Play Wrestling in Penn State’s Training Philosophy

Mindset

May 28

Coach Cael Sanderson, Penn State Nittany Lion Wrestling

What Is “Play Wrestling”?

“Play wrestling” is a term Cael Sanderson uses for a style of practice wrestling that emphasizes exploration over intensity. Instead of wrestling full-tilt to win every exchange, athletes wrestle at a reduced intensity – often around 50-70% effort – and play with positions and moves. Partners may even deliberately let each other get deep into a shot or hold “to see what happens” in the ensuing scramble. In other words, it’s a relaxed, sparring-like training where the goal is to “feel out positions” and try new techniques without the pressure of always scoring. As one observer describes, Penn State wrestlers “play wrestle a lot, meaning go at a lower intensity level to try out and understand new moves during scrambles”. This approach is built on fluid, continuous wrestling rather than grind-it-out drills, encouraging athletes to keep wrestling through every situation instead of stopping when a point is scored.

Mindset Behind Play Wrestling

The play-wrestling approach is rooted in an underlying mindset of having fun, staying relaxed, and not fearing failure. Sanderson has often said he wants wrestling to be treated “as a game” – something you enjoy and experiment with, not a life-or-death ordeal. “It’s always been a game…with that perspective, you can compete a little bit more freely,” Sanderson explained, emphasizing that keeping wrestling in perspective helps athletes relax and perform their best. In the Penn State room, practices are kept upbeat and loose. Sanderson deliberately fosters an environment where athletes enjoy the process: music blares during practice, and wrestlers might play dodgeball or Spikeball as warm-ups. “[Sanderson] wants the wrestling room to be a place where kids have fun,” former PSU wrestler Dan Vallimont noted. “It doesn’t mean you won’t work your tail off…He wants it to be a place where you feel good…a sanctuary…where they can feel comfortable being themselves.” This positive, “home away from home” atmosphere encourages wrestlers to wrestle with joy and creativity, rather than out of fear or obligation.

A key tenet of Sanderson’s mindset is fearlessness. Play wrestling by design removes the fear of messing up. Sanderson actually praises his wrestlers for taking risks, even if it means getting scored on. “He’s not afraid to give up points. That’s the sign of a great wrestler because the sky’s the limit if you’re willing to try new things…Being fearless is very rare,” Sanderson said admiringly of one of his stars. In Penn State’s culture, giving up a takedown in practice (or even in a match) isn’t a disaster – it’s just part of the game. Wrestlers are taught to keep wrestling through mistakes. “If he gives up a takedown, he keeps wrestling. If he gives up two takedowns, he keeps wrestling,” Sanderson added, underscoring that the best athletes stay unfazed and continue attacking. This mindset frees wrestlers from worrying about being perfect. They learn that “the possibility of not attaining your desired outcome isn’t a reason to play it safe or not to try.” By removing the fear of failure in the practice room, play wrestling helps athletes wrestle with confidence and open minds.

Notably, Penn State’s wrestlers themselves echo this mindset. They talk about being relaxed, confident, and grateful for the opportunity to wrestle. NCAA champion Zain Retherford explained that in Penn State’s room they focus on having fun with it, competing hard, and learning every day. If he got taken down, he said, he wouldn’t get down on himself – he’d think “doesn’t matter…just keep scoring”. This approach – staying positive and eager to wrestle on – is exactly what play wrestling instills over time.

Greg Kerkvliet, Penn State Nittany Lion, 2024 NCAA National Champion, 285 lbs

Objectives and Benefits of Play Wrestling

Why does Sanderson integrate play wrestling into training? The primary objective is to develop wrestlers who are offensively prolific, creative, and unshakeable under pressure. By experimenting freely in practice, wrestlers expand their repertoire of moves and learn to wrestle through any position. Sanderson has created “a culture of creativity and competitiveness” at Penn State, where athletes “love to have fun, score points, and be creative.” In play-wrestling scenarios, athletes might discover an unorthodox setup or scramble finish that they wouldn’t learn from drilling the same textbook move repeatedly. Over time this leads to a more dynamic style. Observers note that Penn State ushered in an era “where points are scored at an unprecedented clip and in impressive fashion,” because the team’s all-out aggressive style is fueled by that fearless creativity. As one journalist put it, wrestlers like Jason Nolf, Bo Nickal, and Roman Bravo-Young could “invent moves in the middle of matches to rack up points” precisely because they were never afraid to try them. That willingness to improvise comes from countless hours of play wrestling in practice, gaining the confidence to execute high-risk, high-reward techniques.

Another objective of play wrestling is to build confidence and resilience. Because play wrestling normalizes getting scored on and wrestling through it, athletes develop composure. They learn that a setback isn’t the end – you “embrace it…deal with the hand you’re given and just keep rolling”. This translates to competition: Penn State wrestlers are notorious for never shutting down or panicking, even if a match starts poorly. They’ve been in those situations before during free-flowing practice scrimmages. As Bo Nickal explained of his mindset, “I don’t define myself by wins and losses. Because of that, I’m able to compete more freely. I’ve never been afraid to go for certain moves.” This freedom to open up offensively comes directly from an environment that encourages risk without punishment. The result is wrestlers who wrestle with swagger – always on the attack, confident that they can find a way to score from any position. Indeed, Sanderson’s teams often dominate by outscoring opponents in bunches and breaking them. Retherford, for example, was known for his relentless “Zain Train” pace. When asked how he sustains such a high output, he credited the culture: “It’s what we do every day in our room – have fun with it, compete hard, and learn.” In other words, the habit of play wrestling every day built the conditioning (mental and physical) to wrestle freely for seven minutes straight. It also kept wrestling enjoyable, which in turn keeps athletes motivated and prevents burnout over the long season.

Crucially, play wrestling also serves as a low-risk way to sharpen skills and try new tactics. It strikes a balance between static drilling and full-intensity live wrestling. Because intensity is dialed down, wrestlers can attempt moves they might not hit in a live go for fear of losing position. Want to practice a risky throw or funky scramble? Play wrestling gives you the space to do it without consequences beyond that exchange. It’s a form of “situational sparring” that accelerates learning. “If you want to learn wrestling, you have to play wrestle,” Sanderson has told his athletes, emphasizing that true mastery comes from experimentation and time “in the fight” – not just memorizing technique. Fluid sparring develops instincts and reaction speed in a way drilling cannot. As one coach observed, even many international teams (like the former Soviet programs) use similar light sparring to build intuitive skills. Sanderson’s innovation was making this a core part of an American college training regimen – and the payoff has been remarkable. Penn State wrestlers often look one step ahead of the competition, scrambling out of bad positions and creating scoring opportunities seemingly out of thin air. Much of that comes from the hours of “play” in practice that hone their creativity and comfort in all positions.

Finally, an often overlooked benefit: play wrestling keeps wrestling fun. By integrating games and a playful spirit, Sanderson keeps his athletes loving the sport. Enjoyment is itself a competitive advantage – it breeds passion and consistency. “There’s a genuine excitement to challenge themselves and see how good they can be, win or lose,” Penn State radio announcer Jeff Byers said of the team’s mindset. That excitement translates to wrestlers who are motivated and mentally fresh come match day. Sanderson’s philosophy is that if you love what you’re doing, you’ll do it harder and better. The results speak for themselves: his program has produced a cavalcade of national champions and an atmosphere where even superstars stay humble and excited to improve. By treating wrestling “more like gym class and less like math class”, Sanderson unlocks higher performance. In short, play wrestling nurtures better wrestlers and happier wrestlers.

Intensity Level and Structure

The intended intensity level of play wrestling is moderate – not a grind, but not a lazy walk-through either. Sanderson’s athletes typically go hard when it’s time to go hard, but during play wrestling segments they dial it down to an intensity where technique can flow. A common description is that partners give just enough resistance to make the positions realistic and meaningful, but not so much that they’re muscling through everything. One Reddit user familiar with Penn State explained that in play wrestling there’s “enough resistance to be meaningful”, but both wrestlers know it’s practice and ease off the gas pedal compared to a live match. In practical terms, this might mean hand-fighting with intensity but the moment one gets to a leg or body lock, the other might cooperate slightly to allow the position to develop rather than immediately sprawling with full force. The result is a fluid back-and-forth exchange – almost like a grappling scramble in slow-motion – where each wrestler is trading attacks, counters, and re-counters continuously. It’s very dynamic, but the pace is controlled enough that they can maintain it for a longer duration than a full-intensity go. Coaches have noted this is easier to do from neutral (standing) positions where there’s more movement and less static pressure. On the mat (in par terre positions), play wrestling can be trickier because one partner can lock down a position; so Penn State’s play wrestling often emphasizes neutral scrambling. The key is that both partners are cooperating to an extent: they’re neither just letting each other win nor trying to “win practice” at all costs. Instead, they are creating live-action scenarios and learning from them. Sanderson wants wrestlers to understand why they are doing each drill – if they’re play wrestling, they know it’s for skill development and feel, not for conditioning or scoreboard. This clarity of purpose helps athletes stay at the right intensity. If someone inadvertently cranks it up too high (competitive instincts can kick in), coaches will rein them back to that sweet spot where learning > winning during the drill. By keeping play wrestling at moderate intensity, Penn State’s staff ensures their athletes get the benefits (creativity, timing, agility) without the downsides of exhaustion or injury risk that could come from constant full-throttle sparring. It’s an approach of “train smart, not just hard,” which has become a hallmark of their program.

Carter Starocci, Penn State Nittany Lion, 5X NCAA Champion

Applying Play Wrestling in High School Training

A high school coach can absolutely adopt the play-wrestling philosophy to help younger wrestlers develop. In fact, this approach can be transformative for high school athletes by making training more effective and enjoyable. Here are some practical ways a coach might integrate play wrestling:

Designate “Play” Sessions: Set aside time each practice for sparring games or free-form wrestling. For example, you might have a 10-minute block of continuous wrestling where wrestlers are instructed to go about 50-60% intensity and keep wrestling through every position without stopping. Emphasize that this is not a death match – it’s experimental time. You can even give it a fun name (e.g. “scramble time” or “flow wrestling”) so students know it’s a different mindset. During these sessions, encourage them to try something new: a funky roll, a different setup, a creative counter. If one wrestler secures a takedown, they don’t stop – maybe they’ll let the bottom man work back up, or flow into a new position. The goal is constant motion and exploration. This builds endurance too, but the focus is on skill. “We’re not keeping score right now – we’re just wrestling to wrestle,” you might tell them.
Incorporate Games and Creativity Drills: Sanderson often mixes in games like dodgeball, handball, or stance-motion games to loosen up his team. High school coaches can do the same. Start practice once a week with a wrestling-related game (for instance, takedown dodgeball – where a “hit” is a low single touch). Another idea is a game of “king of the mat” with a twist: make it technical king of the mat where the winner stays but each round they are only allowed to score with a new move or position that wasn’t used in the previous round. This kind of constraint forces creativity in a playful way. The point is to show kids that wrestling practice can be fun and inventive, not just drilling and conditioning. When kids are enjoying themselves, they’ll be more engaged and willing to take risks.
Encourage Experimentation in Live Goes: During regular live wrestling (full intensity goes), adopt some of Sanderson’s mindset cues to keep the atmosphere constructive. For example, don’t make a big deal when someone gets taken down – in fact, sometimes reward a risky move attempt even if it failed. You could stop and say, “I like that you tried that throw, even though it didn’t work – now let’s figure out how to finish it next time.” This positive reinforcement mirrors Sanderson’s approach of praising fearlessness. Make it clear that in practice, it’s okay to give up points if it means you’re trying something that could make you better. Over time, kids become less hesitant and more confident in their offense. They’ll also start to realize that getting scored on isn’t the end of the world – what matters is the response (just as Penn State guys “keep wrestling” after a mistake). This builds mental toughness and resilience.
Use Situational Sparring: Another tool is to set up specific scenarios and let kids play wrestle from there. For instance, start one wrestler deep on a single-leg and let the scramble play out for 30 seconds with medium resistance, then switch who starts in on the shot. Or begin with one wrestler nearly taken down (one hand on the mat) and see if they can creatively fight out. These situational drills, done with a play-wrestle mentality, teach wrestlers to be comfortable in bad positions. It directly echoes Penn State’s practice of “letting your partner get deep into positions” during play wrestling. A high school coach could run a whole practice where every drill is a scenario that demands improvisation – e.g. crazy scramble positions, unusual stalemates – and have kids find solutions. This not only improves their scramble skills but also sends the message that wrestling is a kind of problem-solving game.
Model a Relaxed, Positive Attitude: Coaches set the tone. Sanderson, for example, is not a yeller in the room; he’s calm and focused, creating a learning environment. High school coaches can similarly dial back the drill-sergeant approach and cultivate a more open atmosphere. During play wrestling time, walk around and coach on the fly – give quick tips or point out opportunities (“hey, see if you can roll through that next time”). But avoid constantly stopping them for every mistake. Let the kids scramble and figure some things out intuitively; intervene only to keep them safe or to highlight a teachable moment. Also, share Sanderson’s philosophy with your team: remind them that wrestling is supposed to be fun and that even at the highest levels, the best wrestlers love what they do and are “grateful for the opportunity” to wrestle. By removing the aura of dread from hard practice and replacing it with a sense of play, you’ll likely see your wrestlers come out of their shells. They will wrestle more naturally and with more confidence.
Balance Hard Work and Play: None of this is to say Penn State (or any successful program) just goofs off – on the contrary, they work extremely hard. The magic is in the balance. As a high school coach, you can still have intense conditioning days and technical drilling sessions. But weaving in play wrestling ensures that skill development and joy aren’t lost. For example, you might end a grueling practice with five minutes of play wrestling as a cool-down where the kids just roll around and have fun hitting moves with a partner. They’ll leave practice tired but smiling. Over time, that positive association keeps them coming back and putting in more effort. It’s notable that Sanderson’s teams are often peaking in March with fresh legs and minds, whereas some other teams grind so hard they fade or get burnt out. The lesson for high school coaches is to make sure your athletes are improving and enjoying the journey, not just grinding. As Cael Sanderson puts it, “if you’re not enjoying wrestling, then why are you doing it?”

Head Coach Cael Sanderson & Assistant Coach Casey Cunningham, Penn State Nittany Lions

Conclusion and Further Resources

Play wrestling has become a cornerstone of Penn State’s dynasty because it cultivates fearless, skilled, and enthusiastic wrestlers. The mindset of treating wrestling as a fun “game” rather than a chore yields athletes who are both creative scorers and mentally tough competitors. High school programs can learn a lot from this approach. By incorporating play wrestling and its underlying philosophy, coaches can develop wrestlers who aren’t just hard-nosed, but inventive, confident, and in love with the sport. The end result is better performance on the mat – and perhaps more importantly, young athletes who want to stick with wrestling and reach their full potential.

For those interested in seeing and hearing more about this philosophy, there are several great resources available. Cael Sanderson’s 2023 NCAA press conference (after one of PSU’s record-breaking championship wins) is worth a watch – he talks about keeping wrestling in perspective and treating it as a game. Various interviews with Penn State wrestlers (on platforms like FloWrestling and the Big Ten Network) also highlight how they train. For example, Zain Retherford’s NCAA finals interviews and Bo Nickal’s comments to WIN Magazine illustrate the mindset that play wrestling ingrained in them. Coaching clinics and podcasts often discuss the Penn State model; even youth coaching materials now emphasize play (USA Wrestling’s “60 Ways to Play” guide is a handy reference for games and drills). If you search for “Cael Sanderson play wrestling” on YouTube, you’ll find a short video where Sanderson himself explains the concept and why they do it. In sum, the consensus from Happy Valley is clear: “If you want to learn wrestling, you have to play wrestle.” Embracing that philosophy could unlock new levels of growth and excitement in any wrestling program.

Sources:

Cael Sanderson and Kyle Dake clinic notes (WrestlingMindset)wrestlingmindset.com
Reddit discussion of Penn State practice habitsreddit.comreddit.com
Onward State – “4 Lessons I Learned From Cael Sanderson…” (quotes from Sanderson, Nickal, Retherford)onwardstate.comonwardstate.com
Onward State – “The School of Sanderson: Inside Penn State’s Wrestling Room”onwardstate.comonwardstate.com
Centurion Wrestling blog by a former PSU wrestler (mindset of wrestling as a game)centurionwrestlingnj.com
Bulgarian Muscle – “How Wrestling is Evolving Under Cael Sanderson” (PSU’s fun-and-loose style)bulgarianmuscle.com
NCAA press conference transcripts (Retherford quotes)pennstate.forums.rivals.compennstate.forums.rivals.com.