Wrestling Flexibility & Mobility Practice Plan for 9 and 10 Year Olds

Scattered shapes become a named sequence: hips, shoulders, spine, owned in order. The posture bridge arrives; the neck stays in posture-land.

Arm circles, hip circles, three frogs visited, one cobra. The shapes assemble for their sequence.

The sequence's opening, in order forever: the frog throne (45 seconds, breathing slow), the LOW LUNGE each side (back knee down, hips sinking forward proud, 30 seconds per side), the butterfly (gentle flutters, then stillness), the straddle reach (proud back law eternal). Twice through. Hips are wrestling's vocabulary; the chapter reads them in order.

The upper chapters: shoulder circles and arm-across holds (20 seconds each arm), thread-the-needle each side (the mat's rotation, met gently), cobra sunrises, cat-cow flows (five slow rounds, the spine waving). Twice through, breathing conducting everything.

The safe cousin: lying back, feet planted, HIPS pressing to the ceiling (shoulders and feet carrying everything, the neck resting entirely), two-second holds at the top, two sets of eight. Wrestling's arching family starts here and stays here at home: the neck versions live with coaches, stated plainly and cheerfully.

The whole routine run compressed once (each shape visited briefly, in order, self-conducted), the family stretch-book updated (new shapes, proud-back verdicts), one throne visit to close.

What to watch today: breathing forgotten. Holds without breath become bracing contests, and the entire method is exhale-into-ease: shapes softening across the forty-five seconds. Teaching the breath INSIDE the holds (counting exhales, softening on each) is the session's deepest work; ranges follow lungs at every age.