Freestyle and greco wrestling practices and tournaments during the spring and summer. Another good way is to participate in any practices either at the wrestler's school or surrounding schools. If none of that is available try to find a partner and a mat to work on weaknesses from the prior year.

Strength training with weights preferably under a trainer's supervision or program. Some form of strength training is essential. Climbing a rope, push-ups and pullups are great ways to. Jump roping is a good way to improve coordination and help footwork. Running is great for conditioning and improving speed.

Off season is a good time to review any old tapes of your matches to see what needs to improve. Also it would be a good time to watch any college wrestling tapes and matches that you or someone else might have.

Add the above to the hauling and bucking of the hay and you would have a good off season preparation.