How to warm up for a match

Great Article by Cary Kolat on how to warm-up before a match and the process he went thru when competing.

Here is a typical warm-up I used when competing in my later years and it really made a difference for me when I hit the mats. I tried to complete this warm-up 20 minutes before my first round.

Warm-up:

Jog high pace 5 minutes
6 to 10 - 40 yard sprints
1 min of stretching
4 minutes neutral drilling at a moderate pace
1 to 2 minutes stretch
40, 40, 40, (these are numbers I call at to my team that tells them 40 push-ups, 40 sit-ups, 40 deep squats)
8 minute hard neutral drill with partner defending 60%
3 minute hard jog
30, 30, 30,
8 minute hard drill top and bottom
15 lifts when bottom man stands lift him back to the mat
20, 20, 20
2 stretch
Hand fight
1:30 minute go
:45 sec rest
1:00 minute go
:30 sec rest
:45 sec go
:30 sec rest
:30 sec go
:30 sec rest
:30 sec go

2 minute stretch
3 minute live match
6 to 8 40 yard sprints
Stretch as needed

Cary Kolat

4 x PIAA State Champion

4 x Regional Champion

4 x Section ChampionHigh school record of 137-0

Two-Time NCAA Champion (1996-97)

Four Time NCAA All-American (1993,94,96,97)

Career NCAA Record: 111-7 (94.1) 53 Falls (45%)