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Developing Champions 

On and Off the Mat

At Orono Wrestling, our mission is to build resilient, disciplined, and confident student-athletes through the sport of wrestling. We are committed to creating a team culture rooted in respect, accountability, hard work and personal growth—on the mat and beyond.

Our vision is to be recognized as one of Minnesota’s premier wrestling programs—producing not only skilled competitors but strong leaders and positive role models. Through comprehensive training that builds physical, mental, and emotional strength, we prepare every athlete for success in competition and in life.

This page includes everything you need to know for the year ahead: team expectations, training and nutrition guidance, communication protocols, volunteer opportunities, and answers to common questions.

Handbook FAQs

Orono Wrestling Handbook

This handbook outlines everything you need to know to have a successful season with Orono Wrestling. It’s designed to help athletes and families understand what’s expected—both on and off the mat—and to provide the tools needed to thrive.

Wrestler's Guide to SuccessTeam StandardsMindset & Confidence TrainingHygiene & CleanlinessNutrition & Weight ManagementVolunteer RequirementsPractice ExpectationsTournament ExpectationsParent & Coach CollaborationVarsity Lettering Requirements50/50 Annual Raffle Fundraiser

Wrestler's Guide to Success

Success in wrestling requires more than physical strength—it demands discipline, consistency, and the right mindset. At Orono, we believe in developing the whole athlete. Follow these key principles to thrive both on and off the mat:

🔥 Effort, Discipline & Fight

  • Outwork the competition—strive to be uncommon among the uncommon.
  • Push beyond your limits; you’re capable of more than you think.
  • Give 100% in everything—drilling, matches, recovery, and school.
  • Make sacrifices to reach your goals. Greatness requires commitment.
  • Bring the fight every day—in practice, in competition, and in life. Fight for every point, every inch, every opportunity.

🛠️ Technique & Training

  • Master 2–5 scoring moves on both sides of your body.
  • Beat your opponent off the whistle from the bottom position.
  • Develop 2–3 reliable mat returns, pinning combos, and tilts.
  • Drill at high pace daily and embrace daily situational sparring.
  • Visualize technique, strategy, and victory every night.

💪 Physical Conditioning

  • Train year-round with strength, speed, and circuit workouts.
  • Prioritize recovery: sleep, hydration, ice baths, and nutrition.
  • Stick to a consistent warm-up routine before every match.

🧠 Mindset & Mental Toughness

  • Watch mindset training videos weekly.
  • Focus on scoring—not just winning.
  • Reset quickly after setbacks—during matches and tournaments.
  • Build confidence through preparation, positive self-talk, and visualization.
  • Be the aggressor. Don’t fear mistakes—learn from them.

🤝 Character & Leadership

  • Be early. Be reliable. Be accountable.
  • Respect teammates, coaches, opponents, and officials.
  • Lead in the classroom, on the mat, and in the community.
  • Be a great teammate. Help others. Lift up those around you.
  • Practice gratitude and humility—win or lose.

📽️ Film Study & Learning

  • Study setups, movement, and mistakes—both yours and others’.
  • Be adaptable. Make match-time adjustments.
  • Embrace continuous improvement. Learn every day.

🧍 No Excuses. No Shortcuts.

  • Train hard. Recover smart. Compete fearlessly.
  • Stay focused on what you can control—effort, attitude, and growth.

“Leave it all on the mat. Every whistle, every match, every day.”

Team Standards

At Orono Wrestling, our team culture is built on respect, accountability, and effort. These standards guide how we train, compete, and represent ourselves on and off the mat.

⏱️ Be Early. Be Ready.

  • “If you’re on time, you’re late.” Show up early and prepared—every practice, match, and meeting.

🤝 Be a Great Teammate

  • Treat teammates like family—support each other in victory and defeat.
  • Look out for those who are left out. Be the one who includes, not excludes.
  • Zero tolerance for hazing, bullying, or disrespect.

🙋‍♂️ Be Coachable

  • Ask questions. Listen to feedback. Strive to improve every day.
  • Own your effort. Take responsibility for your training and mindset.

📚 Be Accountable—In and Out of School

  • Stay on top of your schoolwork and responsibilities at home.
  • Manage your time wisely. Your effort in the classroom reflects your effort on the mat.

🧼 Respect Our Space

  • Keep the locker room, wrestling room, and gear clean.
  • No playing in the locker room or hallways. Get dressed, get focused, get to work.
  • Help clean up mats daily—this is our home, take pride in it.

💯 Give Your Best—Always

  • Be a leader by example.
  • Show sportsmanship at all times. Win with humility. Lose with class.
  • Don’t let wins or losses define you—your character does.

“How you do anything is how you do everything.”

Set the standard. Be the standard.

Mindset & Confidence Training

Wrestling is as much a mental game as it is physical. At Orono, we train our minds to be as sharp and resilient as our bodies. Confidence isn’t given—it’s built. Here's how we do it:

💬 Believe You Can Win

  • Every setback, loss, or injury is part of the journey.
  • Champions believe in themselves regardless of adversity.

🔁 Reset & Refocus

  • Expect adversity—bad calls, blood time, tough opponents.
  • Hit your mental reset button during and after matches.

🧍 Positive Reinforcement

  • Focus on effort, not just results.
  • Encourage teammates and respond to challenges with maturity.
  • Practice positive self-talk—replace doubt with confidence and stay mentally strong, especially in tough moments.

🎯 Goal Setting

  • Set short-term and long-term goals you can track.
  • Celebrate progress and stay committed to the process.

👀 Visualize Success

  • Mentally rehearse matches before you step on the mat.
  • Use visualization in the morning, on the bus, and before bed.

🧘‍♂️ Mental Training Tools

  • Practice mindfulness, deep breathing, and meditation.
  • Control your inner voice—replace doubt with determination.

🙌 Support Matters

  • Surround yourself with teammates who uplift and challenge you.
  • Coaches, family, and friends play a huge role—lean on them.

👣 Lead by Example

  • Wrestlers watch your actions—be the example.
  • Parents and coaches: your body language, tone, and reactions matter.

“Success is no accident. It’s hard work, perseverance, learning, and love for what you do.” – Pelé

Hygiene & Cleanliness

In a high-contact sport like wrestling, hygiene is non-negotiable. Maintaining personal cleanliness helps prevent skin infections and promotes a healthy, safe training environment for everyone.

🚿 Shower Immediately After Practice

  • Wrestlers must shower after every practice or match—either on-site or as soon as they get home.
  • Private showers are available in the locker room after high school practices.

👕 Wear Clean Gear Daily

  • Practice clothes, singlets, and headgear must be washed after each use.
  • Bring a clean set of clothes every day—no exceptions.

🦠 Address Skin Issues Immediately

  • Report any rash, bump, or irritation to a trainer, coach or parent right away.
  • Wrestlers may be required to sit out and obtain a doctor’s note along with a completed MSHSL or MNUSA skin form before returning to practice or competition 
  • Antibiotics or treatment may be required for clearance.

MNUSA Skin Form (To Be Completed by Doctor)

MSHSL Skin Form (To Be Completed by Doctor)

🧽 Keep Shared Spaces Clean

  • Lockers and the locker room must be kept tidy and organized—checked daily.
  • Mats are sanitized daily—High school wrestlers are responsible for mopping before and after practice.
  • No food or drink left in the wrestling room (except water.)

Clean habits = healthy team = stronger season. Let’s all do our part.

Nutrition & Weight Management

Fueling your body is just as important as training it. At Orono Wrestling, we teach athletes how to eat for performance, recovery, and safe weight management.

⚖️ Smart Weight Management (High School)

  • Weigh yourself before and after every practice.
  • Aim to stay within 3–5 pounds of your competition weight.
  • Drink plenty of water up to the day before weigh-ins; limit fluids as needed on weigh-in day.

🍳 Daily Nutrition Guidelines

Breakfast
  • Combo of 1 protein + 1 carb
  • Example: Eggs with wheat toast and fruit, or oatmeal with peanut butter and banana.
Lunch
  • Include protein, complex carbs, and fruit
  • Example: Turkey sandwich on whole grain bread, yogurt, fruit, and water.
Snacks
  • Healthy options between classes or after practice
  • Examples: Granola, fruit, hard-boiled eggs, string cheese, Clif bars, mixed nuts.
Dinner
  • Focus on protein + carb + vegetables
  • Examples: Chicken and rice with veggies, burrito bowl, pasta with lean meat and marinara.

🏟️ Tournament Day Nutrition

✅ After Weigh-Ins
  • Rehydrate immediately with electrolytes or Pedialyte
  • Eat light, carb-focused foods: bagels, fruit, Rice Krispies, yogurt, honey, and toast with jam.
🍱 During the Day
  • Bring a Cooler: Pack snacks high in carbs and low in fat/fiber/protein
  • Ideal options: Pretzels, bananas, fruit snacks, applesauce, granola bars, chocolate milk.
🚫 Avoid:
  • Soda and sugary juice
  • Fried food or concession stand junk
  • High-fat and heavy meals that slow you down

Plan ahead. Pack smart. Fuel to perform.

Great wrestlers don’t just train hard—they fuel with purpose.


🥗 In-Season Nutrition (Sample)

Note: This information is meant to help wrestlers stay healthy, energized, and within weight. It is a guide—always listen to your body and ask a coach or parent for support.

  • Reduce sodium and opt for low-fiber foods
  • Weigh yourself before and after practice to gauge water weight loss
  • Being ~3 lbs over is typically manageable with one practice
  • Drink plenty of water and electrolytes—aim for 6–8 oz with every meal/snack

Aim for 1 carb + 1 protein:

  • Water (6–8 oz) and electrolytes
  • Bagel or toast with peanut butter & banana
  • Oatmeal with fruit
  • English muffin with jam
  • Low-fat yogurt and berries

Try to include 1 carb, 1 protein, and fruit:

  • Turkey wrap or lean meat sandwich (avoid mayo)
  • Eggs with wheat toast and fruit
  • Smoothie with spinach, protein powder, and almond milk
  • Yogurt with fruit
  • Brown rice + veggies or stir-fry
  • Hard-boiled eggs or protein bars
  • Chocolate milk

Tip: Consider packing your lunch during wrestling season.

  • Banana or fresh fruit
  • Celery with peanut butter
  • Unsalted mixed nuts or granola
  • Popcorn (plain/air-popped)
  • String cheese or hard-boiled eggs
  • Water + electrolyte drink


Aim for carb + protein + veggie:

  • Fish, chicken, steak, or turkey with sweet potato or rice
  • Spaghetti with lean meat (best early in the week)
  • Burrito bowls, salads with protein
  • Taco salad (earlier in week)
  • Veggies like spinach, broccoli, or Brussels sprouts
  • Whole wheat bread with peanut butter and banana
  • Chocolate milk

Condiments like salsa, spray butter, or light ketchup are okay in moderation.

Focus on carbs over protein or fat:

  • Bagel or toast with jam and banana
  • Low-fat yogurt, applesauce, or fresh fruit
  • Pretzels, graham crackers, or Rice Krispies
  • Chicken or turkey sandwich
  • Chocolate milk or sports drink
  • Jelly sandwich with light peanut butter
  • Stir-fry with white rice

Avoid heavy, greasy foods—stick with easy-to-digest, carb-rich meals.

  • Water + electrolytes (16–32 oz) or Pedialyte
  • Toast or bagel with honey or jam
  • Banana and low-fat yogurt
  • Cheerios or Rice Krispies with milk
  • 2 granola bars and a protein shake
  • Pretzels or crackers

Small, simple snacks help maintain energy:

  • Chocolate milk, applesauce, non-fat yogurt
  • Bananas, strawberries, watermelon, grapes
  • Bagels, wraps, toast with jam
  • Granola or protein rice + veggie bowls
  • Water (8–16 oz) or sports drinks

  • Yogurt and granola
  • Fruit + protein shake
  • Chocolate milk
  • Burrito bowl

  • Hydration is key: water, Pedialyte, or electrolytes throughout the day
  • Avoid: soda, energy drinks, excessive juice, fried food
  • If eating fast food: choose a salad or grilled item
  • Fuel your body with clean, consistent nutrition

Volunteer Requirements

Wrestling is a team effort—on and off the mat. To keep our program strong and running smoothly, we rely on the time and support of both wrestlers and their families.

🧒 Wrestler Expectations

  • Youth Practice Support: Each high school wrestler is expected to help at 1–2 youth practices per month
  • Youth Tournament: All high school wrestlers are required to assist with set-up, operations, or clean-up
  • Community Events: Wrestlers are encouraged to attend and represent the program at community events, including fundraisers, parades, and team socials. These build leadership, visibility, and program pride.

Volunteering helps build leadership skills, gives back to the program, and connects our high school athletes with our future Spartans.

👨‍👩‍👧‍👦 Parent Expectations

We need all hands on deck for tournaments, team events, and fundraisers. Here’s how parents can help:

  • Concessions and coaches room food donations
  • Table workers at tournaments and home duals
  • Fundraiser events and raffles
  • Team socials and banquets
  • Sponsorship outreach and coordination
  • Photography or social media updates
  • Join a board or committee to help shape the future of Orono Wrestling

📅 Sign-ups will be posted on SignUpGenius throughout the season.

Watch your email or join our Band app for Youth and  MS/HS parents to stay updated.

🧭 Want to Get More Involved?

We’re always looking for help with:

  • Coaching youth practices (especially if you wrestled!)
  • Event planning and team culture building
  • Serving on the Orono Wrestling Club Board

Learn More about Volunteer Opportunities

This program thrives because of volunteers like you. Thank you for being part of our team.

Practice Expectations

Daily practice is where champions are made. At Orono Wrestling, we expect all athletes to show up prepared, focused, and ready to get better every day.

📍 Attendance & Punctuality

  • Be on time and dressed—high school practice starts at 3:15 PM sharp
  • Stay the entire practice unless cleared by a coach
  • If you’re not in a fall sport, attend preseason lifts and practices

🤝 Mindset & Attitude

  • Be a positive partner—help your teammates improve
  • Come to practice with focus and energy
  • Give full effort, every rep, every drill

💧 What to Bring

  • Clean wrestling gear
  • Running shoes for circuits
  • Water bottle (do not leave it in the room)
  • Healthy snack (optional) for before or after practice

🩹 Injuries & Health

  • Report any injuries to coaches, trainer, or doctor
  • You may need a doctor’s note to return
  • Skin issues? Sit out and see a doctor ASAP—a note may be required for competition

“The way you train is the way you compete.”

Every practice is a chance to improve. Be ready.

Tournament Expectations

Competition is where all our preparation comes together. Represent Orono Wrestling with pride, discipline, and sportsmanship—on and off the mat.

🚌 High School Travel & Team Commitment

  • Ride the team bus to all events (preferred to ride home for team bonding)
  • Coach approval is required to leave with a parent
  • Know departure times—buses will not wait

👕 Appearance & Gear

  • Wear clean uniforms and Orono apparel
  • Make weight for the class you committed to
  • Bring snacks, water, extra clothes, and any gear you may need

🙌 Behavior & Sportsmanship

  • Shake hands with opponent after every match
  • Never question or argue with referees or slam headgear—control emotions
  • Support teammates—stand and cheer unless you’re on deck or recovering
  • Ask a coach or manager before leaving the team bench

🧼 Respect for Facilities

  • Clean up your bench area, locker room, and team camp
  • Leave facilities better than we found them
  • Everyone helps with set-up and tear-down at home events

⚖️ Wrestle-Offs & Lineups​

  • High School
    • Wrestle-offs for individual tournaments: best 2 of 3, within 3 lbs of declared weight
    • If you won the previous tournament at that weight, no wrestle-off required
    • No wrestle-offs for team duals—lineup is coach’s decision
    • Sections: everyone is eligible to wrestle off for a spot
  • Youth
    • Most individual tournaments do not require registration and are bracketed by the closest weights of attendees the morning of the tournament.  We will indicate if a tournament requires pre-registration
    • Wrestle-offs for team tournaments: wrestle-offs will occur and more details will be provided prior to the tournament

​👨‍👩‍👧‍👦 Parent Section & Team Spirit

  • At tournaments, we encourage all Orono parents and supporters to sit together as a unified group whenever possible. A strong, visible cheering section not only boosts athlete morale but also helps build team pride and community energy. Look for the Orono shirts—and join us in creating a loud, supportive, and positive presence in the stands!

Every tournament is an opportunity to grow. Represent yourself, your team, and your school with class and intensity.

Parent & Coach Collaboration

Wrestling is more than a sport—it’s a community. Success comes when parents and coaches work together to support each athlete’s development, both on and off the mat.

🎯 Shared Goals

We all want the same thing: to help our student-athletes grow into confident, disciplined, and resilient individuals. That starts with mutual respect, clear communication, and a shared commitment to putting the team first.

📞 When to Reach Out

We encourage open, respectful dialogue. Please contact your child’s coach to discuss:

  • The treatment or well-being of your child
  • Concerns that may impact your child’s participation (family, medical, academic, etc.)
  • General feedback or questions about team expectations

🚫 Topics to Avoid

The following issues are not appropriate to discuss with coaches:

  • Playing time
  • Lineups or match strategy
  • Other athletes on the team

Coaches make these decisions based on what’s best for the team. We ask that you trust the process and support your child in focusing on what they can control—effort and attitude.

⛓️ Chain of Communication

  1. Athlete speaks directly to the coach (assistant coaches welcome to join)
  2. Parent emails coach (during business hours, not after events)
  3. In-person meeting with athlete, coach, and assistant if needed
  4. If necessary, contact the Activities Director after the above steps

🧑‍🏫 Teaching Self-Advocacy

We encourage wrestlers to advocate for themselves and build communication skills by talking directly with their coaches. These are lifelong tools that extend far beyond sports.

“The strength of our program lies in the unity of our team—and that includes you.”

Thank you for partnering with us to make Orono Wrestling an outstanding experience.

Varsity Lettering Requirements

Varsity letters recognize athletes who show exceptional commitment, effort, and character throughout the wrestling season.

✔️ To Earn a Varsity Letter:

  • Complete the full season in good standing
  • Consistently meet team standards on and off the mat
  • Contribute to the team through performance, attitude, and work ethic

🏆 First-Time Lettering in Wrestling

  • You’ll receive a certificate, varsity letter, and sports pin

➕ Already Lettered in Another Sport

  • You’ll receive a certificate and wrestling sports pin

🔁 Previously Lettered in Wrestling

  • You’ll receive a certificate and slash bar

📝 Additional Notes

  • Managers may receive a letter at the coach’s discretion.
  • Athletes who are suspended for rule violations may still earn a letter, but may forfeit award eligibility.
  • Letters will not be revoked after the season ends, even if rules are broken later.
  • Coaches may recommend a letter for athletes who fall short of criteria but show exceptional value to the team.
  • Outstanding fees may delay awards.

Final lettering decisions are made by the coaching staff and Activities Director.

50/50 Annual Raffle Fundraiser

Each year, the Orono Wrestling Club hosts our Annual 50/50 Raffle—our largest and most impactful fundraiser. This year we will be expanding the raffle to our youth wrestlers as well.  Proceeds directly support our athletes by helping cover coaching support, training equipment, travel expenses, gear packages, and more.

This is the only fundraising ask we make of our wrestlers, and it plays a vital role in ensuring a high-quality experience for every athlete in the program.

The Orono Wrestling Club is a 501(c)(3) nonprofit, so all contributions are tax-deductible—and all proceeds directly benefit our program and your wrestler.

🗓️ Details for this year’s raffle—including ticket sales, deadlines, prizes, and payment methods—will be shared at the beginning of the season.

We look forward to another successful year with your support!

Frequently asked questions

Here are some common questions from wrestlers and parents.

We post weekly schedules via email and use the Band App for real-time updates like practice/event cancellations or changes.

MS/HS Parents Band App

Youth Parents Band App

These calendars are also linked on this website Youth & MS-HS Pages.  If you would like to add the calendar to your google, click add to calendar at the bottom of the section.

For other calendar types, you can also export the calendar from Band directly.

Wrestling is a winter sport at the high school level, with the official season running from mid-November through early March. Youth folkstyle sessions are also held November through March.

But good news—Orono is home to Wichern Garage Crew, a year-round wrestling school offering additional training opportunities in the spring, summer, and fall for athletes looking to stay sharp and grow in the off-season.

All practices take place in the wrestling room at Orono High School. Please enter through the Activity Center doors, follow the hallway all the way to the end, take a right, then continue to the end and turn left—you’ll run right into the wrestling room.

Absolutely! Girls wrestling is the fastest growing varsity sport in the nation and has been a sanctioned high school sport in MN since 2021. Wrestling teaches girls confidence, grit, resilience, mental toughness, self-esteem, self-reliance, and discipline.


Children can start wrestling in our program as early as age 3 through our Tiny Tots sessions for Pre-K and Kindergarten. Every child develops at their own pace, so we simply ask that they’re able to follow basic instructions and stay engaged during practice to ensure a positive experience for everyone.

Of course! It's never too late to start. There are MANY lessons to be gained in wrestling regardless of age. If you're worried about their skills being behind if they don't start at age 3, there are numerous wrestlers that have seen tremendous success even though they didn't start until middle school or high school.

At the youth level, most tournaments use scratch weight, which means wrestlers weigh in the day of the event and are grouped with others close in age and weight—no pre-set weight classes or weight cutting required. Just show up, compete, and have fun!

At the high school level, athletes compete in certified weight classes. We work closely with each wrestler to determine the best weight class for their body type and goals. Our approach emphasizes safe weight management, nutrition, and performance—not extreme cutting.

No. Weight loss is not expected or discussed at the youth level. Our focus is on learning the sport, building healthy habits, and having fun.

At the high school level, athletes will compete in designated weight classes, but extreme weight cutting is never encouraged. We work with each athlete to manage weight safely and responsibly, emphasizing proper nutrition, hydration, and overall performance—not just the scale.

The old habits you may have heard of—like spitting in a cup or starving to make weight—are a thing of the past. Our goal is to help athletes compete at their best while maintaining their health.


T-shirt, shorts/sweatpants and clean shoes (not worn outside). Wrestling shoes are optional but highly encouraged.  Occasionally kids may practice in singlets, but they're generally only worn for competition.

Does my wrestler need wrestling shoes?

Wrestling shoes are a good idea, especially as your wrestler progresses. For beginners, clean tennis shoes are acceptable—as long as they haven’t been worn in from outside.

We also have a limited supply of used shoes available to borrow, and we encourage participation in our Shoe Recycling Program, where families can donate outgrown wrestling shoes to help equip others in the program.

When you're ready to purchase, wrestling shoes can be found online through Amazon, Scheels, Dick’s Sporting Goods, and other retailers. Preferred brands among our wrestlers and coaches include Asics, Adidas, Nike, and Rudis. 

Does my wrestler need a singlet?

A singlet is only needed if your wrestler plans to compete in a tournament—and even then, it’s not required at most events. We have Orono singlets available in our online shop, and a full restock in all sizes is scheduled for November.

We also offer a Singlet Recycling Program, where families can donate gently used singlets that no longer fit. These are made available to other wrestlers in need to help keep costs down and participation up.

Do we need headgear?

At the elementary level, headgear is optional. Many younger wrestlers start without it, and that’s perfectly fine. As athletes get older and more competitive, headgear may become more necessary for protection and comfort, especially during tournaments and higher-intensity matches.

You do not have to stay in the practice room, but at the younger ages, we ask that you stay on site in case there is an emergency, meltdown or your child is unable to focus and follow instruction and needs to be removed from practice.

No. There is no requirement to compete in tournaments at the youth level. Participation is entirely up to the wrestler and their family. For those who want to compete, we’ll share a schedule of recommended local tournaments—many of which our coaches will attend to provide support.

Orono also hosts a tournament in January, which is FREE for all Orono youth wrestlers. This is a great first experience for anyone interested in giving competition a try.

We strongly recommend that the decision to compete comes from your child’s desire—not yours. Wrestling tournaments can be fun and exciting, but every wrestler is different. If your child isn’t quite ready for live competition, that’s okay—focus on learning the fundamentals first, and let the desire to compete grow naturally over time.

Your first tournament might feel a little overwhelming—but don’t worry, we’ve got your back! Here's a general overview to help you and your wrestler feel prepared and confident heading into the day.

📍 Arrival & Check-In
  • Location: Most tournaments are held at local schools or community centers.
  • Time: Arrive during the posted registration window (typically early morning).
  • Cost: Registration fees are usually $10–$15, payable at the door.
  • What to Do: Go directly to the check-in or weigh-in area once you arrive.
📈 Choosing the Right Competition Level

When registering, you’ll be asked to select your wrestler’s experience level:

  • Beginner: For wrestlers in their first or second year, or still learning with less than 50% win rate.
  • Average: For wrestlers who consistently win most of their matches in beginner brackets.
  • Advanced/Excellent: For experienced wrestlers placing in tournaments and ready for a higher level of challenge.

💡 Tip: It’s better to start conservatively and move up as your wrestler gains confidence. Wrestling too far out of their league early on can lead to frustration, fewer chances to execute moves, and lower enjoyment.

⚖️ Weigh-Ins

  • Wrestlers will weigh in wearing their singlet or light clothing.
  • A parent or guardian can accompany younger kids.
  • After weigh-in, families usually head to the stands to find seats and wait for the start of wrestling.
🥋 Pre-Tournament
  • Wrestlers will have time to warm up before matches begin.
  • We encourage Orono families to sit together in the stands—it’s a great way to support each other and build team spirit.
  • Listen for announcements about when and where your wrestler will be competing.
🤼 Match Format
  • Wrestlers are grouped into 4-person brackets based on age, weight, and experience level.
  • Most wrestlers will compete in 2–3 matches, and every bracket ends with an award (medal or trophy).
  • Younger age groups typically wrestle first, and tournaments progress from youngest to oldest.
👨‍👩‍👦 Mat-Side Access
  • Some tournaments allow parents mat-side for younger age divisions—others may limit access.
  • Ask at check-in or look for signs posted in the gym.
🎉 Atmosphere
  • Expect a lively, energetic environment! It can get loud, crowded, and exciting.
  • Concessions are usually available, but it’s a good idea to bring water, snacks, and some cash just in case.
💬 A Note on Competitive Balance

We want wrestlers to:

  • Be challenged, but not overwhelmed.
  • Learn from losses, but still have opportunities for success.
  • Get variety, but also build confidence through matches they can compete in.

Think of it like lifting weights—you don’t get stronger by maxing out every set. Similarly, wrestlers grow by facing a mix of challenges, not just the toughest opponents every match. Progressing through levels takes time, and that’s okay.

✅ Final Thought

Tournaments are an exciting and valuable experience, no matter the outcome. Win or lose, your wrestler will walk away stronger, more confident, and more connected to their team. We’re here to support you every step of the way—let’s have fun and grow together!

You don’t need to know wrestling to support your child—and in fact, we don’t expect you to coach at all. Our Orono coaches attend many of the local tournaments and will always share which events they plan to be at the week prior. While you’re welcome to attend other tournaments on your own, we encourage families to join us at the same events whenever possible for team unity and support.

If you're unsure what to do during matches, just ask! We’re happy to have a coach mat-side with your wrestler. Your role is to be a supportive and encouraging parent—cheer them on, help them stay positive, and let the coaches handle the wrestling. That partnership is what builds confident, resilient athletes. 

A wrestling match typically consists of three one-minute periods at the elementary level and three two-minute periods at the high school level. The goal is to pin your opponent—holding both of their shoulder blades to the mat. If no pin occurs, the winner is determined by who has the most points at the end of the three periods.

Each match has three periods and involves a combination of neutral and controlled positions:

  • 1st Period: Both wrestlers start in the standing position (called neutral).
  • 2nd Period: A coin flip decides who chooses position—top, bottom, neutral, or defer.
  • 3rd Period: The wrestler who didn’t choose in the 2nd period now picks.
🔢 Basic Scoring
  • Takedown (3 points): Awarded when a wrestler brings their opponent from standing in neutral position to the mat and gains control
  • Escape (1 point): Given when a wrestler, starting from the bottom position, escapes and returns to a neutral stance.
  • Reversal (2 points): Earned when a bottom-position wrestler gains control over the opponent, reversing the situation.
  • Near Fall (2 or 3 points): Scored when a wrestler holds an opponent's back at a 45-degree angle to the mat:
    • 2 points for a 2-second hold
    • 3 points for a 3-second hold
    • 4 points for a 4-second hold
  • Fall (Pin): Occurs when both of the opponent's shoulders are held on the mat for two consecutive seconds, ending the match immediately.
  • Penalty Points can be awarded to the opponent of the wrestler in violation of certain rules and conduct.
    • Stalling: One or both wrestlers not initiating action or one wrestler being totally defensive and backing away from opponent.  Warning, followed by penalty of 1 Pt., with each additional incident incurring penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
    • Caution/False Start/Illegal Position Position: Starting before the whistle blows, top or bottom wrestler not aligned in the proper referee’s position.  2 warnings, followed by 1 Pt. penalties for each additional incident – No Disqualification.
    • Clasping: Top wrestler clasping hands together without having the bottom wrestler on his back. Immediate 1 Pt. penalty. Each additional incident is followed by incurring penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
    • Illegal Holds: Full nelson, figure 4 the body, scissor the head, headlock without the opponent’s arm, etc. Immediate 1 Pt. penalty. Each additional incident is followed by incurring penalties of 1 Pt. – 2 Pts. – 2 Pts. – Disqualification.
    • Technical Violations: Grasping uniform/headgear, improper equipment (i.e. no headgear), fleeing the mat, unsportsmanlike conduct, unnecessary roughness Immediate 1 Pt. penalty. Each additional incident is followed by incurring penalties of 1 Pt. – 1 Pt. – 2 Pts. – Disqualification.
    • Ejection Penalties: Gross misconduct, slamming or any illegal wrestling moves that can injure an opponent. Injury defaults the match.”
🏆 Team Scoring in Dual Meets

In team competitions, individual match outcomes contribute to the team's overall score:

  • Fall (Pin), Forfeit, Default, or Disqualification: 6 team points.
  • Technical Fall (win by 15-point margin): 5 team points.
  • Major Decision (win by 8–14 points): 4 team points.
  • Decision (win by 1–7 points): 3 team points.
✅ Official Referee Signals


As a parent, it’s completely normal to wonder:

Why is my child spending 6–8 hours a week wrestling—running, sweating, doing the same drills, and sometimes getting beat up by the bigger kids?

And more importantly: What are they getting out of it?

Here’s the honest answer: a lot more than it looks like from the stands.

Some kids join wrestling because a friend or teammate suggested it. Others sign up to get in shape for another sport like football. Some are looking to build discipline, burn off energy, or push themselves in a new way.

Whatever the reason, wrestling is one of the best decisions your child can make.

Yes, it can be repetitive. Drilling fundamentals over and over again isn’t always exciting—but it’s necessary. That repetition builds the foundation for confidence, success, and resilience. And partway through the season, you’ll likely notice a shift in your child:

  • They’ll walk a little taller.
  • They’ll take more pride in their effort.
  • They’ll start believing in what they’re capable of.

Wrestling is both physically and mentally demanding—and that’s what makes it special. It teaches kids how to keep going when things get tough, how to bounce back from setbacks, and how to take pride in their hard work. These are lessons that stick for life.

In fact, many employers say wrestlers make the best employees because of the grit and determination the sport instills. If you're curious, here's a great article on that:

🔗 Why Wrestlers Make the Best Employees – Forbes

Whether your child sticks with wrestling long-term or not, they are gaining skills and confidence that will serve them well in every area of life.

Thank you for supporting them in this journey. We know it’s not always easy—but it’s absolutely worth it.

Absolutely. Great teams are built by great people—and that includes YOU.

There are so many kids out there who would thrive in wrestling, but they’ve simply never been invited or considered it as an option. That’s where you come in.

Orono Wrestling is more than a wrestling club—we're a community. We support each other on and off the mat, and that includes helping new wrestlers feel welcome and encouraged. In fact, many of our current wrestlers first joined because a friend or teammate said, “Hey, you should try this.”

Here are a few simple ways to invite someone new:

  • Share a story about your own experience with wrestling.
  • Show them your medal or trophy collection.
  • Invite them to watch a practice or attend an event.
  • Give them our website so their parents can learn more.
  • Offer to introduce them to a coach or teammate.

Sometimes all it takes is a little encouragement. And when a new wrestler steps onto the mat and finds their confidence, it’s a win for all of us.

Let’s keep growing the pack—together.

Volunteer for concessions, table work, event set-up, team meals, or join a committee! We also encourage all families to sit together at events to show strong support.

View Volunteer Opportunities

Got your questions answered?

Now join us at our next event!

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