Search Website

Northern Virginia Girls Wrestling

NOVA WC is home to the first all-girls youth wrestling program in the DMV area.

The purpose of this program is to grow women’s wrestling at the grassroots level with quality and sound coaching while also prioritizing retention and fun. We want our girls to develop and have long careers in the sport of wrestling — this starts at the youth level!

Our all-female coaching staff is highly qualified with extensive backgrounds in the sport. They have received the most current training provided through USA Wrestling, and have been certified in the 3-D coaching model. We believe coaching starts with relationships: our wrestlers learn when trust is earned.

Inaugural season: Winter 2019-20

Days & Times: We will practice 2X weekly. Practices will be on Wednesdays & Fridays from 7-8:30PM.

Location: Falls Church High School (7521 Jaguar Trail, Falls Church, VA 22042)

Start date: Wednesday, November 13 | End date: Wednesday, February 26 | Total practices: 30 | No practice: 12/25, 12/29, 12/27, 1/1

Registration Includes: Women’s cut singlet, Women’s shirt, Women’s shorts, Defense Soap package, Hairnet

Technical Objectives: Although wrestlers will learn folkstyle techniques, coaches will introduce and teach Freestyle wrestling rules and positions. Girls wrestling at the highest levels is in Freestyle (not folkstyle) so we want to introduce and teach this at the youth level. Girls will be introduced to, drilled in, and assessed on the following skills over the course of the winter session:

  • Stance, motion, and level changes
  • Fundamental hand-fighting tactics to create angles from the neutral position
  • Penetration
  • Finishing
  • Counter-offense from the neutral position
  • Neutral offense to freestyle & folkstyle transitions
  • Par-terre offense and defensive tactics



Dynamic warm-up & physical literacy development


Skills & Drills (2-3 drills addressing the skills in the daily technique)


Introduce new technique; drill & assess technique


Conditioning/Situational live or sparring/Game

Frequently Asked Questions

Q: Can my daughter be on the Lady Hammers and another co-ed club team? Yes, absolutely. Wrestlers should still continue to be a part of their current co-ed club program.

Q: Does this mean the winter Hammers program isn’t co-ed anymore? No, the winter Hammers is still a co-ed program. The Lady Hammers is on opposite nights and is an all-girls team.

Q: Will the Lady Hammers attend all-girls tournaments together? Yes, absolutely. The Lady Hammers will attend at least 3 all girls tournaments during the 2020 winter season including the VAWA girls state tournament.

Q: What does the all-inclusive girls wrestling essentials pack include? It includes WOMEN’S specific wrestling gear: singlet, shirt, shorts, and mat hygiene essentials.


Lady Hammers Pre-registration

Our Sponsors