Parent Survival Guide

Parents and Wrestlers,

Welcome. The Edmond Memorial 2026–2027 wrestling season has arrived. This is an exciting time for all of us. High expectations are always the predominant emotion we feel at this time of year. We have a group of very capable and talented returning varsity, junior varsity, and other wrestlers who all want to make an impact on this season. Changes will be seen at all levels of competition — junior high wrestlers moving up to fill spots vacated by last year's senior class, younger wrestlers moving into the junior high level, and a new group of first-time wrestlers wanting to explore this sport and make their mark on the team.

There are many things first-time wrestling parents and those coming from the youth leagues will be asked to do, and events you will be expected to take part in. To help you get acquainted with the Edmond Memorial wrestling team and its activities, we have put together this guide to inform you on a wide range of subjects concerning our team and the wrestling booster club. From the very beginning you will see that the sport of high school wrestling is like no other sport in or out of the high school level.

Those of you coming from the Edmond Wrestling Club or another youth program will have an idea of what to expect from your high school wrestler and, to some degree, from the high school program. For those of you coming in as the parent of a first-time wrestler, you and your child are in for what may become the most exciting and rewarding years you could imagine. All wrestling parents find the time spent in this sport a roller coaster ride through the full range of emotions. A great deal of patience, dedication, and work will be required of you, as well as of your child.

It is our hope this guide will provide information that helps you get through the next four years. We produce it in large part because of the belief and trust we have in our coaching staff and in the athletes of the Edmond Memorial High School wrestling team to become the very best they can be. We hope you come to appreciate the tremendous effort your child is putting forth in a sport we have all grown to love, and that you come to realize you must take part fully in your child's journey, both emotionally and physically.

The Edmond Memorial wrestling program is known for its rich tradition. The Edmond Memorial wrestling family has run many wrestling events, all of which have been well-run and well-received. Because of the reputation of our program, we look to you — our newest members — to help make this the best program it can be.

Join us now as we begin another season of Edmond Memorial High School wrestling. Experience firsthand the adventure we have come to know as Edmond Memorial Bulldog Wrestling.

The Edmond Memorial Wrestling Coaching Staff

Dear Wrestlers and Parents,

I would like to welcome everyone to the Edmond Memorial wrestling family. We have started practice, and I wanted to update you on a few things as we move into the 2026–27 season.

In-season practices run 3:15 p.m. to 4:30 p.m. daily. Weightlifting will be done during your athlete's strength and conditioning hour at school. We will practice most Sundays at 2:00 p.m., especially in weeks with a Tuesday dual.

Whether your child wants to become a state champion or simply a better athlete for football or another sport, I am confident Edmond Memorial wrestling has something positive to contribute to their life. We pride ourselves on building self-esteem and confidence through hard work, discipline, and sacrifice.

Every wrestler in our program will have a chance to compete. Even our middle school team will have roughly 25 matches by the end of the season.

If your child competed in a fall sport, he will not need another physical. Those who did not participate in a fall sport will need to complete a physical form and get a physical before they can take part.

We do our own laundry, so parents don't have to worry about getting practice gear to and from practice. All wrestlers are required to shower following each practice. Our booster club provides antibacterial soap. Wrestlers should plan on buying wrestling shoes soon if they haven't already. Many varsity wrestlers have shoes they can loan or pass along to incoming wrestlers.

Will Evans

Head Wrestling Coach

Currently teaching: Health at Edmond Memorial High School College: Oklahoma State — B.S. in Secondary Education (U.S. History / Oklahoma History / P.E.) High school: Bristow High School College coach: David James, University of Central Oklahoma High school coaches: Tom Trigalet and Floyd Robinson

As a Wrestler

• Four-time state qualifier
• Three-time state placer
• Two-time state finalist
• State champion
• All-State, 1989
• Oklahoma Junior Nationals team member, 1989

Coaching Honors

• Oklahoma Wrestling Officials Coach of the Year, 2023
• Oklahoma Wrestling Coaches Coach of the Year, 2023
• Westmoore High School Coach of the Year, 2023
• Oklahoma National Team coaching staff member, 2022
• Small East All-State Coach, 2016
• USA Wrestling Bronze Level Certified National Coach, 1998

Coaching Record

• Sapulpa High School, 2025–2026 — 7 state qualifiers, 2 state placers, 1 Large East All-State member
• Westmoore High School, 2017–2025 — 29 state placers, 3 state champions, top-eight finish at state seven times, top-four finish twice
• Bristow High School, head coach, 2011–2017 — 3 district championships, 30 state qualifiers, 12 state placers
• Ada High School, head coach, 2007–2008 — 2 state qualifiers, 1 state finalist
• Union High School, head coach, 1997–1999 — 10 state qualifiers, 9 state placers, 4 state finalists, top-ten finish twice
• Overall dual record: 206–98

Event Director

USA Wrestling Oklahoma freestyle and Greco tournaments — Westmoore 2022, Westmoore/Harrah 2021 (co-director), Bristow 2011–2015, Broken Arrow 2004.

Please read through the following so you are familiar with the upcoming activities.

• Pre-season practices begin at 3:15 p.m. and conclude at approximately 4:30 p.m., Monday through Friday.
• Regular practices begin Thursday, October 1. Until fall break we wrestle 3:15–4:30. After fall break, 3:15–5:00.
• Wrestlers should have work schedules and other commitments settled before the season starts. Work should not conflict with practice or study times.
• Because of the nature of our sport, it is wise to keep antibacterial soap and a tube of clotrimazole on hand. Clotrimazole is an over-the-counter antifungal available in brand-name or generic form.
• The wrestling managers provide daily laundry service so workout clothes stay clean. If your child does bring practice gear home, it should be washed before he returns to practice, for his health and everyone else's.
• Practices are designed to improve conditioning and skill, not to lose weight. No plastic sweats are allowed during practice. If you condition your body properly, you will not have a weight problem. Body composition measurements are a much better indicator of fitness than the scale, and give a clearer picture of what weight class you should be competing in. The coaching staff keeps up-to-date body composition records to help you and the staff determine the best weight class for you.

We will practice over the Christmas holiday season. These practices matter for conditioning. Wrestlers and parents will be notified of the dates and times well in advance. If you are planning a vacation, please take these practices into account. We do not practice on Thanksgiving Day or Christmas Day.

"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts." — Dan Gable, 1972 Olympic gold medalist

"Champions aren't made in gyms. Champions are made from something they have deep inside them: a desire, a dream, a vision. They have to have late minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill." — Muhammad Ali

To all parents,

The Edmond Memorial wrestling program offers many challenging and rewarding experiences for your child and for you. The coaching staff firmly believes you are an integral part of your child's development and success. Your attitude, encouragement, and dedication greatly affect how your child reacts to the pressures and demands of the team. It is up to all of us to ensure every wrestler is given the best possible environment to grow — not only as a wrestler, but as a young person entering adulthood. If he stays with the program, what he takes away will last a lifetime. With your help, those experiences will be positive and rewarding.

The responsibilities we face as parents during our children's teenage years are enormous. We must face them head on with determination and commitment while giving our sons the room to grow and mature. It is a delicate balancing act that requires effort from everyone. In the following sections, the wrestling booster club has outlined some of what we expect from our wrestlers and from our parents. Please read them carefully.

Ten Commandments for Parents with Athletic Children

1. Make sure your child knows that, win or lose, scared or heroic, you love him, appreciate his efforts, and are not disappointed in him.
2. Try your best to be completely honest about your child's athletic capabilities, competitive attitude, sportsmanship, and actual skill level.
3. Be helpful, but don't coach them on the way to the gym or on the way back or at breakfast. It is tough not to, but it is a lot tougher for the child to be inundated with advice, pep talks, and critical instruction.
4. Teach them to enjoy the thrill of competition, to be out there trying, to be working to improve their skills and attitudes.
5. Try not to relive your athletic life through your child in a way that creates pressure. You fumbled too. You lost as well as won. You were frightened, you backed off at times, and you were not always heroic. Don't pressure him because you lost your pride.
6. Don't compete with the coach.
7. Don't compare the skill, courage, or attitude of your child with other members of the team, at least within his hearing.
8. Get to know the coach so you can be confident that his philosophy, attitudes, ethics, and knowledge are ones you're happy to have your child under.
9. Remember that children tend to exaggerate, both when praised and when criticized. Temper your reaction and investigate before overreacting.
10. Understand that courage is relative. Some of us can climb mountains but are afraid to fight. Everyone is frightened in certain areas. Courage is not the absence of fear but doing something despite it.

Wrestling is a tough sport. There is no doubt about it. But there are many benefits to taking part in such a tough sport. One of the most important is that it allows young men and women to become better athletes and better people. Every athlete on the Edmond Memorial wrestling team will learn things about themselves they never knew, or things they thought they could never accomplish. The positive effects stay with them for the rest of their lives.

Young wrestlers take many lumps as they learn the sport. Very seldom does someone jump in and immediately have a successful record. Teaching these young athletes to deal with losing is an important reality of life. They find it is not easy to get to the top. It takes hard work and commitment.

It also takes courage. When a wrestler steps onto the mat, he is alone. He risks being beaten in front of his teammates, his parents, and his friends. Yet all wrestlers take that risk repeatedly. Courage is one of the things our coaching staff emphasizes most.

Wrestling also teaches self-discipline. Wrestlers have to work hard and maintain intensity every day of the season. It takes self-discipline to practice hard every day. The conditioning drills take a great deal of it as well.

While wrestling is difficult and takes hard work, the athletes involved learn they will be rewarded in the long run. That reward is success, and it makes all the hard work worthwhile. Wrestlers learn that hard work can make great things happen, and they carry that with them long after their days of competition are over.

Wrestlers learn many good values at Edmond Memorial, but there are other benefits too. These young people come in contact with many people who influence them in a positive way. The parents involved in the program are always willing to help with any situation that comes up. The coaches are excellent role models, always willing to put the athletes first.

"Have patience with all things, but first of all with yourself." — St. Francis de Sales

Many people have put time and energy into the Edmond Memorial wrestling program and have a strong desire to see it keep growing. We, as parents and alumni parents, care too much about these young athletes to let this program go in any direction but forward. One of the most important advantages we can give them, whether they realize it now or not, is a strong, reliable, working booster club — which is only possible with an equally strong, reliable, working parent base.

Among the many booster clubs in Edmond Public Schools, we take pride in being consistently at the forefront, with more activities for our team members and parents, and the greatest amount of parent participation relative to the number of students involved.

Your Responsibilities as the Parent of a Wrestler

1. Be a vital support system for your child.
2. Make an honest attempt to be at every meet and tournament possible.
3. Try to understand the pressure put on your child and the commitment he or she is making.
4. Get to know your child's coaches and work with them as much as possible.
5. Realize you are not the only person with a child on the team. At times we need to offer encouragement and understanding to parents as much as to their children.
6. Remember your child is not the only person on the team. These young athletes may respond to encouragement from other parents more than from their own. Parents are encouraged to offer:

- Words of praise and encouragement to all wrestlers after a match, win or lose - Hugs, handshakes, a pat on the back - Questions about and interest in their lives — other sports, schoolwork, general support

1. Demonstrate unity, involvement, and commitment, especially those who choose to serve as club officers.

A chain is only as strong as its weakest link. Your responsibility as a parent is to become a strong link in the chain of your child's life, actively involved both in and out of school and sports.

Parent participation matters in any sport, but in wrestling it is essential. Parents need to be aware of the pressures put on their children. To meet an opponent alone in front of hundreds of people takes a tremendous amount of courage, class, commitment, and character — and sometimes even that isn't enough. Most of our children want a great deal of parental approval in their lives, whether they acknowledge it or not.

Parent participation should not be confused with being disruptive or intruding into the workings of the team, the wrestlers, the coaches, or other parents and fans at practices, duals, or tournaments. We encourage parents to be enthusiastic and passionate about the sport, and to be supportive and energetic not only toward their own child's accomplishments but toward the other wrestlers as well. Parent participation should always be constructive and helpful.

In recent years we have all seen a rise in poor sportsmanship from spectators and participants across all sports. Wrestling is not immune. Disruption and violence of any nature has no place in youth sports at any level. It is only allowed because people tolerate it. The Edmond Memorial wrestling program believes this behavior is unacceptable and will not tolerate it.

We expect spectators and participants associated with the Edmond Memorial wrestling team to be on their best behavior at all times before, during, and after any wrestling event, regardless of the actions of others. You set the example for your son or daughter. You are the one they learn from and try to emulate. You represent yourself and your family, and also the city of Edmond, the Edmond School District, and the coaches, wrestlers, parents, and fans of Edmond Memorial wrestling.

Parents of wrestlers have the responsibility to see their athletes have all the tools necessary for a successful career. This may mean sacrifices on your part. It may mean changing your schedule to attend meets and tournaments. It will mean a great deal of time and energy traveling locally and across the state. It will mean living with someone who resembles your child but may have the personality of Frankenstein. It means long hours on uncomfortable bleachers. It means the heartache of watching your child lose, and seeing him dejected in a large auditorium filled with people. And then there is the volunteer work at the concession stand.

But it also means being with parents going through the same things you are. It means being with some of the best parents and families in the Edmond School District. It means sharing problems and ideas. It means sharing in victories. It means watching your child win that important match — the one nobody thought he'd win — and watching him get surrounded by a group of teammates as excited about it as he is.

Parents are an integral part of the team. For some, participation begins in youth wrestling and extends into being an alumni parent. Parents are asked to work tournaments and concession stands, and are always welcome to offer ideas and time to the coaches and booster club. Your participation in fundraising is very important. Your help, enthusiasm, and involvement are reflected in how much gets accomplished for our teams, from the freshman squad through varsity. Parents are encouraged to attend practice to see firsthand what these athletes go through to be part of the Edmond Memorial wrestling family.

Youth wrestling parents have an important role in the development of the team. They may one day be handed control of the club and its future. These parents should start getting involved in club activities and attending high school meets as their children reach the junior high level. It is a good time to get to know parents and coaches, and to become acquainted with the demands that will be placed on high school wrestlers and their families. High school wrestling is a whole new world, and it requires adjustment from parents as well as wrestlers.

Alumni parents have a special place in the wrestling family. They are the experienced members. They are needed for the special projects they want to contribute because of what the program gave to them and their child. They are people others look to for leadership and new ideas. They are the ones coaches can turn to for help in areas other parents cannot or would rather not take on during meets and tournaments.

The wrestling team is a family — parents, coaches, alumni parents, managers, and above all the young members of the Edmond Memorial wrestling team. Each person has a place in it. To make this family work, we must all come together for the benefit of your child and the children of the other parents around you.

This is an important time in their lives. Don't miss it.

These regulations exist to keep the reputation and integrity of the Edmond Memorial High School wrestling team at the highest level possible. They are not meant to degrade, insult, or embarrass any team member, but to act as a guideline for promoting Edmond Memorial Bulldog wrestling.

Team Members

1. Team members should consider themselves representatives of the Edmond Memorial Bulldog wrestling team at all times, whether in or out of season, in school or not. All actions by team members reflect on the team.
2. Team members will be respectful of all parents, fans, coaches, wrestlers, schools, and the property of others, regardless of what team they represent.
3. Team members will be respectful of mat officials and school officials at all times.
4. Team members act as a single unit, supporting and encouraging each other before, during, and after each match.
5. Team members should remember they are a team and act accordingly at meets and tournaments, keeping time spent with non-team members to a minimum.
6. Team members are to keep physical contact with non-team members at a respectable level so as not to cause embarrassment to teammates, coaches, parents, or school officials.

Parents

1. Parents are responsible for seeing that their son's or daughter's behavior is in line with the rules set by the coaches and school administration.
2. Parents will be respectful of other parents, fans, coaches, wrestlers, schools, and their property, regardless of what team they represent.
3. Parents are to be respectful of mat officials and school officials at all times.
4. Parents are responsible for ensuring their children are on time and have all their equipment and anything else they need for meets and tournaments.

To our wrestlers,

To understand what wrestling is at Edmond Memorial High School, you have to understand that a high priority is placed on you — not only because you are a wrestler, but because you are an Edmond Memorial Bulldog wrestler. There are many wrestlers in the state and across the country, but it takes more to be an Edmond Memorial wrestler than being able to win matches. Edmond Memorial wrestling has become synonymous with class, character, courage, and commitment. You will be expected to continue that tradition.

Anyone considering becoming an Edmond Memorial wrestler needs to understand that he will represent not only himself and his family but, on a much larger scale, the city of Edmond, Edmond Memorial High School, the administration, teachers, coaches, parents, and fans — on and off the mat. We, as booster club members and coaching staff, do not take our responsibility to you lightly, and you should not take yours lightly either.

We expect you to behave in a dignified and responsible manner at all times. You are expected to take part in off-season as well as in-season activities, to keep yourself in condition throughout the year, and to understand that even your out-of-season behavior affects everyone involved with the program.

Read the following carefully, and understand that wearing the maroon and grey of an Edmond Memorial wrestler is a privilege that has been given to you and that can also be taken away if you demonstrate unacceptable behavior. The decision to behave appropriately is one only you can make.

If you want to wrestle badly enough, what follows will be easy for you to follow. Much is asked of a wrestler in terms of character, commitment, and discipline. It is the responsibility of the coaching staff and of the committed wrestlers to make sure that the non-committed and undisciplined do not make the difference in any match.

You are not being forced to wrestle — wrestling is of your own choosing. If you are certain that you want to be a member of this team, that you want to represent your school and your community, and that you can give up the things that can make the difference for your teammates, then read on.

First: You must be willing to pay the price for wrestling on a good team. To wrestle on a winning team, you must go all out in every practice session and match. Only good condition can give you the confidence and physical ability to go all out. Each rule plays a role in achieving standards of conduct and producing winning teams. Whenever and wherever Edmond Memorial wrestling is mentioned, the words character, class, courage, commitment, and success should be what come to mind.

Second: As a wrestler you cannot do some of the things other students do. To be on a championship team, you have to be a champion yourself and be willing to pay the price of keeping strict training rules. You represent the town, the school, the coaching staff, your parents, and your peers, because all of your victories are their victories too.

Third: The following qualities are worth striving for as a Bulldog wrestler.

Character

"Be more concerned with your character than your reputation, because your character is what you really are, while reputation is merely what others think you are." — John Wooden

"A wrestler must be dependable and consistent, regardless of the time or place. Be it the opening whistle or the final 30 seconds, character, as much as physical ability, is vital." — Calvin Hill

Class

"Class is being honest — both with others and with yourself. Class is treating others as you would like them to treat you." — Jack Nicklaus

"There is no mat space for malcontents or dissenters. One must neither celebrate insanely when he wins, nor sulk when he loses. He accepts victory professionally and humbly; he hates defeat, but makes no poor display of it." — Dan Gable

Commitment

"The important thing in life is to try to be your best. Be honest with yourself, your family, your friends, and your community. An honest commitment means 100 percent. It means loyalty, and it means being able to be counted on in the clutch." — Joe Paterno

"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and, if you are willing to sacrifice the little things that are worthwhile, it can be done." — Vince Lombardi

Courage

"Courage is not how a man stands or falls, but how he gets back up again." — John Lewis

"Courage is the first of human qualities, because it is the quality which guarantees all others." — Winston Churchill

On being a gentleman. All wrestlers are expected to be gentlemen both on and off the mat. Undesirable or unacceptable conduct will not be tolerated. This includes behavior in the practice room, on the bus, at hotels, and during duals and tournaments.

On being a lady. Any female student who wishes to be a manager or wrestler is expected to act appropriately while attending any wrestling event. Undesirable or unacceptable actions will not be tolerated.

Sportsmanship. We expect every wrestler to display good, clean sportsmanship while wrestling hard and tough.

Horseplay. Injuries often result from horseplay in the dressing room, before and after practice and even during it. Don't.

Language. Watch your language on and off the mat. Your reputation and that of your coaches, school, and community are under scrutiny. Penalties for this conduct can cost your team points.

Away meets. Report promptly to the locker room and check all gear before leaving. The coaching staff expects buses to be quiet on the way to meets to allow for mental preparation. Do not take anything that does not belong to you when leaving another school. You must return with the team unless given special permission.

Dress. Proper attire is expected on trips away from home, as designated by the coaching staff.

Curfew. All wrestlers should be home by 10:00 p.m. and in bed no later than 10:30 p.m. the night before a meet. This rest is critical.

Alcohol, drugs, and tobacco are absolutely prohibited at any time. All tobacco products are included. These regulations are enforced as outlined in the code of conduct, pending a review with the staff, the wrestler involved, and his parents.

It is of the utmost importance that Edmond Memorial wrestlers perform to their fullest potential in the classroom. The coaching staff would be negligent if we spoke only of athletic performance and not academic performance. Wrestling at Edmond Memorial is a privilege and an option. If you decide you cannot perform up to the established minimum standards, which include academic performance, choose not to participate.

Varsity Athlete Journal

Varsity wrestlers keep a record book called the Edmond Memorial Wrestling Training Log. All varsity wrestlers must:

1. Log daily assignments.
2. Have all test and quiz scores written in the book and signed by the head coach. The head coach reviews each athlete's book at least once a week.
3. Not be afraid to have the coach sign the book. We realize not everyone is an A or even a B student.

This kind of organization helps you succeed in the classroom, and our coaching staff considers it very important.

Edmond Memorial wrestling is well respected across Oklahoma. The coaching staff feels the pride in being here, and we know the wrestlers feel the same. We must hold to our high standards.

All other wrestlers are encouraged to keep a log book as well.

Classroom Performance

Classroom. Classroom obligations always come first. Don't use the excuse of "I have practice, so I can't stay." You are expected to make up all work when the teacher requires it.

Schoolwork. Get an education. What you are going to be, you are now becoming. If you have plans to wrestle beyond high school, you must make your grades both in school and on the ACT.

Tardies, in-school suspension, and detention. Stay out of trouble to avoid winding up in double trouble with your coaches as well as your teachers. We want our teachers to see our wrestling team in the best possible light and expect Edmond Memorial wrestlers to be exemplary students and role models.

Administrators, teachers, and coaches. Lack of respect for any of these people will never be tolerated. First offense is a one-meet suspension; second offense is dismissal from the squad.

Study hall. Study hall is part of Edmond Memorial wrestling, held Wednesday nights from 5:00 to 6:00 p.m. It is mandatory for students with D's and F's.

How weight class is determined at Edmond Memorial. Body composition is measured and tracked by the coaching staff, and your weight class is decided by you and the coaches together, using those measurements. This is not something to work out on your own. If you have questions about your weight, talk to Coach Evans or the athletic trainer before changing anything about how you eat or train.

The goal of any weight management is to lose excess fat, not to strip the body of what it needs. A certain amount of fat is essential — for energy, to cushion your internal organs, to insulate you, and to store nutrients. Dropping too low costs you muscle, strength, and endurance, and it will not make you a better wrestler.

Most wrestlers perform very well without cutting. Concentrating on wrestling rather than on cutting weight will make you a better wrestler.

Nutrients

Your body depends on a constant supply of nutrients. There are six essential groups: water, carbohydrates, protein, fats, vitamins, and minerals.

Water. The most important nutrient for any athlete. Your body is 60–70 percent water, and dehydration is a major cause of decreased performance. Even modest dehydration harms performance. During physical activity, thirst is not an adequate signal of the need for fluid.

• Weigh in before and after training to monitor fluid loss. Drink two cups of fluid for every pound of body weight lost.
• Drink 2½ cups of fluid two hours before training or competition.
• Drink 2½ cups of fluid fifteen minutes before competition.
• Drink one cup of fluid every 15–20 minutes during training and competition.
• Avoid beverages containing alcohol and caffeine; they promote dehydration.

Carbohydrates. The main food source for your body, and they should make up 55–65 percent of the calories you consume. Good sources include dark breads, pasta, cereals, fruits, and vegetables.

Fat. Everyone needs some fat, and wrestlers are no exception. Fat should make up about 20–30 percent of the calories you consume. Most comes naturally from foods like meat, nuts, and dairy, or is added during preparation.

Protein. Used for growth and repair of every cell in your body. Good sources are meat, fish, and poultry. Beans and nuts are good sources too, though nuts are high in fat and should be eaten in small quantities. Your diet should provide 12–15 percent of its calories as protein. The typical American diet provides more than enough, so protein intake is rarely something to worry about.

Vitamins and minerals. A balanced diet from the basic food groups will supply most of what your body needs.

Methods of Weight Control That Should Be Avoided

Dehydration. Rapid weight loss in wrestlers is mostly water. When you rehydrate after weigh-in, your body absorbs water slowly — about two pints an hour — and it can take up to 48 hours to restore water balance. Dehydration decreases muscular strength and endurance, decreases blood flow to muscle tissue, and impairs your ability to regulate body temperature.

• Wrestlers should limit weight loss by dehydration to a bare minimum.
• Diuretics, or water pills, should be avoided. They can cause disorders in how your heart and kidneys function.
• Wrestlers should not rely on steam rooms or saunas to cut weight, and exercising in a plastic suit should be avoided. These practices can cause rapid dehydration and heat stroke, which may be fatal.

Fasting. Not eating quickly reduces your blood sugar, which robs your brain and muscles of their most important energy source. Fasting can cause your muscles to burn muscle protein for energy even when fat is available. Eat at least the minimum calories your body requires each day.

Yo-yo dieting. The greater the peaks and valleys in your body weight, the harder it is for your body to function correctly. Alternating between feast and famine may cause your body to hold more tightly to each calorie, which only makes weight management harder.

Diet pills. Diuretics and laxatives dehydrate your body and rob it of important nutrients. Diet pills can cause many adverse physical and psychological effects.

Research has shown that proper weight control is essential to maximizing athletic performance. Peak performance can only happen when the body has an adequate supply of essential nutrients. Improper methods will lower your level of performance.

The psychological advantages of good nutrition are significant. You will wrestle better if you feel good physically and mentally, and better still knowing you have done everything possible to be at your best.

The Wrestler's Diet

Wrestlers who cut weight often deny themselves the very nutrients they need to perform. Food and water are not just things that add weight; they are fuel. Poor nutrition hampers performance, and the body cannot function at its best when it lacks vital nutrients.

• To grow naturally and increase strength, wrestlers need the same nutrients as other teenagers but more calories to meet the demands of daily training.
• Fasting causes the body to burn muscle protein for energy even when fat is available. This limits muscle growth and strength development.
• A proper diet helps wrestlers lose fat without sacrificing muscle tissue or becoming dehydrated.
• Dehydration is a major cause of losses in strength and endurance.
• Losing weight rapidly results in a loss of both muscle tissue and water.
• Losing weight gradually, no more than 2–3 pounds per week, is the best way to lose fat and keep muscle.
• Proper training includes practicing proper nutrition every day.

The most important question in choosing a weight class is how much weight you can safely lose and still perform well. The class you choose should never be so low that you have to sacrifice good nutrition to make it. Beyond the physical effects, unhealthy weight loss affects you psychologically: the more you worry about your weight, the less you concentrate on your wrestling. If you are struggling with any of this, talk to a coach.

Wrestler conduct at meets. We expect you to wrestle to the utmost of your ability. An unsportsmanlike conduct penalty deemed flagrant means immediate removal from the match and possibly a one-meet suspension. Hot dog actions are not necessary — they only motivate your opponent.

Officials. You are on the mat to wrestle, not to officiate. Address the official as "Mr. Official" and answer with "Yes sir" or "No sir." Accept their calls; some will go against you and some will help you. Unsportsmanlike conduct toward an official means a one-match suspension.

Pre-meet warm-up. Specific drills and warm-ups are conducted before dual and tournament competition. Think wrestling — you should have only the match to think about.

Bench enthusiasm. A team is only as strong as its bench. Be enthusiastic and give encouragement. When you are not wrestling, you support your teammates. Absolutely no talking to the crowd.

Meet day absence. You must be in school all day on meet day to dress out and wrestle that night. A tardy to first hour means you were not in school the entire day. Make dental and doctor appointments on other days. Special permission to waive this rule must come from Coach Evans beforehand.

Uniforms. Meet uniforms are handed out before events and collected afterward. Lost equipment will need to be paid for so it can be replaced.

Close matches. A match is still a loss even if you were beaten by one point. Close matches don't count unless you win them.

Meals. You are what you eat. Your evening meal before a meet should be a good one, because that is what you will wrestle on. Drink a lot of water during the season.

Daily practices. Expect to practice every day, with schedules posted beforehand. You must report to practice every day whether injured or not, unless given permission beforehand. All missed practices must be made up before any meet participation. Lateness will be dealt with after practice.

Excused absence. Please inform the coaches by phone about all illnesses so we know why you are absent. Practices missed must be made up. Injured wrestlers will be sent to the doctor and excused. Notify coaches of illness or injury.

Unexcused absence. Any absence without informing the coach results in a one-match suspension.

Meetings. All meetings are treated the same as practices.

Practice gear. Wrestlers are expected to wear issued practice gear. Practice shirts and shorts are issued to all wrestlers. Practice gear must be left at school to be cleaned daily, and coaches will check.

It should be considered an honor to wear Edmond Memorial wrestling gear. It means you are part of an elite group, and that you are ready to learn, drill, and condition to be the best you can be.

Equipment. All equipment checked out is your responsibility and must be paid for if lost. Lockers and locks are checked out to you and must be kept locked. Do not give your locker combination to anyone.

Locker room. Do not pound, kick, write on, or damage lockers or walls. The locker room is locked during every practice — if you are late, you will not be able to get in.

Equipment out of school. No equipment should be worn outside of school for any reason, especially meet uniforms.

Training room. All injuries must be reported to a coach, who reports them to Coach Evans. Don't treat yourself, and never skip treatments you have been told to do.

Mental attitude. Never underestimate your opponent. Think now about the matches ahead, because if you are not mentally prepared for a match you may as well stay home.

Goals. Our primary goal is to win each meet and tournament we enter, taking them one at a time. We must try to be champions — entering the season with a goal less than that is admitting defeat. To reach high goals you need faith, courage, and determination. Championships are hard to attain, and we must prove over and over that Edmond Memorial Bulldogs can handle them.

Seniors. A good group of seniors is a great asset to any team. Their leadership on and off the mat makes a difference across the whole season and provides a steadying influence during the rough stretches.

Parents. Cooperation between coaches and parents is key to any successful program. Feel free to come to us or call if you think there is a problem with your child and wrestling. We hope you are proud that your child is a member of the Edmond Memorial wrestling team, regardless of how many matches he actually wrestles. As coaches, we make decisions that keep us awake at night, but we make them for the good of all our athletes.

All problems concerning wrestling at Edmond Memorial High School are ultimately the responsibility of Head Coach Will Evans, so bring them to his attention.

Chain of command: Coach (junior high or high school) → Athletic Director → Principal → Superintendent.

Special Coaches' Rules

• Never lie to a coach.
• Never embarrass yourself.
• Never embarrass the wrestling program or your teammates.
• Never embarrass your parents or the coaches.
• Never give less than your best effort.
• The team comes first.

Spring and summer wrestlers make winter champions.

Wrestling demands more than a three- or four-month commitment. There are many ways a wrestler can improve in the off-season, and the most effective one is to wrestle.

The coaching staff firmly believes that if we aim only for a conference championship, that will be the limit of our success. If we aim for state and even national championships, we move Edmond Memorial to a new level.

Because of OSSAA rules, coaches are restricted in what they can do with athletes during the off-season. But if the athlete and the coaching staff commit to off-season goals, many positive things happen.

Oklahoma sponsors many USA Wrestling opportunities — club, regional, and national programs. You should take advantage of them. As the season progresses we will make a plan for spring and summer wrestling.

Off-season strength training is an important part of building and maintaining a state championship program. Wrestlers are expected to work on and improve their strength during the off-season and pre-season.

Wrestlers are encouraged to participate in other sports. That does not relieve the athlete of the responsibility of getting stronger. For those in other sports, the coaching staff will work closely to tailor an individual strength program.

We use a combination of this program and a traditional wrestling weight program.

There is no single best method of strength training for wrestlers, because so many factors go into an individual's needs. But there are some rules of thumb.

1. Wrestling contains ballistic movements, which means power matters more than raw strength. Power is gained by moving light to moderate weight through a full range of motion very quickly.
2. Wrestling also demands muscular endurance, which is built the same way — light to moderate weight through a full range of motion, with high repetitions.
3. Dynamic strength training shows real benefits from one to two sets of 30 repetitions at 30 percent of a one-rep max. If you can bench 200 pounds, your working weight would be 60 pounds for 30 reps. The weight must move through the full range of motion in controlled but fast movements. This technique relates better to sport-specific movement than the typical four sets of five or three sets of ten. Being able to push 300 pounds overhead does not by itself make someone a good wrestler; power is far more important in performing a skill.

With a Dynamic Strength Training Program

1. Younger athletes are not put at risk by lifting weights too heavy for them. Less stress is placed on ligaments and tendons.
2. Wrestlers spend less time in the weight room and still see major benefits.
3. There are still visible changes in most wrestlers, which keeps motivation high.
4. Wrestlers can work out two to three times a week without a traditional split routine. They can work out 35–40 minutes a day, recover fully in 48 hours, and repeat.
5. Increase the weight when 30 repetitions become too easy. That signals the max has probably increased.
6. Change the exercises frequently. Variety is critical to avoiding plateaus.
7. Don't get discouraged if you miss a workout. Pick it up at the next one. Too many wrestlers lose confidence after missing a single workout. It is not terminal.

Recommended Strength Program

Power cleans (youth wrestlers do not need to do these), incline bench press, lat pulls, squats, curls, shoulder press, abdominal crunches, lunges, push jerks, pull-ups.

• Use 30 percent of your standard one-rep max.
• Repeat the exercises for a second set if time permits.
• Add weight when the 30th repetition becomes relatively easy.
• Lift a maximum of 3–4 days per week.
• Add any supplemental lift you want for variety.
• Change the lifts if you hit a plateau or unusual fatigue sets in.
• Supplement with rope climbing or other strength training techniques.

1. Single Leg

Every wrestler must be able to finish a variety of single leg positions from mid-leg. The primary option is to cut the corner and get behind the leg; another is to get the leg in the air and finish with the crackdown.

Defense: Every wrestler must be able to defend a single leg. The best defense is aligning the spines and looking for butt drags and front headlocks.

2. High "C"

Every wrestler must be able to finish with different combinations from the outside head single leg takedown. Good options include getting around the corner by finishing low and circling, changing to a double and cutting across, high wrap and lift, and exchanging to a low single leg. Use crackdown positions for all possible finishes, but the first choice is to go to the head and attack for the fall.

Defense: Once the offensive wrestler gets into the outside head single, the defensive wrestler must beat the opponent's shoulder and block the offensive wrestler's hand from coming across to change to a double leg. Cut the corner and drop the hips into a crotch lift position. The key to winning or losing this battle is always who wins the battle of the shoulder and hip.

3. Front Headlock

A critical core position. Every wrestler should be able to execute a variety of skills from it: circling with the head under the side and looking for the back leg or crotch, cradles, drags, shucks, far knee blocks or knee taps, roll-throughs, and freestyle reverse rolls.

Defense: Attack the hand, wrist, or the lock. Look for drags or post the wrist and circle up to an offensive two-on-one. Motion is very important from this position.

4. Two-on-One Tie

One of the most effective control positions in wrestling. Wrestlers must be able to get the two-on-one and control it while the opponent fights to get out. Primary techniques are mid-leg single, far knee block, front headlock, and circling the wrist to the mat to post the hand and take the easy points.

Defense: Attack the wrist and turn the two-on-one into your own. Use the head as a post. Shooting to a far leg low-level single is very effective and basically renders the two-on-one useless.

5. Belly Recovery

Each wrestler needs to get from his belly to a base without the opponent gaining control of a wrist or throwing the legs in, then maintain that position. Don't do all the work with the hands and arms — pushing up only exposes the arms and wrists. Work on "under leg through and knee to nose," and block hands to protect from being cradled.

Defense: The top wrestler must control his opponent on his belly. Good hip pressure is the key, along with tying up the wrist and possibly getting the legs in.

Drill note: Start one wrestler on his belly and the other on top, go 10–15 seconds, and see if the bottom wrestler can recover. Also have one wrestler try to knock the bottom man off his base after he has gained it.

6. Standing, One Wrestler Behind the Other

The wrestler in control must bring his opponent to the mat, maintain control, and if possible score. The key is not to get scored on. Every wrestler should know how to execute a strap and lift, how to change to a single leg, and how to execute a variety of front and back trips.

Defense: From the bottom, fight hands and position the hips to cut in and attack a mid-leg single. Be able to hit standing rolls and switches.

7. Change-Over Position

The wrestler in control should work to gain inside position and tie up wrist control. If forced, he should be able to execute chin drops and cradles from this position.

Defense: Force your opponent to come over the top with good hand control. After gaining hand control, the bottom wrestler should be able to perform the mud move, swim, Granby roll, Peterson, short roll, and pressure stand-up.

8. Cradles

Every wrestler should know a variety of cradles and locks: inside cradles, cross-face cradles, inside leg-in cradle with reverse cross-face, angle cradle, and Granby cradle. Secure locks with fingertip locks, Gable grip, wrist lock, and butterfly grip.

Defense: Gain hand control, don't get knee to nose without hand control, keep the head up, slip the cradle, break the grip by pushing the leg with the hands and arms while using the other leg, and re-cradle. Cradle wars make great drills.

9. Control Tie Positions

Every wrestler should be able to execute a variety of techniques from control ties — inside, outside, inside/outside, outside/inside. Drill to perfection on controlling and moving your opponent, making strong level changes from these positions. Every wrestler should also be able to execute the five lines of defense on the feet, drilled daily.

• Establish a positive and effective routine.
• Warm up and stretch properly.
• Push yourself as hard as possible.
• Envision practice situations as match situations.
• Don't dwell on the negatives.
• Focus on the positive.
• Remain in constant motion during drills.
• Learn something new every day.
• Refuse to be taken out of stance or position.
• Help at least one teammate become a better wrestler each day.
• Use your training journal before and after practice.

• Establish and follow a positive and effective routine.
• Break your opponent.
• Out-hustle your opponent.
• Outwork your opponent.
• Wrestle the way you do in practice.
• Control ties.
• Score the first points.
• Work the center of the mat.
• Attempt scores on the edges of the mat.
• Know the score during the match.
• Escape immediately.
• Work to score points the entire match.
• Win the overtime matches.
• Don't display excessive emotion on or around the mat.
• Win with class. Lose with class.

Keep your thoughts positive, because your thoughts become your words. Keep your words positive, because your words become your actions. Keep your actions positive, because your actions become your habits. Keep your habits positive, because your habits become your values. Keep your values positive, because your values become your destiny.

You may find the worst enemy or best friend in yourself. — English proverb

I watch you walk across the mat to face another foe. I share your joy and feel your pain and deep inside I know Tremendous pride each time you try the test that's one on one. You give your best, your skill, your strength and, I thank you, son.

It's difficult to pass up meals and deny yourself a treat. It's difficult to work so hard and still to know defeat. It's difficult to stand alone while friend and foe look on. But you have done all this and more and so, I thank you, son.

The wrestler is a special knight, his courage is his shield. His weapons are his arms and legs, the skills he has to wield. And heart, and mind, and confidence — important every one. Yes, you possess these qualities and so, I thank you, son.

Caution

A ruling where one wrestler is called for stalling, a false start, or wrong starting position. A second offense is a penalty.

Control

A position of advantage where one wrestler maintains restraining power over the other, usually meaning the other wrestler is off his feet and on the mat.

Cradle

A pinning situation where the offensive wrestler has his opponent's head and one leg encircled, usually with his arms. In a pinning situation, locking the hands is legal.

Escape

When the defensive wrestler gains a neutral position and his opponent has lost control while either wrestler is inbounds. Worth one point.

Fall

Also called a pin. When both shoulders and shoulder blades are held in contact with the mat for two continuous seconds. It ends the match and is worth six team points.

Leg bands

In tournaments, contestants wear leg bands to identify which wrestler is scored as home and which as away. Green is home, red is away.

Locking hands

Interlocking or overlapping hands, arms, or fingers around the opponent's body is illegal, except when both wrestlers are on their feet or in a pinning situation.

Match

An individual contest between two wrestlers.

Meet

A contest between two teams. Each team may have one wrestler in each weight class.

Near fall

When the offensive wrestler has control of his opponent in a pinning situation, holding the shoulders or shoulder blades within four inches of the mat, or one shoulder on the mat with the other at a 45-degree angle, for two seconds. Two points if held two seconds, three points if held five seconds.

Neutral position

A position where neither wrestler has control.

Points (match)

Takedown 2, escape 1, reversal 2, near fall 2 or 3. Penalty points are awarded for warnings.

Points (team)

A fall, forfeit, default, or disqualification is 6. A technical fall is 5. A major decision (8–14 point spread) is 4. A decision (1–7 point spread) is 3.

Referee's starting position

One wrestler in a defensive position on hands and knees, the other in an offensive position over him, normally with at least one knee on the mat.

Reversal

When the defensive wrestler comes from underneath and gains control over his opponent, either on the mat or in a near-standing position, while either wrestler is inbounds. Worth two points.

Stalling

A caution given when a wrestler fails to make a reasonable effort to wrestle aggressively. An offensive wrestler must make a reasonable effort to pin; a defensive wrestler, to escape.

Starting position

Wrestlers begin each period either neutral or in the referee's position. The first period always starts neutral. A coin toss decides who chooses for the second period.

Takedown

When one wrestler gains control over the other on the mat from a neutral position while either is inbounds. Normally awarded when one or both of the defensive wrestler's knees are down. Worth two points.

Technical fall

When one wrestler accumulates fifteen points more than his opponent. It ends the match and is worth five team points.

Tournament

A contest between several schools where wrestlers are divided into weight brackets. Wrestlers are normally seeded according to past records, and team points are given based on final placement.

Warning

A ruling made when a wrestler uses an illegal or potentially dangerous hold or commits another serious violation. A first or second warning awards the opposing wrestler one point, a third two points, and a fourth results in disqualification.

No terms match that.

Meets and especially tournaments can be long, so the most important thing for a spectator is to be comfortable. Wear casual clothes and comfortable shoes, bring a cushion, something to snack on, and something to occupy your time between rounds — a book, crossword puzzles, whatever works. But don't forget that this is the best time to get to know the other parents and wrestlers. Visit with them. You won't regret the time spent.

Another thing worth bringing is a camera. Many people bring video but forget that photographs matter too. Many parents keep an album of their child's high school wrestling career. Most schools will let you take pictures at mat side for your child's match but will ask you to return to your seat afterward. Pictures can rarely be taken from mat side at a tournament.

Wrestling meets usually last two to four hours depending on how the meet is set up. Some schools run junior varsity before varsity; some run them simultaneously. There may be a freshman meet or exhibition matches beforehand as well.

Tournaments are a different story. They can run from several hours to a couple of days depending on the number of schools, the setup, and the location. Casual clothes and shoes plus a good cushion or stadium seat are a must.

For tournaments, wrestlers should bring casual clothes, snacks, something to occupy their time, and money for tournament shirts plus spending money for two-day tournaments. Snacks should be nutritious — sandwiches, dry cereal, raisins, fruit, health bars, yogurt, pasta. Drinks can range from bottled water and fruit juice to sports drinks. The coaches depend on parents to see that wrestlers bring healthy food rather than junk food.

Because of school budget cuts, the booster club now pays for a bus driver on long or overnight trips. The booster club also provides the varsity team with hotel rooms, and some meals are provided for overnight tournaments. Meals are not provided for one-day tournaments.

The Edmond Memorial High School wrestling program is recognized as one of the best in Oklahoma. This has been built by the support of the administration, outstanding coaches, and dedicated young athletes.

Edmond Memorial wrestling has produced 44 individual state champions and 194 state placers, has won three team state championships, and has finished in the top ten at the state tournament 31 times.

The boards in the practice room were designed to honor the outstanding accomplishments of these athletes.

The annual Edmond Memorial wrestling banquet is held at the end of the season, usually in March, and is traditionally organized by a committee. It is a special time for each wrestler and the coaches, who are given the opportunity to honor each wrestler for his abilities and talents as a member of the Edmond Bulldog wrestling team.

It also gives the coaches, booster club, and others a chance to reflect on the past season and look forward to the next. It is always a fun time with good friends, good food, and good memories. Watch edmondwrestling.com or the newsletter for details toward the end of the season, and plan to attend.

By Steve Fraser

Making your opponent quit takes practice and skill. This article focuses on building habits that let you break your opponent's mental and physical limits.

What does making your opponent quit look like?

• Backing up — Your opponent starts giving ground as you attack.
• Stopping near out of bounds — The moment he gets close to the edge, he stops wrestling.
• Taking a long time to get back to center — Catching his breath, adjusting kneepads, shorts, and socks are sure signs of the breaking process.
• Inactivity — Stalling and not hustling on the mat.
• Signs of desperation — Making bad shots or giving up good position.
• Complaining — To the official or his coach. Showing frustration.
• Stumbling — Signs of physical fatigue.
• Short bursts of anger — He may be stymied and desperate, giving a last-ditch effort before he breaks.
• Not getting off his back — When you turn him, he just lies there.

Pushing your opponent past his perceived limitations physically, mentally, and emotionally forces him to lose focus. It destroys his concentration and breaks his confidence. Mentally he starts to think you are too tough and too conditioned for him. Physically he feels the pain of fatigue. Emotionally he starts to surrender.

Ten ways to make your opponent break in practice

1. Out-pummel your opponent. Dictate the pace and the movement. Move faster with changes of direction. Push and pull, keeping him off balance. Include many tie-up changes — circle one way then the other, tie up left, then right, then two-on-one, then underhook, then shot, then arm drag. This is your "dance," your natural method of attack. It should be physical but smooth and rhythmic.
2. Make first contact. When you go out of bounds, hustle back to the center, wait for your opponent, and make first contact when the bout resumes.
3. Always turn him. When you take your opponent down, turn him right away. Most wrestlers pause or relax after being taken down — a chance to break him and to score.
4. Force him up. If there is no action after a takedown, don't just let him up. Push him up from behind, spin him around, and get right back in his face. If he won't stand, circle to the front and pull him up by cupping your hand under his chin, or snap him back down for another takedown.
5. Keep wrestling in all situations. If your opponent stops wrestling, you continue — jumping at the chance to reverse him or take him down.
6. Always fight off your back. If you get put on your back, you always fight off. No matter what, never stop wrestling.
7. Make him fight off his back. If you turn your opponent and he stops wrestling, you don't. Hold him, tell him to keep fighting, or loosen your hold and let him fight off, then turn him again.
8. Wrestle after the whistle. Continue for two seconds after the whistle. It leaves an impression with the official that you are more aggressive, and it breaks him a bit more.
9. Keep your opponent wrestling. When he stops to tie his shoe or adjust his shorts in practice, you keep wrestling. Become like flypaper. No pauses, no breaks, no rests.
10. Stay under control. If the battle gets heated, never retaliate. Keep attacking. Scoring points is the objective and the best answer to any unsportsmanlike behavior. Nothing your opponent does should take you out of your game plan.

Breaking your opponent takes an attitude that starts in practice. It has to be experimented with, developed, and practiced. Master it in practice and it becomes your method of operation in matches too.

A chart of the official NFHS high school and college wrestling signals is included in the printed guide — stopping the match, time out, injury clock, neutral position, out of bounds, defer choice, potentially dangerous, stalemate, caution, stalling, interlocking hands, reversal, technical violation, illegal hold, near fall, awarding points, unsportsmanlike conduct, and flagrant misconduct.

You have been given this guide to educate you and your child on Edmond Memorial wrestling. It is meant to be read by you both. We want you, as parents, to understand what your child is going through and what rules he must follow to be a member of our team. Please read it carefully and help us enforce these rules as the season moves along. Special situations come up in any season, and Coach Evans will make decisions on each. If you have questions or problems, please call and discuss them.

Remember that you, as a parent, are part of our team, and you can help us win by seeing that your child follows the rules.

Will Evans

Edmond Memorial High School Wrestling Coach