals (dual meet team)
Other competitions will be announced in advance, and posted on the bulletin
board outside of the practice room, and apprear here on the web. These dates are in addition to the scrimmage duals we wrestle in the LLLeague, as well as a few other tournaments we compete in annually.
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New NL Wrestling Photo Album
2010 Photo Album
You can add your photos if you would like..... Let just make this a real nice place to see the team's hard work, dedication, and rewards!!
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10th annual Tuscarora Holiday Wrestling Tournament
Registration Form
December 12, 2009 - 09:00 AM --
Folks,
The Tuscarora Wrestling Boosters will be hosting their 10th annual Holiday Tournament on 12/12/09. I have attached the info for this event and would appreciate your help by distributing to your local teams and clubs. Please note our event has a Junior High division and can provide some additional mat time to those wrestlers. The tournament is full double elimination.
Online registration is available at: Click on Registation Form
Information is also available at www.pywrestling.com and there is a link to the online registration on the banner.
Again, any help you can provide by sharing this information will be greatly appreciated and we hope to see you on 12/12.
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BECOME A NL WRESTLING BOOSTER
Sponsor Letter
Northern Lebanon Wrestling is on the rise. Since 2004, the wrestling team has averaged over seventy plus students in the program annually.
The program recorded several dual victories over the same time span.
As the team grows, so does the importance of the Booster Club.
Your Booster Club has provided:
Coaches Uniforms
Singlets (Uniforms)
Warm-ups
Training Dummies
Trophy Case
Awards Banquet
Scholarships
Website
Our Team Tournament Entry Fees
Everything your wrestler will use during training and tournaments, except the mat, has been provided for by the Booster Club. So please help us support the needs of our wrestlers.
As the primary generator of income for the team, the Booster Club contributes 100% of the money raised through Membership and fund raising to meet the needs of the Team and Coaches. If you are not a member, please consider joining today!
If you haven't joined the Wrestling Booster Club, you should consider doing so now. Just click sponser letter for more information.
Thank you to our Current Sponsers!
Harper's Tavern, Supreme Mid-Atlantic Corp., Amerman,Hess,& Grinder,P.C., Rusty Wallace Realtor, First National Bank of Fredericksburg, Eagle Hotel, Walter's Environamental Services, American Hairforce, Pizza Town 1 & 2, Phy Graphix, En-Kay Sporting Goods and Herb Sheet Metal, Inc.
To find out more about our sponsers please click on the side tab "Sponsers", and look under "coupons" for special discounts.
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Vehicle Decal Supporting your Wrestler
Player Decal for NL
Need a decal to put on your car to show support for Your NL Wrestler???? Or you just want to put your name on a decal & drive around for a while...Well why not?
They measure approx. 6"x6", CLICK on the NL Wrestling Wndw Decal that is underlined so you can see what the decal will look like.
These are available for $11.75 each and it is about a 2 week lead time.
Just email me with your request at webmaster@nlwrestling.org. Thanks
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Vehicle Window Decal Now Available
NL Wrestling Window Decal
Need a decal to put on your car to show support for NL Wrestling????
They measure approx. 6"x6", CLICK on the NL Wrestling Wndw Decal that is underlined so you can see what the decal will look like.
These are available for $8.75 each and it is about a 2 week lead time.
Just email me with your request at webmaster@nlwrestling.org. Thanks
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New Season Starts Soon
It is time to get excited!!! The 2009-10 wrestling season is just around the corner and there are some important dates for everyone to be aware of:
Oct 22, 2009 Wrestling Call outs @ the High School Café 5-7:30 pm
Oct 24, 2009 Wrestling Call outs @ the High School Gym Lobby 8-11am
The calendar has been updated with upcoming camps, wrestling opportunities, elementary, middle school, Jr. Varsity, and Varsity schedules.
We will be working on setting up online registration for call out and our own wrestling tournaments.
Also take a minute and add your name to the email list and keep updated on all this wrestling related at Northern Lebanon.
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1st Annual NL Novice Wrestling Tournament
Mark Your calanders and lets get ready to RUMBLE!!!!!
The Novice Tournament is on for December 19, 2009. Register online, or print a copy off and mail it in, but get registered as soon as possible.
The tournament will be limited to the first 250 wrestlers. Register early so you don't get left out.
See you there!
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WRESTLING BOOSTER FUND RAISER
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Youth Wrestling Club Registration
The Youth Wrestling Form has been added to the online form section for anyone wishing to register early.
Please click on the title off to the right side of the web page.
Thanks
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NL Wrestling Techinques
Northern Lebanon Wrestling Techniques
Please take an opportunity to visit this link & let us know what you think. This is a huge group of training videos.
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Wrestling Specific Workouts for Speed & Power
October 28, 2008 --
Wrestling is a dynamic sport, which is unique because it is a form of combat. When analyzing the best way to design a specific workout for a combat sport, it must be realized that the athletes are constantly trying to manipulate and stabilize their own body mass as well as their opponents.
Wrestling workouts should be designed to enhance the wrestler's ability to develop pure bodyweight strength and power. In order to train these athletes in a sport specific manner, their workouts should include dynamic movements using the bodyweight of another person. This article will look at the best ways to accomplish this and design a wrestling specific workout.
The top priority in creating a great wrestling program is to allow the athlete to be able to move his own bodyweight through space. This can be accomplished through pull-ups, towel pull-ups, inverse rows with regular and altered grips, variations of the pushup, bodyweight squats and lunges and core stabilization exercises such as the abdominal wheel, planks and physio ball rollouts.
The second major component to an all around wrestling program includes the wrestler performing dynamic exercises with the use of a partner's bodyweight. These exercises are specific to a wrestling match because wrestlers are constantly trying to manipulate the bodyweight of their opponent during a match. By training with a person of equal size and moving their body through space, the wrestler will be more ready to handle the shifting and dynamic bodyweight of their opponents. Some great exercises for this phase of training include squats and lunges with a partner on your shoulders, layered pushups where the top partner is leaning on the bottom partner perpendicularly, creating a letter "T". The bottom partner performs pushups while supporting the weight of the top partner and then after the reps are complete, the bottom partner stabilizes and the top partner performs their reps on the raised body of his partner. Another great bodyweight exercise involves walking with a partner on your back, performing a monkey routine where one partner is standing with arms out to form a "T". The partner will start on your back, almost like the beginning of a piggy back ride and climb his way around their partner until they are back to the starting position. The number of partner-bodyweight exercises is only limited by the imagination; however it is an important factor to consider.
Lastly, the metabolic demands that are placed on the body during the course of a wrestling match must be taken into consideration. A typical period of wrestling lasts for two minutes. A period of wrestling will tax the anaerobic and aerobic energy systems. It should be the goal of the trainer or coach to have the body adapt to a point where it can buffer lactic acid and H+ ions so they do not interfere with muscle contractions or performance. I like to have my wrestlers perform roughly two straight minutes of work before resting. The rest between sets can start at around five minutes and eventually you want to work this down to about a minute while performing multiple sets. It should also be a goal to enable the wrestler to perform more than three sets or periods of this type of metabolic conditioning in a workout. It is ideal that the actual wrestling match feel easy compared to the training program.
Again, the imagination is the limit for the coach or strength and conditioning specialist when designing a wrestling program. Other activities such as tire flips, using a sledgehammer, the farmer's walk and 400 yard shuttles can and should be added into the mix. The shuttle is great for anaerobic conditioning and these other exercises call for handling uneven weight. Most importantly, these can add a level of fun and excitement that is sometimes hard to capture in the weight room. All the other traditional exercises can also be used in the program. Here is what a sample workout might look like:
EXERCISE TOTAL TIME
6 PULLUPS
10 UNEVEN PUSHUPS
10 PARTNER SQUATS 2 minutes is the goal. Rest 4 minutes, then repeat 2 more times.
8 TIRE FLIPS
15 BARBELL SHRUGS
6 ALTERED GRIP
PULLUPS
Hopefully this is helpful in designing a complete wrestling program. Just make sure the wrestlers don't begin their program right before the season starts.
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Off Season Work
We have went thru & simplified the web page. Hopefully you will find what you need in a simpler format. There is plenty of off season wrestling still going on and if you are looking for some place to practice please let me know thru the web page.
This is also a great time to start preparing for next season with some strength & conditioning work out. PLEASE check under training tips for some ideas....But the key is to do something in the off season to help yourself. Attend a camp, take up some extra running, extra push ups, swimming, just get out and have some fun!!
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