Max Effort Mat Run
Effort
Legend
- player
- movement path
How it works
Introduce young wrestlers to the concept of maximum effort through a simple, fun running and movement circuit on the mat.
What you need
- wrestling mat
Your focus
Young wrestlers need to understand what full effort feels like in their body before they can be expected to produce it on demand. A short, high-energy circuit creates the experience of maximum output in a low-pressure setting. Positive reinforcement during the circuit builds the association between hard work and celebration.
Wrestlers line up on the edge of the mat.
Sprint the length of the mat, touch the line, sprint back, maximum effort.
Drop to their belly, pop up, sprint again.
Three sets of three lengths each; coach provides loud, specific encouragement throughout.
Goal
You've got it when you're still running hard on the last lap, maximum effort on a mat circuit looks the same from start to finish.
Helpful cues
- Arms pump, legs pump
- Every step is your fastest step
- If it doesn't burn a little, go harder
Adjust the challenge
Make it easier
Strip it back
Walk-jog-sprint progression, build to max effort over three rounds.
UpLVL it
Add the next challenge
Add a sprawl at each end of the mat before the sprint.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.