Across the nation, women's wrestling has exploded and become one of the fastest growing sports at all levels. College opportunities for girls have expanded dramatically in the last decade, and Team NC is committed to educating parents and athletes, and equipping them with the tools needed to succeed at every level of our sport. This includes making the jump from the high school to collegiate level. One of the top women's club coaches in North Carolina and a member of the Team NC Board of Directors shares his thoughts and ideas about what girls need to successfully navigate the journey from youth and high school wrestling to the collegiate level and beyond.

Why This Matters 

Unlike their male counterparts, who often have the opportunity to compete in freestyle and  Greco during the offseason but stay with folkstyle through college, young women are  expected to switch styles entirely after high school. This makes high school freestyle  experience not just beneficial—but a predictor of future success. 

Coaches must take an active role in preparing their female athletes for that transition long  before they graduate. 

Key Differences to Address 

Folkstyle and freestyle may share takedowns and positioning, but the way points are  scored, the importance of transitions, and especially par terre wrestling can make or break  a match at the next level. 

Some of the most common gaps we see in high school girls transitioning to freestyle include: 

- No experience in par terre defense – A match can turn on a single gut wrench or leg lace.   - Lack of familiarity with exposure-based scoring – Many folkstyle-trained athletes are  unaware that simply exposing their back—even briefly—can cost them two points.   - Underdeveloped freestyle transitions – High school folkstyle often rewards control and  slow finishes. In freestyle, speed and seamless transitions to turns are what define elite  performance. 

What Coaches Can Do 

Real-World Result:   

One of our Pembroke RTC and NC GOLD athletes trained freestyle year-round throughout  her high school season. In her junior year, she not only competed successfully in freestyle  tournaments — she also won a folkstyle state championship. That success wasn’t a  coincidence. Her freestyle focus sharpened her chain wrestling, transition speed, and par  terre awareness — all of which translated into dominant folkstyle performance. 

Here are some ways coaches can start bridging the gap: 

1. Integrate Freestyle Year-Round   

Even during folkstyle season, sprinkle in freestyle technique days. For example, dedicate  one day per week to freestyle finishes and transitions. This builds familiarity without  disrupting the folkstyle team structure.

2. Emphasize Par Terre in Every Freestyle Practice   

In our RTC practices, we treat par terre as a priority—not an afterthought. Every freestyle  session includes dedicated time on bottom defense, top attacks (gut wrench, leg lace, trap  arm), and scrambling scenarios. It must become automatic. 

3. Teach Athletes to Score and Transition, Not Just Control   

Encourage a chain wrestling mindset—score the takedown and immediately look for turns.  This not only scores more points, but also changes how an athlete approaches their offense. 

4. Encourage Participation in Freestyle Events   

Events like USA Wrestling’s Girls Folkstyle Nationals, Women’s Nationals, and  regional/cadet/junior freestyle tournaments give athletes the experience they need to  develop. Coaches can help remove barriers to participation by organizing travel teams, like  we’ve done through NC GOLD. 

5. Educate Parents and Athletes   

Many parents don’t understand why freestyle matters. Host a preseason info night or send  home handouts explaining how college wrestling works and why freestyle is the key to  long-term success. 

Final Thoughts 

As coaches, we don’t just teach techniques—we shape pathways. For female athletes, that  path runs through freestyle. By being intentional about how we bridge the gap between  folkstyle and freestyle, we’re not just building better wrestlers—we’re building confident,  college-ready young women prepared to succeed on the mat and beyond.