We have a team focused on positive psychology, nurture, positive reinforcement, acceptance, and highlighting strengths and potential. Doing that will help our wrestlers be the best version of themselves. Positive reinforcement is also much better for learning and retaining athletes.

We follow the model of some other very successful teams. The LA Rams are one example:

“We’re relaxed. We have fun. It’s energetic. We don’t have coaches out there screaming at people. That’s not allowed on our field. It’s about having energy and positivity and the belief that no matter what happens on one snap, the next snap’s the next best one you can have. I think guys come in, they believe in it, and they appreciate that opportunity to be in an environment where they’re encouraged to just be themselves and go out and do what they do.” —Andrew Whitworth, LA Rams

The Rams have been to two Super Bowls and won one with their current coach.

In the NBA, the Golden State Warriors are also known for having a relaxed, fun atmosphere where music, humor, and friendly competitions between coaches and players help create a positive culture. It’s no surprise that those Warriors also made it to the NBA Finals six times and won four championships in recent years.

Penn State Wrestling (11 national championships since 2011) has the same culture. They’re known for playing games to warm up at tournaments, remembering there are always things bigger than wrestling, and, no matter what, wrestling is still a game.

“[Sanderson] wants the wrestling room to be a place where kids have fun,” Byers said. “It doesn’t mean you won’t work your tail off or that every day is a fun, easy day. He wants it to be a place where you feel good…It’s a place you’ll look at as a sanctuary and a home away from home where they can feel comfortable being themselves.”

We strive to have a similar environment as these programs and are intentional about building it.

Citations: LA Rams, Penn State Wrestling

Mission, Vision, Pillars, and Environment

• Contribute in ways that are in line with the information in the previous two sections.

Preseason

• Log in to our website and complete the tasks found on the Parent/Wrestler Info & To-Do page.
• The tasks are to join SportsYou, create a USA Bracketing account, register for wrestling through the district, add our calendar to yours, complete SafeSport training (seniors), and follow us on social media.
• Our website is also meant to be a one-stop shop for everything—weekly updates, schedule, calendar, newsletter, pictures, our history, FAQ, finding forms, etc.
• It is recommended that you bookmark it to the home screen of your phone.
• Get physically ready to practice with your own conditioning/running, lifting, competing in a fall sport, and/or wrestling at open mat.
• Get wrestling shoes and headgear. There are extras in the wrestling room storage closet. If you need help, let us know.

Practices

• Bring an elite mindset, positivity, and energy to practice, and have fun.
• No phones in the room before or during practice—once in the room, focus on hanging out with teammates, having fun, and/or getting ready for practice.
• Shower after every practice, preferably at the high school.

Attendance Requirements

• Maintain grades and keep up with schoolwork without missing practice time.
• Practice takes precedence over other events that can be scheduled at non-practice times, such as appointments and studying. Student-athletes are expected to manage all school work, even during finals week, without missing practice time. Make it to every practice on time. We take attendance every day.
• If a wrestler is going to miss a practice or be late for any reason, notify Coach Carl.
• Be at all practices and events throughout the entire season through team state.
• Ask a coach before leaving the room during practice.
• The bad practices are the most important ones. Missing a practice here and there probably will not affect performance, but attending every practice and putting in 100% effort reaffirms our identities. It’s easy to train when we feel good, but it’s crucial to show up when we don’t feel like it or when it’s hard to make it a priority. It’s not always about getting better every time. It’s about becoming the type of person who doesn’t miss practice and doesn’t put in partial effort.
• There is a season award for not missing a practice, which is entry into the Perfect Practice Club.

Practice Apparel Requirements

• The WIAA requires headgear during all wrestling.
• A mouthguard is recommended, especially if there is a history of concussions and/or braces.
• Shorts or pants are required over spandex in practice. Shorts need to reach the mid-thigh.
• Wear clean clothes to practice every day.
• On Wednesdays, we wear pink.
• New this year: Always have tennis shoes in your gym locker to be ready to be outside.

Competitions

• Stay until every Holmen wrestler is done competing for the day.
• Attend all of our women’s meets, even for wrestlers not competing, unless otherwise told by the coaches.
• Travel to events with the team unless arranged in advance.
• If leaving an away meet with parents, an online form needs to be filled out by parents.
• Wrestlers cannot travel home with any parents of other wrestlers.
• Sit with the team at events.

Bi-State / The Clash / Fundraisers

• All wrestlers must attend both days of Bi-State and help run the tournament, even if they are not competing.
• Bi-State is our biggest fundraiser of the year, which allows us to get nice things like new singlets.
• A background check is required for anyone over 18 volunteering at Bi-State. Complete it through the School District of Holmen volunteer background check.
• We also get money for helping with The Clash (Jan. 8–9). We compete at the Multi-Duals on Friday. Consider volunteering on Saturday.
• Participate in any other fundraisers in which we may participate.

Injuries

• Wrestlers do not need to see a doctor or another provider for an injury unless an athletic trainer says it’s necessary. Our athletic trainer, Morgan, is fantastic and will try to find a way for wrestlers to compete again as soon as possible. Morgan or other athletic trainers at meets will determine if a doctor is needed.
• If injured, let a coach know immediately, and we will most likely send you to Morgan.
• If there is a suspected concussion and/or head symptoms, seeing Morgan or another athletic trainer is required.
• Injured athletes are not excused from practice. There is almost always something injured wrestlers can still do instead of a full practice.
• Recognize the difference between hurt and injured.
• Hurt is soreness or small symptoms that do not limit practice or competitions.
• An injury is something diagnosable that leads to missing practice or competition time.

Youth and Middle School Practice

• Part of our program’s success is the strong youth program and the many people volunteering their time to help with it. Every wrestler attends at least two youth girls practices. One will be a practice where the whole team attends, and pick another one to go to on your own or with teammates.
• Everyone is welcome to attend more than one of each practice. Coach Carl will sign off on volunteer hours for any practice attended.
• Wrestlers are encouraged to volunteer at middle school practices before our season starts.

Folding Warm-Ups

Wrestlers neatly fold their warm-up clothes after removing them for a match. This shows respect for the equipment and for all the people who helped raise the money to purchase it.

Leaving the Team

If a wrestler decides to no longer be a part of the team, she has an in-person conversation with Coach Carl and/or Coach Kelsie.

Washing Mats

Wrestlers rotate through washing the mats daily after practice.

Trusting the Final Call

Coaches always welcome questions, feedback, and open conversation. At the same time, every wrestler is expected to accept and support Coach Carl’s final decisions—whether about lineups, wrestle-offs, or anything else that affects the team. Coach Carl always has a reason for a decision and feel free to ask why. Trusting the process, even when a decision doesn’t go the way you hoped, is part of what makes our program work and reflects the same trust and respect we ask our wrestlers to show each other.

Coach Carl is the head of our program, and all final decisions run through him. He takes full responsibility for everything that happens with the team. If there are questions/concerns, please bring it to Coach Carl directly rather than an assistant coach.

Schedule and Communication

Check email at least once every 24 hours, have SportsYou notifications turned on, read all emails from coaches, and keep up to date with the practice/competition schedule.

SafeSport Training for Seniors

We pay for all wrestlers to be USA Wrestling members, which provides more wrestling opportunities and supplemental health insurance if there’s an injury. Seniors must complete SafeSport training to become members.

Room Pull Up

New this year: Every time a wrestler enters or leaves the wrestling room, she does one pull-up. It’s not about strength or how many pull-ups she can do. It’s a small mental exercise and a reminder of the commitment she’s making to herself and her teammates.

Every time we enter or leave this room, we make a commitment to ourselves, our teammates and our program.

• Entering the room: I’m committing to our standards and giving my best effort today.
• Leaving the room: I’m carrying those same standards with me outside the wrestling room.

Wrestlers who cannot perform a pull-up could do an assisted pull-up, modified pull-up, or another appropriate movement. The commitment is what matters.

Number One Standard

Love and care about the girls, follow For Her, and help create a fun, positive, and relaxed environment.

Improvement

Become better coaches, both during the season and offseason, by finding weak areas, such as showing technique or speaking better in front of groups.

Do What Is Best

Coaches base decisions on what is best for the program, the team, and the athlete, and help every wrestler accomplish her goals and learn valuable life lessons.

Stay Passionate

We are coaches because we are passionate about the sport of wrestling and being there For Her.

Provide Opportunities

Provide opportunities for wrestlers to get better and have a fun season.

More Information

Coaches, we have more information and expectations in our Coaching Philosophy document, and our Technique Philosophy & Library section further down this page.

Preseason

• Log in to our website and complete the tasks found on the Parent/Wrestler Info & To-Do page.
• The tasks are to join SportsYou, create a USA Bracketing account, ensure your daughter is registered for wrestling through the district, add our calendar to yours, ensure she completes SafeSport training (seniors), and follow us on social media.
• Our website is also meant to be a one-stop shop for everything—weekly updates, schedule, calendar, newsletter, pictures, our history, FAQ, finding forms, etc.
• It is recommended that you bookmark it to the home screen of your phone.

Trusting the Final Call

Coaches always welcome questions, feedback, and open conversation. At the same time, every wrestler is expected to accept and support Coach Carl’s final decisions—whether about lineups, wrestle-offs, or anything else that affects the team. Coach Carl always has a reason for a decision and feel free to ask why. Trusting the process, even when a decision doesn’t go the way you hoped, is part of what makes our program work and reflects the same trust and respect we ask our wrestlers to show each other.

Coach Carl is the head of our program, and all final decisions run through him. He takes full responsibility for everything that happens with the team. If there are questions/concerns, please bring it to Coach Carl directly rather than an assistant coach.

Follow Our Mission and Pillars

Just like the wrestlers, parents follow our mission and pillars. Examples of how they can follow them include cheering for all wrestlers on the team, getting to know other parents, connecting positively with the coaching staff, volunteering to help improve the program, and having fun.

Accountability

Help hold your child accountable for her attitude, mindset, attendance, effort, and being a part of our culture.

Schedule and Communication

Check email at least once every 24 hours, have SportsYou notifications turned on, read all emails from coaches, and keep up to date with the practice/competition schedule.

Enjoy This Time

High school is probably the last time these athletes will be part of a sports team, so enjoy watching them compete!

If a parent is ever not sure what to say to his/her daughter about the sport, most likely, “I love you, and I love to watch you compete” will be the most effective.

A letter is earned by finishing in good standing with the team (following expectations, no code violations, good attendance, acting within the mission) and meeting one of the following:

• Being a varsity wrestler for at least three varsity-only events
• Being in the lineup for regionals
• Being a senior who has been a team member for two full seasons and has had no code or grade violations in either year
• Being a manager who is in at least their second year of managing, or any senior manager

All letters are also subject to coaches’ discretion.

We do not have wrestle-offs for dual meets — lineups for duals are set by the coaches.

Some tournaments allow only one wrestler per weight class, including Bi-State, The Women’s Warrior Challenge, and Regionals. Before these events, coaches will post a projected lineup, and wrestlers not on that lineup may request a wrestle-off to challenge for the spot. A wrestler may also request a wrestle-off at any time during the season, not just before these events.

Wrestle-off requests may be denied if the coaches feel the requesting wrestler is not ready to challenge for the spot. For example, a brand-new wrestler requesting a wrestle-off against a state place winner will likely be denied and will instead have the opportunity to earn that wrestle-off in practice.

Wrestle-offs are held the week of the event or the week before. For all events except regionals, a wrestler must win one match to earn the spot. If more than two wrestlers are competing for a spot, we will run a small bracket in which the incumbent varsity wrestler receives a bye to the final round. For example, if three wrestlers are competing for 126, the incumbent varsity wrestler at 126 will only need to beat the winner of the other two challengers. If there is no incumbent varsity wrestler at a weight, the coaches will designate one.

Regional Wrestle-Offs

• The final round is the best two out of three matches.
• Wrestlers must place in the top two at regionals and then the top two at sectionals to qualify for individual state.
• The deadline for regional roster entry is the day before regionals.
• Wrestle-offs begin in the weeks leading up to that deadline.
• A wrestler may request a spot at no more than two weight classes.

Because unique situations always come up during wrestle-offs, the coaches reserve the right to make any changes necessary. Coaches have final say on who wrestles, when, and for which meet — this may include placing a wrestler in the lineup who did not win her wrestle-off match. Factors such as work ethic, grades, attendance, commitment, how she competes, behavior, mindset, and how she represents our mission may all be part of that decision. Acting within our mission is a requirement to be a varsity wrestler. Our goal is to field the lineup most likely to win duals, tournaments, and matches while staying true to our expectations.

New for 2026–27: Wisconsin Act 89

As we begin the 2026–27 school year, we want to make families aware of new requirements that are changing how school employees communicate with students and families across Wisconsin.

Wisconsin Act 89 requires public school districts to establish expectations for appropriate communication between school employees or volunteers and students, both during and outside of school hours while working in their official capacity. The law also includes new annual training requirements for school employees related to identifying, preventing, and reporting grooming behaviors and professional boundary violations.

In response, the School District of Holmen has established clearer, District-wide expectations for school-related electronic communication.

The goal is simple: to help protect students, maintain appropriate professional boundaries, and ensure school-related communication is safe, transparent, and consistent.

Coach Carl sends out an email every weekend to wrestlers, parents, coaches, and managers with a summary of the upcoming week. That email is also on the website and on SportsYou. All practices and events are on the Google Calendar. Wrestlers and parents should ask if they are unsure or need to know something. If any problems happen during the year, please contact Coach Carl.

Wrestlers and parents should check their email at least once every 24 hours, have SportsYou notifications turned on, read all emails from coaches, and keep up to date with the practice/competition schedule.

All communication is done with SportsYou, school email, or Bound.

SportsYou

• Group: Holmen Women's Wrestling
• Code: P366F585

Room Assignments

For overnight away meets, coaches will make the room assignments.

Wisconsin Women’s Weight Classes (12 Total)

100, 107, 114, 120, 126, 132, 138, 145, 152, 165, 185, 235

Weight classes could be different when we compete in other states.

Two-Piece Uniform Option

Singlets are not required. We have a two-piece shorts/compression shirt option.

Minimum Weight Class

• Wrestlers determine their own weight class.
• There are no requirements and no weight cutting needed.
• Per WIAA regulations, each wrestler takes a hydration and body fat test to determine her minimum weight class based on her body weight at 19% body fat.
• With parental permission, wrestlers can lose 2% more weight beyond the 19% body fat weight.
• We do not have a reputation as a team that cuts weight and would like to keep that. If a wrestler is managing her weight, she does not make a big deal about it at school, on social media, or with friends/family.

• Basics: Stance, Stance 2, Meeting Pressure/Forward Motion
• Hand Fighting Keys: Head/Hands Position, Push/Pull/Moving Her, Making Her React to Us

• Collar Tie to Our Offense
  • Elbow Off - Hi-Crotch/Double, Single
  • Overtie (lead leg side) - Single/Hi-Single, Slide By, Wrist Snap
• Clear Collar Tie
  • Shoulder Shrug, Push it Off, Snap, Inside Tie, Underhook, Clamp and Pull, Peel to Russian, Snake
• Clear Underhook
  • Don’t Let it In, Inside Post and Pummel, Immediate Pummel to Shot, High Single, Catch to Front 2 on 1
  • Key: Unless you have an overhook throw, clear the underhook.
• Clear Russian
  • High Hand, Clear to Underhook, Single Leg

• Find Your Trigger — Wrist and Handing Fighting to Front 2 on 1
• Stringing Together/Getting Her to React
  • Offer Own Wrist, Transition to Russian
• Elbow Bind
  • Stringing Together/Getting Her to React — Double/Hi-Crotch, Single
  • Changing Speeds
• Inside Tie
  • Initiating Inside Tie
  • Collar Tie
  • Fakes
• Russian
  • Elbow Bind and Wrist/Front 2 on 1
  • Front 2 on 1
  • Single and Re-Pull to Single
• She Grabs Our Wrist
  • Stringing Set Ups Together/Getting Her to React
  • Switching Sides — Single (lead leg side), Double/Hi-Crotch (trail leg side)
• She Holds Our Wrist
  • Hi-Crotch/Double/Knee Pull, Drag, Duck Under, Misdirection

We are primarily looking for a single (sweep or hi single) or a snap. We don’t have to force offense shots, and getting underneath her. A 0-0 score in the first period is okay, especially since we are hammers on top.

• Shot Position
  • Single Leg — Sweep Single, Knee Pull
  • Run the Corner
    • Table the Leg, Nearside table, Reach Under
    • Chase the Other Leg, Knee Slide
• Let Go and Restart
  • Key: If you’re stuck on the leg and cannot finish, let go and get back to your feet.
• High Single, High Single 2 — Dump, Heel Trip
• Snapdown, Football Hold
  • Double Meat Hooks — Drag, Fake, Bounce
• Front Head Position
  • Chin and Chase the Leg, Redirection, Bounce and Chase the Leg, Honey Badger
• Football Hold
• Double Leg
  • Finish, Knee Slide Recovery
• Throws
  • Honey Badger, Knee Lateral
• Headlocks: Normal, Russian, Pinch, Pinch to Normal
• Russian
  • Jab, Drag, Single, Shoulder Pry
• Slide By
  • Jax Forrest Slide By
• Duck Unders
• Drags

The best defense is to keep her off our legs by controlling ties, staying in good position, and a down block to keep her off our legs. If she does get to our legs, Kylie Welker sprawls are our primary defenses.

• Keeping Her Off Legs
  • Down Block/Re-Attack, Down Block/Re-Attack 2, Single Counter Attack, Mateah Shoulder Block, Head/Hands Defense
  • Key: We never “Go Behind.” We chase the leg or re-attack.
• Snap Down/Front Head
  • Meet Pressure
    • Control Elbow, Two on One, Sucker Drag
  • Double Meet Hooks
• Single Leg
  • Kylie Sprawl
    • Key: Step and swing leg away.
    • Leg Off Mat, Leg High, Whizzer, Whizzer Trick
  • Double
    • Kylie Welker Sprawl
• Punch and Cut Corner
• After Sprawl
  • Peel Elbow/Leg Over, Cradle
• Crackdown
  • Cradle Fools
  • Quarter Nelson
  • Headlock Defense
    • Key: Drive In and Attack Hi Single
    • Headlock Defense on Knees

• Starting Position
• Breakdowns
  • Spiral, Tight Waist/Ankle, Chop/Drive and Gather, Double Thigh Pry, Far Knee/Far Ankle
  • Keep Her Flat

• Half
  • Key: Put your chest over your own hand.
  • Reload, Straight Over
• Power Half
• Bar
  • Getting the Bar, Bar Run Around Head, Bar/Wrist with Elbow Down, Bar/Half, Circle Around Head
  • Key: Run hard around her head. Make constant adjustments and tighten it as needed.
  • Assassin
  • ¾ Nelson, ¾ Nelson 2
  • Barbed Wire
  • Crossface Cradle, Face Headlock
• Hammer Series
  • Head Scoop, Farmer, Knee Pry

• How To Pin
  • Keys: Slow it down and take your time to make sure it’s tight. Keep your chest on her chest.
  • Riding Keys
    • Behind the Hips/Arms, Wrist Control, Cross Wrist Ride
  • Tilt
• Defense
  • Mat Return, Switch Defense, Roll Defense

• On Base
  • Starting Position
  • Seal
  • Initial Position
    • Key: Seal during or before turning.
• From the Mat
  • Knee Slide, Pop Straight Up, Off Butt, Tripod, Knee Pound
• From Feet
  • Positioning
    • Key: Stagger your feet and hold your ground.
  • Shoulder Roll
    • Key: If her hands get locked, that means your seal wasn’t good enough.
  • Others: Pop Hips/Double Seal, Shoot to Single, Backward Trip, Forward Trip/Leg
  • Block, Hi Single
• On Stomach/Back
  • Position/Build Base, Build Base 2

• Half, Bar, Crossface Cradle, Nearside Cradle, ¾ Nelson

• Half, Headlock, Cradle
• Bridge
  • Keys: Get your feet on the mat, try to get an arm through, and try to get her weight off you.

• Quad Pod
• Switch
• Crawl Forward
• Granby/One Point Roll
• Peterson Roll
• Cutaway/Fight Hands
• Clearing Ankle
• Landing Safely