Rules of Wrestling

OVERVIEW OF Wrestling Rules

Objective

In all cases, the goal in wrestling is to pin your opponent. If a pin does not occur, the wrestler with the most points wins. 

Different Wrestling Styles

DPHS Wrestling competes exclusively in Folkstyle. However, the wrestling club (The Lab) provides a the opportunity to experience all three major styles. 

• Folkstyle (Collegiate): The cornerstone of American wrestling, used in high school and college. This style involves a lot of action from all positions (standing, top, and bottom) and is the official style for all DPHS matches.

• Freestyle (Olympic): An international and Olympic style that is fast-paced and high-scoring. It emphasizes dynamic throws and takedowns, with matches spending more time on the feet than in Folkstyle.

• Greco-Roman (Olympic): Also an international and Olympic style, this is strictly upper-body wrestling. All attacks are made from the waist up, leading to explosive lifts and powerful throws.

The Laboratory Wrestling Club (TLWC, The Lab) provides a comprehensive wrestling experience, training and competing in all three major styles.

• Fall: We focus on Folkstyle to prepare for the high school season.

• Spring: We transition to Freestyle and Greco-Roman to match the available spring competitions.

Join The Lab to become a more complete and versatile wrestler.

Folkstyle (Collegiate) Rules

Basic Scoring

• 3 Points for a Takedown: Bring an opponent to the mat, getting behind, and gaining control

• 1 Point for an Escape: Break free and return to standing. 

• 2 Points for a Reversal: Move from bottom to top position

• 2-4 Points for a Near Fall: Hold an opponent’s shoulders near a pinning position, but without a full pin.

Pin (Fall)

Hold both shoulder blade areas down to the mat for about 1 second.  A pin immediately ends the match, regardless of the current score.

Technical Fall (Tech Fall)

A 15-point lead ends the match early.

Penalties & Violations

Points can be given for stalling, illegal holds, or unsportsmanlike behavior.

Match Length

• 1st period: 2 minutes (sometimes shorter for JV, or consolation matches in tournaments. Longer in college)

• 2nd period: 2 minutes

• 3rd period: 2 minutes

Freestyle Wrestling Rules

Score points through takedowns, throws, and exposing your opponent’s back. Freestyle involves much more wrestling from a standing position. If there’s no action on the mat after about 5–10 seconds, wrestlers are returned to their feet. Unlike folkstyle, there are no points for simply escaping—the bottom wrestler’s main objective is to defend and avoid being turned.

Basic Scoring

• Takedown (2–5 pts): Points depend on the quality of the move, with big throws scoring more.

• Exposure (2 pts): Turning an opponent’s back toward the mat, even briefly.

• Reversal (1 pt): Moving from bottom to top position.

• Push-Out (1 pt): Forcing your opponent out of bounds while standing (no point if on knees, grounded)

Technical Superiority 

A 10-point lead ends the match (similar to a tech fall).

Penalties

• Passivity (stalling): Can result in points for the opponent.

• Fleeing the Mat (1 pt): Leaving the mat intentionally gives the opponent a point.

• Illegal Holds: Award points to the opponent.

Match Length

2 periods of 3 minutes each, with a 30-second break in between.

Greco-Roman Wrestling Rules

Same as freestyle except but all holds below the waist are illegal.

What's Next?

Introduction to Wrestling

Your guide to joining the team, team culture, health, competitions, and getting involved. Each section links to a dedicated page covering key topics: 

• 1a. Welcome to DPHS Wrestling - Everything you need to know for the high school team, including how to join, required gear, team policies, and schedules.

• 1b. Welcome to Lab Wrestling - Your guide to the club wrestling program, including how to join, required gear, team policies, and schedules.

• 2. Weight & Health – Focuses on weight classes, weight certification, weight allowance, nutrition, hygiene, and keeping athletes safe. 

• 3. Rules of Wrestling – An overview of the basic objective and rules.

• 4. Preseason – Covers the period from mid-August to early November, including practices, optional club sessions, preseason tournaments, and preparation for the season.

• 5. Competition Overview – Explains the different types of wrestling events, including off-season tournaments, in-season tournaments, and dual meets, with guidance on what to expect and how to participate. 

• 6. Off-Season Tournaments – Guides athletes through optional preseason and postseason tournaments, including USA Wrestling membership, SafeSport requirements, registration, weigh-ins, transportation, and what to expect on competition day.

• 7. Competition Day Guide – Provides detailed guidance for the day of a competition (and the night before), covering what to pack, weigh-ins, warm-ups, food and hydration, sportsmanship, match flow, and post-competition steps.

• 8. Varsity vs Junior Varsity – Explains the structure of the DPHS wrestling program, differences between JV and Varsity, the role of wrestle-offs, and how athletes earn their spot on each team. 

Upcoming topics: 

• Building Community – Booster Club, communication, volunteering, and fundraising.

• Alumni & History – Program highlights and photo archives.

• Long-Term Development – Off-season opportunities and preventing burnout.

No matter where you are in the season, this is the place to start and the place to come back to.