Welcome to the mat
Your athlete just joined a wrestling team. That means weigh-ins, brackets, skin checks and a new set of words like escape, reversal and near fall. It’s a lot to learn in one season.
This guide walks you through the first season in plain English: how matches are scored, how weight classes work, what a season costs, and what a tournament day looks like. Start with Wrestling talk so the words make sense as you read.
How we built this guide
We drew on official sources: the NFHS (the body that writes high-school rules), state high-school associations, USA Wrestling, health departments and the American Academy of Pediatrics, and club guides written for new parents. Rules and prices were last checked in October 2026. Rules change often and differ by state, so where they vary, we tell you who to ask.
Wrestling talk
Wrestling has its own language. Here are the words you’ll hear most, from the practice room to the tournament gym.
Who’s who
- NFHS
- the National Federation of State High School Associations, which writes the high-school rules
- State association
- runs the high-school season in your state and can add its own rules
- USA Wrestling
- the national governing body; youth clubs and sanctioned events use its membership
- Dual meet
- team vs. team, one match per weight class
Styles and positions
- Folkstyle
- the style used in US high school and college wrestling; it rewards control
- Freestyle and Greco-Roman
- the Olympic styles; Greco-Roman bans leg attacks
- Neutral
- both wrestlers standing
- Top / bottom
- who is in control on the mat
- Defer
- passing your choice of position to the third period
Scoring
- Takedown
- taking the opponent down from standing and gaining control (3 points)
- Escape
- getting out from the bottom back to neutral (1 point)
- Reversal
- going from bottom to top in one move (2 points)
- Near fall
- holding the opponent’s back near the mat (2 to 4 points)
- Fall (pin)
- both shoulders held to the mat for 2 seconds; the match ends
- Technical fall
- a 15-point lead ends the match early
Weigh-ins and tournaments
- Weight class
- wrestlers only face opponents in their own class
- Weigh-in
- the scale check before competition; skin and fingernails are checked too
- Bracket
- the chart of who wrestles whom; most youth brackets are double elimination (see Brackets)
- Wrestlebacks
- the consolation side, where a wrestler with one loss can still place
- Bye
- advancing to the next round without a match
- Staging
- where wrestlers wait to be sent to a mat
The three styles
Wrestling in the US comes in three rule sets. Your athlete will most likely start with folkstyle, and that’s what this guide focuses on.
Folkstyle
The style used in US high school and college wrestling. It rewards control: riding an opponent on the mat, escaping from the bottom and holding them near a pin all score points.
Freestyle
An Olympic and international style. Leg attacks are allowed, and points come from quick “exposure” of the opponent’s back rather than holding control.
Greco-Roman
Also Olympic. No attacking the legs, and touching the legs is a penalty. Expect upper-body throws.
| Folkstyle | Freestyle | Greco-Roman | |
|---|---|---|---|
| Leg attacks | Allowed | Allowed | Not allowed |
| Escape points | Yes, 1 | None | None |
| Ends early at a lead of | 15 points | 10 points | 8 points |
Ask your coach
- Which style does the team wrestle, and when in the year?
How a match works
High-school folkstyle
Period 1
2 minutes. Both start standing (neutral).
Period 2
2 minutes. The coin-toss winner picks top, bottom, neutral, or defer.
Period 3
2 minutes. The other wrestler gets to choose.
Scoring points
| What it is | |
|---|---|
| 3 points | Takedown: taking the opponent down from standing and getting control |
| 1 point | Escape: getting out from the bottom back to neutral |
| 2 points | Reversal: going from bottom to top in one move |
| 2–4 points | Near fall: holding the opponent’s back near the mat: 2 points for 2 seconds, 3 for 3, 4 for 4 |
How a match is won
Fall (pin)
Both shoulders held to the mat for 2 seconds. The match ends.
Technical fall
A 15-point lead ends the match early.
Major decision
Winning on points by 8 to 14.
Decision
Winning on points by fewer than 8.
In team duals, those results earn team points: 6 for a fall, 5 for a technical fall, 4 for a major decision and 3 for a decision. Youth leagues may use different rules.
Weight classes & weigh-ins
Wrestlers only face opponents in their own weight class. Each state picks a set of 12, 13 or 14 classes for boys and for girls. Here’s the 14-class set as an example.
Boys, 14 classes (lbs)
- 106
- 113
- 120
- 126
- 132
- 138
- 144
- 150
- 157
- 165
- 175
- 190
- 215
- 285
Girls, 14 classes (lbs)
- 100
- 105
- 110
- 115
- 120
- 125
- 130
- 135
- 140
- 145
- 155
- 170
- 190
- 235
At weigh-ins
Officials check skin for sores and rashes and make sure fingernails are short. Shoes and ear guards come off before stepping on the scale. New for 2026-27: teams can weigh in together when it’s practical. Ask your coach how your state handles hair covers.
Minimum weight
State associations run weight-management programs: a hydration test and a body-fat check set each wrestler’s lowest weight, and weekly weight loss is limited. In 2026-27, girls’ minimum body fat rose from 12% to 19%. Ask your coach how your state does it.
Safety first
Losing fluid fast to “cut weight” can be life-threatening, says the American Academy of Pediatrics. Extreme food and fluid restriction, sweat suits, and saunas or hot rooms put wrestlers at risk. If you’re worried about how your athlete is managing weight, talk to their doctor.
Sources: NFHS, weight classes effective July 2023; NFHS, 2026-27 wrestling rules changes; American Academy of Pediatrics, “Cutting Weight: A Major Problem in Wrestling”.
Season & sign-up
The high-school season, typically
Exact dates depend on your state association.
- November
- Practices begin; some states start earlier
- November–February
- Regular season: dual meets and tournaments
- February–March
- Postseason, up to the state tournament
Joining a youth club?
To compete in USA Wrestling–sanctioned events, every wrestler needs a USA Wrestling athlete membership. It includes secondary accident insurance, which adds to your own health coverage, with deductibles and conditions. The membership year runs September 1 to August 31. Register at themat.com, or ask your club how they handle it.
Built-in limits that protect athletes
6
matches a day at most, not counting forfeits
10
matches at most over two days in a row
30
minutes of rest required between matches
NFHS high-school rules, 2023-24 onward.
Ask your coach
- Where do I find the meet and tournament schedule?
- Which forms do I need before the first practice, such as a sports physical?
- What gear does the team provide, and what do I buy?
What it costs
Youth club, per season
$40–$350
In the clubs we looked at, a season ran from about $40 to $350. Some charge monthly dues, and higher fees often include a singlet, a USA Wrestling card and entries. Travel and food are extra, and prices vary by club and state, so ask yours.
What the bill can include
- Club fee: varies, ask what it covers
- USA Wrestling card: about $45–$65
- Tournament entries: about $13–$25 each
- Wrestling shoes: about $35–$90
- Headgear: about $25–$60
- Singlet: about $25–$80, or issued
Ask before you sign
- What does the fee include?
- Is a singlet included, issued or bought?
- Is there a sibling discount or a payment plan?
- School team? Ask the athletic department what the school provides and what fees apply.
Raising money with ShoeShoe
Team fundraiser: A coach or team parent sets it up for free, and families share their link with relatives, friends and on social media. 20% of every sale goes back to your program. There’s no inventory to buy and no money to collect, because orders ship straight to supporters.
Sources: youth club registration pages (2025-27 seasons); USA Wrestling state membership pages (2026-27); FloWrestling; a retail gear guide for gear prices.
Gear guide
Wrestling doesn’t need much gear, but each piece has rules. These are the high-school (NFHS) rules; youth events may differ. A mouth guard may be needed too, for example with braces, so ask your coach.
Wrestling shoes
Light, heelless shoes that come up above the ankle. Visible laces must be secured: taped, double-knotted or held by a locking device.
Ear guards
Required in high school. They must be made for wrestling, rigid and padded to protect the ears. Youth events may differ, so ask your club.
Singlet
The one-piece uniform, issued by the school in high school. Some programs allow a two-piece option instead. Girls wearing a one-piece singlet must also wear a sports bra that fully covers.
Hair cover
Optional. If one is worn, it must be solid, non-abrasive and attached to the ear guards. A bandanna doesn’t count.
Shoe covers
Optional. For quick trips off the mat, slip reusable ShoeShoe covers over wrestling shoes to help keep the floor off the soles. Take them off before stepping back on, and follow your team’s and event’s rules.
Keep it personal
Don’t share shoes, headgear, towels or uniforms. Clean all of it after every use (see Hygiene: skin & mat).
Wrestling shoes 101
Wrestling shoes have one job: grip the mat. Clean shoes do it best.
The golden rule: mat only
Shoe makers say to save wrestling shoes for the mat. Put them on inside the wrestling room, and take them off when you leave.
Why clean shoes matter
For grip. Clean soles hold the mat better, and clean shoes last longer.
For the mat. Whatever is on the soles ends up on the mat. Wiping them before stepping on, or covering them when off the mat, helps keep it clean.
Keeping them clean
- Wipe the soles before stepping on, or cover the shoes when off the mat
- Wipe off sweat and dirt after practice
- Let them air-dry completely
- Store somewhere cool and dry
Time for a new pair?
- Thin or uneven soles
- Slipping on the mat during drills
- Cracks, holes or tears
- Too tight, too loose, or blistering
On and off the mat
Carry them: wear street shoes in, keep wrestling shoes in your bag or clipped to it, and change matside.
Leaving the mat? Take them off first, or slip covers over them. Hygiene: skin & mat has more on keeping the mat clean.
Hygiene: skin & mat
Wrestling is skin-to-skin, so germs spread easily. A few habits, for athletes and for the mat, prevent most of it.
Daily habits
- Shower right after every practice and meet, with soap and their own towel
- Wash practice clothes, uniforms and towels every day
- Clean gear like headgear and knee pads regularly, and keep the bag clean
- Don’t share towels, gear, razors or hair clippers
- Check skin often, and get any odd spot looked at early
Mat hygiene
- Shoes go on inside the wrestling room and come off when leaving; never to the restroom or outside
- Street shoes stay off the mat, for parents and visitors too
- Stepping out? Change shoes or slip on covers, and wipe the soles before coming back
- Mats get cleaned before and after practice and between tournament rounds
What to watch for
Ringworm
A fungal infection (tinea gladiatorum)
Herpes gladiatorum
A viral infection caused by HSV-1
Bacterial
Including impetigo, folliculitis and MRSA
Found a spot?
Have an athletic trainer or doctor look at it. Many of these need prescription treatment.
Back on the mat
A health-care professional must clear any skin infection before your athlete competes, using the NFHS wrestling skin form (a 2026-27 version is out). Some states are stricter.
For quick trips off the mat
If your athlete has to step out, reusable, machine-washable ShoeShoe covers over wrestling shoes help keep the floor off the soles. Take them off before stepping back on the mat, and follow your team’s and event’s rules. Covers don’t replace cleaning the mat or good skin habits.
Sources: NFHS skin infection guidance and 2026-27 skin form; IHSAA and MPSSAA skin infection guidelines; NCAA wrestling committee (2008). General information, not medical advice.
Tournament day
Expect a long day of short matches and a lot of waiting. Here’s the usual flow, based on guides written by youth wrestling clubs. Each tournament runs its own way, so read its event info.
- The night beforeTrim fingernails, bathe, and pack the bag. Officials check nails and skin at weigh-ins.
- Weigh-ins and skin checkAn open sore means no wrestling, and a rash may need a doctor’s note. If something looks contagious, keep your child home until a doctor sees it.
- Set up home basePick a spot in the bleachers near your club’s parents, and show your child where to come back to.
- Staging and matsWrestlers are called to a staging area all day, so listen for your child’s name. Several mats run at once; check the bracket for the right mat number.
- Food and warmthGyms are often cold early on, so bring a warm layer. Pack healthy snacks, since good food isn’t guaranteed on site.
Matside manners
One parent at the mat, sitting, not standing. If a coach is in the corner, step back and let them coach. Never argue with the referees. Many are volunteers.
Brackets
Most youth brackets are double elimination: a wrestler is out only after losing twice. You don’t have to go undefeated to win a medal.
Championship side
Keep winning to reach the final, which decides 1st and 2nd place.
Consolation side (wrestlebacks)
After a first loss, a wrestler can still place, usually as high as 3rd.
Byes and placing
Bye: brackets come in sizes of 4, 8 or 16. When there aren’t enough wrestlers to fill every slot, some advance without a match, and a bye doesn’t count as a match or a win. Placing: usually the top 4 or top 6 take home a medal.
Medical forfeit
Missing a match because of an injury or illness during the tournament. It is not a loss under NFHS rules, though some states differ. Ask the tournament director how your event handles it.
Other bracket words, like staging and wrestlebacks, are in Wrestling talk.
Tournament bag checklist
Tape it inside the wrestling bag. Check your team’s info for anything extra.
Wrestler’s bag
- Singlet or team uniform
- Wrestling shoes, in the bag, not on feet
- Shoe covers or other shoes for trips off the mat
- Ear guards, plus a hair cover if used
- Shoelace tape, if needed
- Warm layers or warm-ups
- Their own towel and water bottle
Parent’s bag
- Healthy snacks and water
- Phone charger or power bank
- A seat cushion for long bleacher hours
- Coach’s contact info
- Any doctor’s skin note your athlete needs
The night before
- Fingernails trimmed short
- Bath or shower
- Skin check for any new spots
- Registration and USA Wrestling membership done
After the last match
Shower as soon as possible. Wash the uniform and towel, and wipe down shoes and headgear before the next practice.
Sources & resources
Rules & official bodies
- NFHS: Wrestling Rules Changes 2020-21, 2022-23, 2023-24, 2024-25 and 2026-27; Wrestling Uniform Rules; “Prevention Key to Reducing Skin Infections”; Wrestling Skin Lesion Form (2026-27); “Rules in Place to Guard Against Weight Cutting” · nfhs.org
- NSGA, NFHS wrestling rule changes (weight classes 2023-24; girls’ minimum body fat 2026-27)
- USA Wrestling, Membership Types · themat.com; state USA Wrestling membership pages (2026-27)
- GHSA, Ohio AAP and Minnesota Department of Health, skin infection prevention for wrestlers
- IHSAA, “Guidelines to Reduce the Incidence of Skin Infections”; MPSSAA, “Precautions Regarding Communicable Infections”; NCAA wrestling rules committee (2008), on cleaning shoe soles before the mat
- American Academy of Pediatrics, HealthyChildren.org: “Cutting Weight: A Major Problem in Wrestling”
Guides & reporting
- FloWrestling: folkstyle vs. freestyle vs. Greco-Roman; high-school rule changes; “How Much Does It Cost To Start Wrestling?”
- Shamrock Wrestling Club, “How Youth Wrestling Brackets Work”
- Youth club “First Tournament Guide” (SportsEngine)
- ruhswrestling.org, “Wrestling Basics”
- RUDIS: “When to Replace Wrestling Shoes”
- Youth club registration pages in several states (2025-27 seasons), for costs
- State association 2026-27 wrestling calendars (for example Idaho, Wyoming, Tennessee)
This guide is general information, not official rules or medical advice. Wrestling rules change often and differ by state and event, so check with your coach, your state association or USA Wrestling. ShoeShoe is not affiliated with NFHS, USA Wrestling or any brand named here.
Want a printable copy?
We’ll email you the printable guide to keep in your wrestling bag.