Mastering the Mat: A Comprehensive Guide to College Style Wrestling Rules and Techniques

Wrestling, a sport steeped in history and tradition, offers a unique blend of physical and mental challenges. Among its various styles, folkstyle wrestling, predominantly practiced in the United States at the scholastic and collegiate levels, stands out. This article delves into the intricacies of college style wrestling, covering its rules, techniques, scoring, and historical context.

A Brief History of Collegiate Wrestling

Wrestling has deep roots in American history, predating even the arrival of European settlers. Native American tribes had their own distinct wrestling styles. Early European settlers, particularly the English and French, embraced wrestling as a popular pastime, leading to the emergence of local champions and regional contests. Irish immigrants brought their "collar-and-elbow" style, while the Cornish contributed their wrestling variant, both gaining considerable traction.

In the 19th century, catch-as-catch-can wrestling gained popularity at fairs and festivals. Freestyle wrestling began to emerge as a distinct sport after the Civil War. Collegiate wrestling emerged as a distinctly American sport with rules that contrasted with the freestyle wrestling rules of the International Amateur Wrestling Federation (IAWF).

The standardization of NCAA wrestling rules further propelled the growth of college and high school wrestling. Despite interruptions due to World War I and World War II, state high school wrestling championships began to emerge in the 1930s and 1940s. Collegiate wrestling remained the most popular form of amateur wrestling in the United States for most of the 20th century.

The United States Wrestling Federation (USWF), now known as USA Wrestling, emerged in the 1960s and 1970s, marking significant developments in collegiate wrestling. Today, collegiate wrestling teams compete annually in NCAA national wrestling championships across three divisions, with the NAIA, NJCAA, and NCWA also hosting national championships.

Governing Bodies and Weight Classes

The National Collegiate Athletic Association (NCAA) regulates collegiate wrestling, and its rules are followed by its three divisions. The National Association of Intercollegiate Athletics (NAIA), the National Junior College Athletic Association (NJCAA), and the National Collegiate Wrestling Association (NCWA) have also adopted them, with some modifications.

The NCAA generally sets the standard for weight classes for college-level dual meets, multiple duals, and tournaments. Currently, there are 10 main weight classes open to college-level competition, ranging from 125 lb (56.7 kg) to the Heavyweight division that ranges from 183 lb to 285 lb (83-129 kg). The National Collegiate Wrestling Association, the organization that governs college wrestling for institutions outside the NCAA, NAIA, and NJCAA, also allows for the 235 lb weight class, which ranges from 174 lb to 235 lb (79-106.5 kg). The NCWA also allows eight weight classes for women ranging from 105 lb to 200 lb (47.6-90.7 kg).

Before the first official team practice, a wrestler must have their weight assessed by a member of the institution's athletics medical staff (e.g., a physician, certified athletic trainer, or registered dietician). The weight assessed is then their minimum weight class. A wrestler who gains weight over their certified weight class and wrestles at two weight classes above it forfeits their previous lowest weight class for the one weight class below where they wrestled. If a contestant wishes to weigh in and wrestle at only one weight class above their certified weight class and later return to their lowest certified weight class, they may do so. However, the wrestler may only return to that certified weight class according to the weight-loss plan of the National Wrestling Coaches Association.

The Collegiate Wrestling Season

The collegiate wrestling season typically runs from October or November to March. Regular season competition begins in late October or early November and continues until February. Post-season competition usually continues from February to March, depending on whether individual wrestlers or teams qualify for a conference, regional, or national championship.

Wrestling teams from two different colleges or universities typically compete in a dual meet. There can also be a multiple dual, where more than two wrestling teams compete against each other at the same event on the same day. Dual meets usually take place on evenings during the school week (Monday through Friday); on Saturday mornings, afternoons, or evenings; or even on Sunday mornings or afternoons during the wrestling season and begin with weigh-ins at a maximum of one hour before the meet begins. No weight allowances are made for dual meets and multiple-day dual meets. Wrestlers are also examined by a physician or a certified athletic trainer for any communicable skin diseases. If a student-wrestler does not make weight, they are ineligible for that weight class and a forfeit is scored. If there are any communicable skin diseases, it is a ground for disqualification. The wrestler's coach or athletic trainer can provide written documentation from a physician that a skin infection of a wrestler is not communicable.

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Dual Meets: Strategy and Scoring

In all cases, after determining the sequence of weight classes for the dual meet, the referee will call the wrestlers from each team who have been designated as captains. One of the visiting captains will call a disk toss. The colored disk will then fall to the floor and determine which team has the choice of position at the start of the second period and which one of the team's members is to appear first on the mat when called by the referee for each weight class. The wrestler-captain who won the disk toss may choose the even or odd weight classes. That is, they may choose the weight classes, from lowest to highest, that are numbered evenly or oddly. For example, the 125 lb (56.6 kg), 141 lb (64 kg), 157 lb (71.2 kg), etc. weight classes would be odd, and the 133 lb (60.3 kg), 149 lb (67.5 kg), 165 lb (74.8 kg), etc. weight classes would be even.

During a dual meet, the top varsity wrestlers usually compete against each other. There can also be junior varsity matches, such as in Iowa, which are rare, that would take place immediately before the varsity matches. Also, before both varsity (and junior varsity) competition, there can also be an exhibition match in one or more weight classes. The exhibition matches do not count towards the varsity (or junior varsity) team score, but such matches allow wrestlers, especially at the freshman level, to gain more competitive experience.

Wrestling matches usually proceed in each of the 10 weight classes. The order the matches occur in is determined after the weigh-ins either by a mutual decision of the coaches or by a random draw choosing a particular weight class to be featured first. In either case, the succeeding wrestling matches will follow in sequence. For example, if the 157 lb (71.2 kg) weight class competes first, the succeeding wrestling matches will follow until the heavyweight class.

Tournaments: Individual and Team Glory

Often, many colleges and universities in the United States will compete with their teams in what is known as a tournament. In the tournament, 8, 16, 32, 64, 75, or more individual wrestlers/teams can compete in each bracket. This allows many schools to establish their rankings, not only for individual student-wrestlers, but also for college and university wrestling teams as a whole, such as a conference or regional championship, or the NCAA Division I Wrestling Championships.

A tournament committee usually administers the event and after individual and team entries have been verified, the officials then determine the order of the matches, called "drawing", by certain brackets, such as brackets of 8 or 16. When doing this, the tournament officials doing the drawing take into account each wrestler's winâloss record, previous tournament placements, and other factors that indicate the wrestler's ability. With that in mind, wrestlers who are noticed as having the most superior records are bracketed so that two top-ranked superior wrestlers in each weight class do not compete against each other in an early round.

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Tournaments are often sponsored by a college or university and are usually held on Friday, Saturday, Sunday, or over any of two days within the weekend. Admission is often charged to cover costs and make a small profit for the host. A tournament begins with weigh-ins starting two hours or less before competition begins on the first day or one hour or less before competitions begins on any subsequent day.

Match Structure and Scoring

A wrestling match, also known as a bout, is structured into three periods. The first period lasts three minutes, while the second and third periods are each two minutes long. The match commences with both wrestlers in the neutral position, standing and facing each other.

Before the second period begins, a coin toss determines which wrestler gets to choose the starting position. The wrestler can choose to start on top, on bottom, or in the neutral position. If the score remains tied after the seven-minute regulation, a 60-second sudden victory period ensues. If the tie persists, the wrestlers engage in two 30-second periods, alternating between the top and bottom positions. If the score is still tied after this, the sequence is repeated one more time. If the score remains deadlocked, the wrestler with the most riding time is declared the winner.

Scoring Points During a Match

Wrestlers can accumulate points during a match through various maneuvers:

Takedown (2 points): Gaining control of an opponent on the mat from a neutral position.
Escape (1 point): Getting away from an opponent's control while starting in the bottom position.
Reversal (2 points): Reversing the position of control from bottom to top.
Near Fall (2 or 3 points): Controlling an opponent on their back at a 45-degree angle or less to the mat for a specified duration.
Penalty Points (1 or 2 points): Awarded to the opponent for infractions such as stalling or illegal holds.
Riding Time (1 point): Awarded when a wrestler accumulates more than one minute of riding time (controlling the opponent on the mat).

Earning Team Points

In dual meets, a wrestler's victory contributes points to their team's score. The number of points awarded depends on the manner of victory:

Decision (3 points): Victory by a margin of 1 to 7 points.
Major Decision (4 points): Victory by a margin of 8 to 14 points.
Technical Fall (5 points): Victory by a margin of 15 or more points.
Fall (6 points): Pinning the opponent's shoulders to the mat.

At tournaments like the NCAA Championships, team points are earned through advancing in the bracket, scoring bonus points, and placing in the competition.

Other Scoring Situations

Stalling (1 point): A wrestler who is not actively attempting to score or advance their position may be penalized for stalling.
Hands to the Face (1 point): Intentionally touching the opponent's face is an illegal move that results in a penalty point.

The Importance of the Bottom Position

The bottom position can be a challenging aspect for many wrestlers and coaches, especially when transitioning to higher levels of competition. To improve in the bottom position, wrestlers can concentrate on core principles and wrestling moves. Hustle and grit are essential, but understanding the fundamentals is also crucial.

The Stand Up

The Stand Up is a fundamental method of escaping from the bottom position. Wrestlers should focus on achieving backpressure, hand control, and a stable base. Rather than exploding straight up, wrestlers should explode to a position where they find backpressure, hand control, and have a stable base under them. A standard version of the Windshield Wiper Stand Up involves sealing off the inside elbow to prevent the opponent's hands from getting inside. If the top wrestler is bumping or chopping, the bottom wrestler may need to post their hands on the mat to maintain balance and keep their hips under them.

The Sit Out

If the bottom wrestler is broken down, they can dig their hands into the mat to prevent their arms from getting tied up. This allows them to push back into their opponent, slide their hips under them, and work other holds or get back to their feet. A Sit Out may be a good option in this position.

New NCAA Eligibility Rules

The NCAA has refined its rules around athletic eligibility, requiring any "student-athlete who has completed an academic term in residence at the certifying institution" to show a cumulative GPA of at least a 2.0. Rules around athletic and academic competition follow precedent, but the new financial and monetary rules around scholarships are a little more complicated. Athletes receiving athletically-related need-based aid at an institution that offers such funding do not need to receive at least 20% of their costs, but they still must demonstrate financial aid as any non-athlete would be required to do.

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