9781422278772

contract-relax stretch, one partner pushes on the back of the other as they stretch the hamstrings. The wrestler being stretched contracts the hamstring for a few seconds and then relaxes. The push from the partner allows for a deeper stretch of the muscle. All stretches are designed to work the total body, which is the key to a successful stretching session. Warm-Up Athletes spend months and years training and practicing, getting their bodies ready to compete at a high level. It is important to follow through on all that hard work by treating the body right immediately before competing as well. A world championship silver and bronze medalist for the United States at 63 kg, Campbell University head wrestling coach Cary Kolat believes that a proper warm-up is an often overlooked key to success, especially in the first round of a tournament. He has posted the following warm-up routine on his website, kolat.com: Jog/Tumble 3 min. Clearing Ties 2 min. 20-20-20 high-pace, quick motions (push- ups, sit-ups, or squats) Finishing Shots 3 min. (opponent 70 percent fight)

“Warm-up properly and the first round of the event will work in your favor more times than not. Don’t lose matches only because you did not warm up and get the burn out of your body the day of an event.”

– Cary Kolat, NCAA Division I wrestling coach and 2000 Olympian

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