Be a Leader and Role Model

As most of you know I typically include an article in our weekly emails that addresses some
aspect of wrestling, technical, mental, physical and some other guidelines to help wrestlers
improve.  With a new year upon us, I want to take this opportunity to encourage and challenge
all wrestlers to become leaders and role models in their community. I’m not simply talking
about being a leader in the wrestling room. The majority of our club wrestlers are very
dedicated and I have no doubt that in their practices they lead the way with their work ethic,
skill set, and approach to being successful. What I want to address today is the importance of all
wrestlers being role models in their communities and in their classrooms. Many people are not
that familiar with wrestling so they judge the wrestling community as a whole by the limited
number of wrestlers they may know in their community and the way that wrestlers act is a
reflection upon all of us. I strongly encourage everyone to make a greater effort than ever
before to hold themselves to the highest possible standards. No matter what those around you
are doing, take the high road and focus on your priorities and achieving your goals. If others
around you are taking a different path have the strength to do what you think is right and not
give in to the habits of those who are less focused.

An example of where I believe all wrestlers can be leaders is with bullying, a topic that has
received much attention lately in our society. Being a bully on the mat within the rules is fine
but bullying people who are smaller or younger for no reason is not what our sport needs and
does nothing positive for anyone involved. As we all know most wrestlers are typically tougher
and stronger than many of their peers. I'm not suggesting that wrestlers should get involved
physically if they witness bullying but what I am suggesting is that they have the courage to
stand up for someone who may need it.

In terms of academics and conduct in the classroom, it is essential that wrestlers represent our
sport and themselves in the highest possible manner and set the standard for other athletes
and the student body. Being academically responsible and conducting themselves appropriately
is a must and all wrestlers need to understand this. I can guarantee that wrestlers who do well
academically and are viewed positively by their teachers will have far more options when it
comes to wrestling or even attending college.

The last area where wrestlers need to live by higher standard is the choices that they make
socially and who they choose to associate with. This is also the area that I believe most closely
aligns with the progress wrestlers make on the mat. If your goal is to be a champion you need
like one in all areas and making the right choices socially is a critical one. Surround yourself with
like-minded and goal oriented people who live the same lifestyle that you do. Don’t worry
about what others are doing or what they may think of you, focus on yourself and your success.

It's often said that the values that are learned through wrestling like discipline, goal setting and
hard work serve those who participate in our great sport for the rest of their lives. I agree with this and I would like to see all wrestlers take another step in a positive direction by leading in
areas outside of wrestling. As important as is it is to be a successful wrestler, it is ultimately
more important to be a successful person. By choosing the right path and by being willing to
make tough decisions because it's the right thing to do wrestlers learn another very valuable
lesson that will also serve them for the rest of their lives. Everyone is different and some people
are naturally more inclined to lead however all wrestlers can be positive role models in their
community who lead by example on and off the mats.

Parent's Guide to Youth Wrestling

Of the many sports your child can participate in, Wrestling is perhaps the most misrepresented, misunderstood, and underrated. The ratio of participation to public awareness is remarkably lopsided. Each year hundreds of thousands of kids participate in this sport, yet the average person knows as much about wrestling as they might know about rugby or polo -- which combined, involve far fewer athletes. The purpose of this guide is to generate new interest and awareness among parents whose children want to participate in this exciting and rewarding sport. Hopefully, this guide will help expose the myths and uncover the benefits wrestling has to offer, and most importantly, help parents understand how this unique sport best compliments other sports choices their child makes.

Q&A

• DOESN'T WRESTLING INVOLVE OR EVENTUALLY LEAD TO THE KINDS OF THINGS PROFESSIONAL WRESTLERS DO ON TELEVISION?

  If you've been exposed to high school or college wrestling, you may already realize that socalled "professional wrestling" (i.e. WWF) as depicted on television, is entirely different from the actual sport of wrestling. So different, in fact, that there is little, if anything in common.

• IF WRESTLING IS NOTHING LIKE WWF ON TV, THEN WHAT IS IT ALL ABOUT, AND WHAT SHOULD PARENTS AND KIDS KNOW ABOUT THE SPORT WHEN CONSIDERING THEIR OPTIONS?

  Wrestling is perhaps the purest form of athletic competition to exist in the realm of organized

  sports. There are no bats or balls, or pucks or sticks. No pads or helmets or jerseys. There's

  no time to rethink strategy, regroup, or even to catch your breath. There's only you, and your

  opponent of equal weight and size. Experience, preparation and the will to succeed will

  determine the victor. There's no doubt about it, wrestling tops the list of intense, highlycompetitive sports.

  Wrestling involves a unique balance of practically every aspect of physical and psychological

  conditioning. Strength is as important as stamina. Speed as technique, strategy as intensity,

  and power as is coordination. However, it's not always the natural athlete that ultimately

  succeeds in the sport - it's the natural competitor.

  Kids that are strong for their weight, well coordinated and naturally aggressive are usually

  more successful early on in the sport. However, it's the highly competitive kids that really enjoy

  the sport, that eventually achieve the highest levels of success. True competitors come in all

  shapes and sizes, and in varying degrees of natural talent. Many of the best wrestlers the

  world has ever seen, such as John Smith, Dan Gable and Dave Schultz were not star athletes.

  They are and were ordinary people with an extraordinary competitive drive.

  Gifted athletes, especially those that are strong and well coordinated, typically do well and take

  an early liking to the sport. Some kids that thrive on competition, with only average or below

  average natural ability, often surprise parents and coaches by eventually surpassing more

  gifted kids through hard work and preparation.

  Although it is wise for parents and coaches to de-emphasize winning, victories can be

  extremely gratifying because of the strong sense of personal accomplishment. The effort put

  forth in practice and preparation is apparent in competition, and not lost in a team effort. This

  aspect of wrestling can be a great motivator and teacher, and can develop a person's work

  ethic, self-confidence, and ability to achieve in all areas of life. Wrestling is great for exposing

  the "champion" within most any kid, but especially with those that love to compete.

• HOW DOES WRESTLING COMPARE WITH TEAM SPORTS SUCH AS SOCCER, BASEBALL AND BASKETBALL?

  Wrestling is considered an individual sport, but includes many of the benefits of team sports.

  Wrestling differs from most team sports in that during competition, athletes must rely entirely on their own individual abilities for success. Those that dedicate the time and effort will eventually achieve at a level directly proportionate to the investment they have made - even if their teammates prepare and perform at a different level.

  Similarities exist in that teammates still depend on each other in team competition. Team victories in meets and tournaments are determined by the number of individual victories, and the extent to which each match was won or lost. Wrestlers also develop an appreciation and

  respect for teammates that have been through the same challenges, and a strong sense of belonging and camaraderie with teammates and other wrestlers.

  Other team sports may be better for developing interactive player-toplayer skills such as passing and blocking, but wrestling can offer benefits that other team sports lack. The individual nature of the sport provides an outstanding opportunity for young athletes to develop a sense of responsibility and self esteem while learning the relationship between effort and achievement.

• WHAT PHYSICAL EFFECTS CAN THE SPORT OF WRESTLING HAVE ON CHILDREN?

  Sports offer opportunities for children to improve their strength, flexibility and coordination, while having fun. Most sports activities rely more on some muscle groups and less on others.

  For example, most sports focus primarily on pushing motions (leg/arm extension) such as throwing, hitting, kicking, jumping and running.

  Experts believe that unilateral (equal emphasis on all muscle groups) physical development is especially important in young athletes. Isolated development at an early age, over a long period, increases the risk of injury and limits long-term foundational growth. Swimming, gymnastics and wrestling are among the few sports that engage both pulling and pushing muscle groups.

  Of all the sports choices a parent and child can make, wrestling is perhaps the best sport for overall physical development because it involves all muscle groups, and requires the greatest balance of athletic skill. In other words, wrestling does more to improve basic things such as strength, balance, speed, agility and intensity, and is not as specialized as most other common sports.

• DOES WRESTLING TEACH OR PROMOTE AGGRESSIVE OR VIOLENT BEHAVIOR?

  Aggressiveness, Yes. Violence, No. Wrestling is often referred to as the toughest sport, and in many ways it is, but it is certainly not violent, nor does it lead to unruly or destructive behavior.

  One of the factors that makes wrestling so different from most other sports is that wrestling involves head-to-head competition. Each wrestler's efforts work in direct opposite from each other as in a tug-of-war contest. Success in wrestling requires the ability to attack, as well as the ability to stop your opponent's attack. The same factors apply with boxing and martial arts, but an attack in wrestling is nonviolent. Wrestling does not permit opponents to strike one another, and imposes strict penalties or disqualification for violent behavior. In essence, wrestling is unique in the fact that it can be very aggressive without being violent. The objective is not to destroy or harm one's opponent, but to out-maneuver them and to gain control.

  The intensity with which wrestlers compete increases with age and experience. Kids wrestling, especially the younger age groups, in not nearly as intense as high school or college wrestling.

  It's common for new wrestlers to feel somewhat intimidated at first, not knowing how they compare with other wrestlers, but that is soon overcome. Wrestling, perhaps more than any other sport, is a great for building confidence while retaining a healthy dose of humility. The long-term result is that it develops the champion from within, and leads to greater success both on and off the mat, and does not turn kids into bullies or thugs.

• AT WHAT AGE SHOULD KIDS GET INVOLVED?

  Some parents feel that wrestling is too intense for young kids, and that it is better suited for post-pubescent teenage years. Denying a child the opportunity to participate in wrestling until high school greatly reduces their chance of success. Wrestling is a sport involving very complex technique that can take many years to master. A great high school athlete with little or no wrestling experience has little or no chance against an 8 or 10 year veteran. Some kids can close this gap by their last year of high school, but like most sports these days, starting younger seems to be the norm.

  There are two entry points prior to high school - kid's clubs and middle school wrestling. Both are very accommodating for new wrestlers. Age and maturity level is not a factor by the time kids are in middle school, but at the club level, kids can enter wrestling as young as 4 or 5 years of age.

  There is no easy way to know when a child is mature enough to be participating in a new sport.

  Some might be ready at three, while others might not develop an interest for wrestling until their early teens. The best approach is to introduce kids to the sport at a time and pace that is consistent with their interest level, backing off when necessary, and allowing more participation as their interest grows. In any case, it is important NOT to involve very young kids in a highly competitive program. Parents with young wrestlers should check that their club can properly accommodate young wrestlers with a separate, less competitive regimen involving more fun, "tumbling" types of activities, with virtually no emphasis on any of the serious, more competitive aspects of the sport.

• IS WRESTLING A "DANGEROUS" SPORT?

  There is a common misperception among the non-wrestling public that wrestling is a very dangerous sport. Perhaps it's the aggressive nature of the sport, association with "Pro Wrestling", or perhaps fear of the unknown. Several studies have been conducted in recent years that show wrestling to be safer than many more common sports including football, ice hockey and gymnastics. Most notable in these reports, is wrestling's low percentage of serious, permanent and life-threatening injury in relation to other sports. A quote from USA Wrestling Club

  "Wrestling is a contact sport and injuries will occur. As would be expected, wrestling has more injuries than tennis and swimming, but most wrestling injuries are minor, consisting of sprains and strains. Wrestling has fewer serious injuries than football, basketball or ice hockey. There is a lesser chance of getting seriously hurt when wrestling than when riding in a car, skateboarding or riding a dirt bike."

  Safety factors in some ways unique to wrestling include:

  – Rules, regulations, and state certified officials.

  – The high ratio of officials to athletes (one for every two).

  – Greater strength and flexibility as a result of more emphasis on practice and preparation.

  – Competitors are matched by age and weight.

  Perhaps the most notable difference with respect to the risk of injury, is the lack of high-impact collision that occurs in most other common sports. Wrestlers do collide, but never at great momentum or speeds as can happen with sports that involve running such as football, baseball, soccer, hockey and basketball. Also, overuse injuries from highly repetitive motions such as pitching are virtually non-existent in youth wrestling because of the variety of movement, and there is no risk of injury from hard objects such as bats, sticks, balls or pucks.

  On the other hand, wrestlers are more susceptible to some communicable skin infections such as ringworm, but these incidents are quite rare, and can be prevented with the proper precautions, such as washing the mat and showering after practice.

  Wrestling injuries can and do occur, but are more of a factor at the collegiate and international levels where match intensity is much higher. Most injuries occur during periods of horseplay or unsupervised activities such as before or after practice or competition. Parents and coaches can reduce this risk through proper planning and preparation.

• CAN WRESTLING HAVE AN EFFECT ON CHARACTER DEVELOPMENT?

  Success factors in sports, or anything for that matter, are part God-given (i.e. height and size) and part acquired (i.e. endurance). Success in wrestling depends most on acquired factors, and unlike most other sports, wrestling does not favor athletes of any particular height, size, weight, muscle type*, race or social class, and does not rely on superior vision or hearing.

  Wrestlers learn, by the nature of the sport, that long-term success has much more to do with the investment made than the "natural" gifts one is given. Wrestlers learn the value of preparation and hard work, and the role it plays in achieving one's goals. Wrestling provides real-life experiences that build and strengthen the following character traits:

  – Self Reliance

  –Mental Toughness

  –Work Ethic

  –Competitive Spirit

  – Responsibility

  – Self Discipline

  – Goal Orientation

  – Confidence

  In order to keep this in perspective, one must realize that character development is a slow process, driven by a variety of positive and negative influences with varying degrees of impact.

  Sports can play a significant role in character development, but other influences may have an even greater impact. Wrestling, in itself, is not a character development solution, but years of participation can provide positive influences. A person's overall character includes many other dimensions, such as integrity and compassion, that may have little if anything to do with sports.
  
  Note: Muscle types are categorized as fast-twitch and slow-twitch. Fast-twitch muscle fibers deliver power, and are favored in explosive sports such as football. Slow-twitch fibers are superior in endurance activities such as long distance running. Training can compensate for some of this difference, however, it's a known fact that the ratio of slow-twitch to fast-twitch fibers varies from person to person, providing some with a "natural" advantage over others in particular sports.

• WOULD MY CHILD BE REQUIRED OR EXPECTED TO LOSE WEIGHT?

  NO! There's no weight cutting in youth wrestling programs. It's true that weight cutting does exist at the high school and collegiate levels, but there are quite a few public misconceptions.

  Some parents automatically associate wrestling with excessive, out-of-control weight loss, akin to anorexia and bulimia. In reality, the opposite is true - wrestlers gain control of their body weight and body composition, and are able to set and achieve reasonable goals with respect to muscle mass, fat percentage and body weight.

  This form of weight control is more of a factor in later years, when competing at high school or collegiate levels, but coaches and wrestlers at that level are well aware of health and safety factors, and not likely to engage in unhealthy or risky forms of weight loss. Furthermore, state and national governing bodies, such as USA Wrestling, now prohibit any form of rapid or unsafe weight loss.

  To some, the practice of any sort of weight control for the purpose of competing in a sport may still seem extreme and unnecessary, however, at the appropriate age, with proper education, planning and discipline, weight control can be a good thing that caries into other sports and can be an asset in maintaining one's health later in life. Proper weight control results in optimum body composition, allowing athletes to compete in peak physical condition, with the greatest ratio of strength, energy and power to body weight. These are factors in virtually every sport at the Olympic level.

  With young wrestlers, it is only appropriate to discuss concepts. It can be a good time to explain how healthy eating can have an impact on performance, or to discuss the difference between healthy foods and "junk foods". Virtually all kids can learn and benefit from this information, even at a young age.

• CAN WRESTLING BE AN AID IN SELFDEFENSE?

  Who would win in a fight between a world class boxer and a black belt kung-fu expert? How about an NFL linebacker versus a world-renowned jiu-jitsu champion? Opinions vary widely, but the truth of the matter is that each sport, or self-defense discipline, offers its own unique advantages that become more or less important depending on the situation. For example, boxing skills are quite valuable in a fistfight, but are practically useless if attacked from behind.

  Most fight situations begin as a fist fight, but end up on the ground in a grappling contest with the better wrestler being the victor. Grappling, or wrestling skills, are actually more important in most selfdefense situations, than the ability to punch or kick. The highly controversial sport of Ultimate Fighting proves this point.

  Ultimate fighting, much like organized street fighting, began in 1993 with contestants of virtually every discipline. More than thirty forms of martial arts have been represented including everything from aikido to wing chun kung fu. Win/loss statistics compiled since inception list wrestling as the most effective discipline. Always able to take their opponent to the ground and remain in control, wrestlers with no other martial arts training fared extremely well against world renowned experts in Karate, Jiujitsu and other similar martial arts disciplines.

  Although wrestlers are relatively rare in the sport, past champions have included several excellent wrestlers such as Dan Severn and Mark Shultz, whom easily won matches against much bigger and stronger, internationally acclaimed martial arts champions.

  Involvement in wrestling is a great way to build confidence and the ability to defend one's self, without resorting to the violent tactics inherent in most other forms of self-defense. Wrestling skills are an enormous asset in a schoolyard brawl or even a street fight, however, wrestling's non-violent nature does not prepare one for other aspects of self-defense such as disabling or disarming an assailant.

• IS WRESTLING ONLY FOR BOYS?

  In the 1970's and early 1980's, with the exception of a few isolated incidents, wrestling was a male-only sport. Over the last ten years female participation has increased to the point that it is not uncommon to find girls participating in youth and high school programs. Women's divisions have been created in U.S. and international freestyle competition, and some tournaments are exclusively for women. Unlike Japan, where female participation sometimes exceeds male participation, in the United States, there are still far fewer girls than boys, however, female involvement is growing rapidly at all levels.

  Girls can benefit from wrestling just as boys can; however, the social, mental and physical challenges can be much greater. In addition to the normal challenges of the sport, a female wrestler may feel singled out if she is the only girl on the team. Girls also face greater physical challenges. Differences in strength can be minimal at young ages, but as children reach puberty, boys typically gain a significant strength, advantage. Overcoming these challenges requires great determination and mental toughness; however, some girls have proven they can be successful competing against boys despite these obstacles.

  Parents with daughters willing to accept these challenges should take the time to interview coaches and be sure they are satisfied with the coaching staff's acceptance and effectiveness in integrating girls into the program. If possible, it's best to select a team with other girls, or to join with a girlfriend.

• WHAT FORMS OF WRESTLING EXIST, AND WHAT AVENUES EXIST BEYOND THE HIGH SCHOOL AND COLLEGE

  LEVELS? Wrestling, like soccer, is an international sport, prevalent in virtually every major country. It's also the oldest organized sport, and dates back well over 5,000 years. Over time, many variations, such as sumo wrestling, have developed in different parts of the world.

  Wrestling in the United Stated is practiced in three styles: folkstyle, freestyle and GrecoRoman. Folkstyle, the predominant form of scholastic wrestling in the United States, is found in our high schools, colleges and clubs. This style is unique to the U.S. Rules are established by the National Collegiate Athletic Association [NCAA] and the National Federation of State High School Associations.

  The other two styles, freestyle and Greco-Roman, are practiced internationally, and are gaining popularity in the U.S. as we continue to advance as a world wrestling power. World and Olympic championships in Freestyle and GrecoRoman wrestling are conducted by FILA, the international governing body responsible for the administration and rule development of the sport. USA Wrestling conducts annual regional and national tournaments in all three styles for male and female wrestlers of all ages.

  The differences between Freestyle, Folkstyle and Greco-Roman are subtle to the novice observer, but rather significant to the wrestler. There are differences in rules, scoring and strategy. Freestyle and Greco-Roman focus more on wrestling from the feet. They are identical except that Greco-Roman is limited to upper-body holds. Folkstyle, on the other hand, places greater emphasis on establishing and maintaining control and involves more mat wrestling.

  Wrestlers advancing beyond the college level can compete in Freestyle and/or GrecoRoman World and Olympic competition, however there is no avenue to advance beyond that to a professional level. It's unrealistic for wrestlers to fantasize about aspiring to the level of notoriety and fame associated with other more popular sports, or to imagine themselves, one day earning a living as a professional wrestler. Dan Gable, for example, is as much of a legend in wrestling as Michael Jordan is with basketball, but Dan is virtually unknown outside the wrestling community. It's not likely that wrestling champions will ever come to be known for their achievements in the sport.

GENERAL INFO

FOLKSTYLE BASICS

Objective

The primary objective in folkstyle wrestling is to gain control of your opponent and to ultimately pin your opponent by holding your opponent with their back (both shoulder blades simultaneously) on the mat for a period of at least two seconds.

Match Basics

Wrestling matches consist of three periods. Periods can vary in length from one minute in duration for younger age groups, to as long as three minutes for college wrestling. Either wrestler can win the match at any time if they are able to pin their opponent or develop a lead of more than 14 points. Otherwise, the wrestler that can accumulate the most points by the end of the third period (or after overtime in the case of a tie) wins the match.

There are only two positions from which referees start, or continue a match. The first is neutral position, with both wrestlers standing and facing each other. The other is the referee's position, where one wrestler starts on his hands and knees down on the mat, and the other starts on top, behind and in control. The first period always begins in the neutral position. Each wrestler has their choice in one of the remaining periods, to choose to start from top or bottom referee's position, or in the neutral position. If the action must be stopped before the end of a period, the referee restarts the wrestlers in the starting position that best reflects the position the wrestlers were in when the action was stopped.

Scoring

The scoring system is rather simple. Takedowns (when from a neutral position one wrestler is able to bring the other to the mat and gain control) are worth two points. Escapes (when the bottom wrestler is able to break free from the top wrestler and revert back to a neutral position) are worth one point. Reversals, (when a wrestler on the bottom is able to reverse the control so that the opponent is on the bottom) are worth two points.

Back points (also called near fall) are awarded when one wrestler comes close to pinning the other (i.e. exposing the other wrestler's back) and are worth two or three points depending on the length of time that the opponent's back is exposed. In addition, penalty points can be awarded when the opposing wrestler performs illegal moves or is penalized for excessive stalling.

Competition is conducted in a manner as to promote and require good sportsmanship. Competitors are expected to show respect to opponents, officials and coaches regardless of the outcome of their match. Both wrestlers are required to shake hands before and after the match. It is also common practice for each wrestler to shake the hand of their opponent's coach after the match.

Officials

Officiating is more objective than subjective in that it does not require judging, as with sports such as gymnastics or figure skating. However, situations can and do occur that are subject to interpretation. Those situations most often involve out of bounds calls, determination of when/if control is sufficient to award points, and determination of when/if stalling or penalties apply.

Equipment

Basic wrestling equipment includes a headgear, wrestling shoes, and a singlet. Wrestling shoes offer more ankle support than the traditional shoe and are designed lightweight and tight to the foot to promote freedom of movement. Headgear can prevent outer ear injuries and bruises during practice and competition. The standard wrestling uniform, known as a singlet, is designed to fit snug to the body so that it does not restrict the movement of either wrestler. Kneepads are sometimes worn by choice.

GENERAL INFO

FREESTYLE & GRECO-ROMAN BASICS

Objective

The primary objective in freestyle and Greco-Roman wrestling is much the same as with folkstyle, except that other factors are taken into account such as the skill with which moves are executed, and the type of holds that is used.

Match Basics

Freestyle and Greco-Roman wrestling matches are condensed into one or two periods, depending on the age group. Younger groups typically, wrestle two ninety-second periods. Older groups wrestle one continuous five-minute period. Periods always begin with both wrestlers in the neutral position.

As with folkstyle wrestling, the match can be stopped short of the time limit if either wrestler scores a pin or achieves technical superiority, which in folkstyle and Greco-Roman wrestling is a lead of ten or more points.

After a takedown situation in which both wrestlers continue to wrestle down on the mat, known as the "par tarre" position, the bottom wrestler is not obligated to work for an escape or reverse as with folkstyle wrestling. Instead, it is the responsibility of the top wrestler to work diligently to execute a hold that will expose their opponent's back. If the top wrestler is not immediately (officials allow about fifteen seconds) successful in doing this,

Scoring

Control of one's opponent is less of a concern in freestyle and Greco-Roman wrestling. Back points are awarded more freely in that it is only necessary to turn your opponent's back within 90 degrees of the mat. Takedowns, escapes and reversals are awarded one point, unless there is exposure of the back, in which additional points are awarded.

Unlike folkstyle wrestling, it is not necessary to have control in order to score back points. A wrestler in a defensive situation can be awarded back points if their opponent's back makes contact with the mat in executing an offensive move.

Other variations from folkstyle scoring include the additional points that can be awarded for takedowns that result in back exposure. "Grand Amplitude" holds, in which an opponent is lifted from the mat and brought from a standing position directly to his or her back are good for five points.

Sportsmanship

As with folkstyle wrestling, both freestyle and Greco-Roman wrestling mandates sportsmanlike conduct. In international competition, wrestlers are required to shake hands with their opponent and with the referee before and after the bout.

Officials

Officiating in freestyle and Greco-Roman is performed in teams of one, two or three officials. When possible three officials are used. The referee who stands on the mat and controls the action with his/her whistle is assisted by a judge and a mat chairperson seated on opposite sides of the mat. All scoring must be agreed upon by two of the three officials.

Equipment

FILA permits, but does not require, the use of headgear in international freestyle and GrecoRoman competition. In addition, wrestlers are required to wear either red or blue singlets, depending on their match pairing. Other than that, the equipment is identical to that used with folkstyle wrestling.

THE WRESTLING SEASON

The wrestling season for folkstyle wrestling begins in November and runs until March. The freestyle and Greco-Roman wrestling season begins in March and runs through July. School programs, being folkstyle, follow the winter schedule. Clubs vary, depending on their orientation, although some clubs practice throughout the year and compete in all styles.

The wrestling season can be organized differently, depending on whether your child is participating in a school program or an independent club. School sponsored wrestling typically involves after-school practice sessions with weekly meets and tournaments. Meets involve matches between the starting wrestlers from each of the two or more schools. Standard weight classes apply to all teams and competitions. Competition exists within teams for starting positions.

Some school systems only offer wrestling at the high school level, however, private wrestling clubs can provide opportunities to participate at younger ages.

Wrestling clubs typically hold practices two or three times per week and have anywhere from a few, to more than 100 wrestlers ranging in age from 4 to 14. Club participants do not compete for starting positions on the team. In most situations, tournaments are open to all members.

Club and tournament operation typically conform to guidelines of an affiliated state wrestling program. For example, most kids wrestling clubs in Wisconsin belong to the WWF (Wisconsin Wrestling Federation) which provides everything from insurance to state tournament competition, resulting in a high standard of organization, consistency and safety throughout the state.

TOURNAMENTS

Wrestlers of all ages can compete in weekly season tournaments held in most metropolitan areas throughout the United States. Tournament competition is organized by weight and age. Typical age brackets, for example, are as follows: 8 and Under, 9 & 10, 11 & 12, and 13 & 14. Weight classes are either predetermined, or blocked into groups of 4 or 8 after all wrestlers have weighed in.

Most school-sponsored tournaments are held on Saturdays. Most club-sponsored tournaments during the school season are held on Sundays because officials are busy with school tournaments. Wrestling tournaments can last for 4 to 6 hours, and can involve as many as 200 to 600 participants." Depending on the team schedule, there can be as many as ten or more tournaments throughout the season, some of which can be as far as several hours away.

Registration is usually taken in advance, however, wrestlers can sometimes register at the door when capacity has not been met. Mandatory weigh-ins are most often held the morning of the tournament approximately 1 to 2 hours before the first round of competition. At weigh-in, wrestlers' weights, ages and experience levels are recorded on slips of paper that are used to form brackets. Some tournaments have pre-determined weight classifications, and brackets are formed within those classifications.

A completed bracket sheet will show specific parings for each match. After each round, bracket sheets are updated to show parings for the following round. Winners continue to advance, while those that loose are typically eligible for "wrestle backs" in competition for third or fifth.

Four-man brackets are common with 8 and under age groups, and eight-man brackets are most common for older age groups. There is usually a 30 to 60 minute period before the tournament begins, when wrestlers can warm up and locate their bracket Wrestlers typically wrestle two to four matches in any one tournament; however, it's possible in some situations to wrestle more. Tournaments are organized in rounds, allowing wrestlers sufficient time to rest between matches. Before each round, pairings are determined, using result of the previous round, and wrestlers are called to a staging area or "bull pen". Wrestlers are then escorted to the mat by bracket, as mat space becomes available. Some tournaments call wrestlers to the mat by name instead of using the "bull pen" staging method.

Tournament regulations usually limit the number of coaches allowed to coach from the edge of the mat. A referee starts and stops the match, awarding points when appropriate. When the match is over, wrestlers shake hands and return to their coaches. In some cases, winners must sign the score card at the scoring table. Trophies or metals are awarded for 1st, 2nd, 3rd and 4th , and sometimes 5th and 6th , after all matches in their bracket have been completed. Awards are sometimes presented at the scoring table immediately after the match, or as announced from the head table. Wrestlers are free to leave after awards are presented, unless there are team activities for which they need to be present.

Some kids tournaments exceed 600 participants. The Illinois Kids Open, for example, has drawn over 1,600 participants, making it one of the largest one-day sporting events.

HISTORY AND FAME

Wrestling has a fascinating history with deep roots in virtually every major culture on the planet. Evidence found throughout the world indicates that wrestling is without question the oldest sport ever practiced. Cave drawings and carvings located in France dating back fifteen thousand years show evidence of an early form of competitive wrestling.

Wrestling was later popular in Greek and Egyptian culture, and is prevalent in the architecture of many temples and tombs. Match results are recorded in Japan dating back to the year 22 BC. Wrestling was also a common element of Native American culture prior to the arrival of European settlers.

Although even the most accomplished wrestlers receive little if any public notoriety, quite a few famous people began their lifetime of achievement on the wrestling mat. A stroll through the National Wrestling Hall of Fame in Stillwater Oklahoma offers the surprising discovery that, many historical and current day prominent people were once wrestlers. A partial list includes:

U.S. Presidents - George Washington, Zachary Taylor, William Taft, Theodore Roosevelt, Abraham Lincoln, Andrew Jackson, Ulysses S. Grant, and Chester A. Arthur.

Several well-known Congressmen, Senators, and other Statesmen and Military leaders including General Norman Schwarzkoph.

Several Scientists including Benjamin Franklin and Nobel prize winner Dr. Norman Borlaug.

Several well known actors including Tom Cruise, Tony Danza, Kirk Douglas and Robin Williams.

THE PARENT'S ROLE

Wrestling can be relatively demanding, not only for the wrestler, but also for the parent. Wrestling clubs typically hold practice sessions two, and sometimes three times per week, in the evening, after the high school practice is over. Many open tournaments during the school wrestling season are held on Sundays, which may conflict with other family plans, but at a minimum require a good deal of preparation, driving and patience.

Some tournaments are a good distance from home, and usually require an early start. There are other responsibilities as well, ranging from fund raising activities to helping with tournaments or participating in other team activities. The parent's role, however, extends beyond such tasks. Matches and practice sessions offer new and unique learning opportunities for young athletes. Involved parents spot these opportunities and make the most of them.

Most importantly, kids need support and encouragement. They need to be able to stake claim to something positive about themselves that they can build from in developing self-confidence. Parents can facilitate this process by identifying and reinforcing strengths while helping their child to see past their weaknesses. Your positive reinforcement as a perceptive and caring parent can be the single most significant influence in your child's athletic development and personal growth. A famous Lao-tsu quote sums it up like this...

"To see things in the seed, that is Genius."

Here's some additional do's and don'ts:

Don't impose your ambitions or expectations on your child. Remember that wrestling is your child's activity. Improvements and progress occur at different rates for each individual. Don't judge your child's progress based on the performance of other athletes and don't push them based on what you think they should be doing.

Be supportive no matter what. There is only one question to ask your child, "Did you have fun?" If meets and practices are not fun you should not force them to participate.

Do not coach your child. Your job is to support, love and hug your child no matter what. Conflicting advice and criticism work against the coach's efforts and only serve to confuse and demotivate your child. If you feel you have the experience and ability to contribute to the team as a coach, volunteer your services through the proper channels.

Get involved. Your club needs your help and support. Attend parent and club meetings to find out how you can help. And most importantly, show your child that you care by attending as many meets and tournaments as possible.

Acknowledge your child's fears. Their opponents appear to be much more intimidating through their eyes than through the eyes of a grown-up. Consider their perspective and don't expect them to compete with the confidence and mental toughness of a seasoned expert.

Do not criticize the officials. Unless you have been there, you have no idea how challenging officiating can be. Expect that in some matches your child could lose as a result of an error on the part of an official or score keeper. That's life. Help your child to understand that the official does their best to score the match fairly, and that it is important that we respect the ruling of the officials regardless of how we feel about the situation.

USA WRESTLING AND YOUR CLUB

USA Wrestling supports and promotes amateur wrestling at all levels from youth programs to international and Olympic competition. USAW provides services to wrestling clubs and their individual participants, either directly, or through state organizations, fulfilling a variety of important needs.

USA Wrestling Mission Statement

USA Wrestling, as the National Governing Body for wrestling in the United States, shall responsibly advocate, promote, coordinate and provide opportunities for amateur wrestlers to achieve their full human and athletic potential. Coaches Education and Certification Wrestling plays an important role in the education and training of wrestling coaches throughout the United States. USA Wrestling's coaching education program offers training and certification for coaches of all levels from club coaches to Olympic coaches.

There are four levels of certification offered through USAW's National Coaches Education Program (NCEP); Copper, Bronze, Silver and Gold. The Copper Level program is designed for parents and club coaches, and the Bronze Level is a prerequisite for the Silver and Gold Levels required for coaching at the highest levels of competition.

Copper Level certification is mandatory for coaching mat-side at any USA Wrestling Regional and National Events. It is also the starting level for the beginning or part-time volunteer coach. This program is four hours long and covers wrestling and coaching basics. The Copper course uses materials from ACEP and the Rookie Coaches Wrestling Guide book, and can be offered locally at the club level. The cost is generally about $25. Contact USA Wrestling or your State Chairperson for more information.

Bronze Level certification is needed to proceed to the silver and gold levels. It is ten hours in duration and covers material for the advanced volunteer or the professional coach. This course is the minimum requirement to enter the National Coaching Pool. It includes four hours of wrestling technique and the book Coach's Guide to Excellence.

Liability and Sports Accident Insurance

USA Wrestling chartered clubs, directors, volunteers, and membership programs include this valuable asset for your club and members.

USA Wrestler

The official publication of USA Wrestling is sent to all members of USA Wrestling six times a year. This feature-packed publication appeals to wrestlers of all age groups, providing tournament listings, wrestling tips and technique, kid's perspectives and tournament results throughout the year. USA Wrestling is the wrestling publication for any wrestler, parent or fan.

National Competition

Membership in USA Wrestling provides opportunities for wrestlers to participate in National Folkstyle, Freestyle and Greco-Roman age group championships. Your state and club representatives can provide information about participation in these events.

Olympic Involvement

Youth involvement serves as the grassroots foundation for wrestling at all levels throughout the United States. USA Wrestling not only serves the needs of youth clubs, but also organizes and conducts World and Olympic competitions and has been instrumental in positioning the USA as a world wrestling powerhouse.

For more information about USA Wrestling programs and events see your club representative or contact USA Wrestling at 719-598-8181.

ABOUT THE AUTHOR

Bill Campbell is an avid wrestling fan and coach, and president of Young Champions, a youth wrestling organization located in Wauconda, Illinois. He can be reached via email at wcampbe@earthlink.net

Early Season Evaluation

Early Season Evaluation
Now that most of us have gotten a number of matches under our belts it is time to do
some evaluation. We have wrestled at a high competitive level and we need to look
deeply into our early season tendencies. .
Answer these questions honestly and then discuss them with me or your coaches and parents.
.
1. What was your best match this year? Why? Please be specific.
2. What was your worst match? Why? Please be specific.
3. When are you scoring most of your points?
4. When are your opponents scoring most of their points?
5. What is your go to or most effective scoring technique?
6. What is your least effective technique and position?
7. How are you scoring?
8. How are your opponents scoring off of you?
9. Describe your warm-up routine.
10. Is your warm-up getting you ready? Do you want or need to change anything?
11. What is your basic strategy?
12. What patterns do you see repeating themselves? (Good or bad)
13. What do you need in practice?
14. What do you need from the Coaching staff during competition? (Warm-up, pre-
match, match, post-match)
15. How would you lose if you lost a match tomorrow?
16. How is your conditioning level?
17. What are you thinking about during a match?
18. How is your weight managment? Do you feel strong afterwards?
19. Is there anything else you need to wrestle and prepare to
compete at the highest level?

What to Expect as a First-Time Wrestling Parent

By Matt Krumrie 

Christina Young is the Membership Director for Oklahoma USA Wrestling, and the mother of 15-year-old Carter Young, a 2017 USA Wrestling Cadet freestyle runner-up and Cadet Greco-Roman national champion at 94 pounds.

She’s watched a lot of wrestling over the past decade as her son has traveled the country competing in local and national USA Wrestling tournaments. Carter, now a freshman at Sand Springs High School (Sand Springs, OK), is also a three-time USA Wrestling Novice and Schoolboy champion.

Christina vividly remembers those early years, when Carter just started wrestling, at the age of four.
“I sat back and watched everyone yelling and screaming,” Young said. “I swore I would never act in such a way.”

But…

“Then my son went to wrestle his first match ever,” she continued. “I couldn't control the emotion of it all. It poured out of me. I was yelling and screaming at my son, ‘take him down, put your half in, and get behind him.’ I could hear myself yelling and screaming, but couldn’t control this new feeling of watching my son wrestle. I did the very thing I swore I wouldn’t.” 

The reality is, especially for parents new to the sport, that wrestling is emotional. Wrestling is a series of highs and lows, and that can be in one match, let alone that first season. Everything is new—and that’s a challenge. New coaches, new practice schedules and routines, traveling, long weekend days at tournaments, learning the rules, understanding how scoring works, and trying to fit in and be a part of the team, is all challenging.

“There is nothing like being a novice wrestling parent,” Young said.

If you’re a parent new to the sport of wrestling, consider this advice for first-time wrestling parents from other wrestling parents and coaches:

Attend pre-season team meetings: Introduce yourself to the coach and parents. Ask if there is a team handbook to help explain team rules and guidelines in greater detail. Be attentive and ask questions as they come up, in a group, or privately (one-on-one with a club leader, coach or parent).

Get to know other parents/fans: Parents and fans are truly passionate about the sport, says Chad Beatty, head wrestling coach at Forest Grove High School in Forest Grove, Oregon, and a former University of Iowa wrestler.

Get to know those parents. “The best way to learn something new is from someone that is passionate about the topic,” Beatty said. “Other, more knowledgeable parents can show you the ropes, explain rules, and answer questions that might not be addressed by the coaches at pre-season meetings.”

Get to know the coaches and athletes: “Watching athletics is always more fun when you have a personal connection to someone that is participating,” Beatty said. “Learn their names and cheer them on. This will do two things—create team unity and make tournaments go much faster!”

Ask coaches and parents for assistance: Do you have the right gear, or all the gear needed? Is there team apparel for sale? What should one expect that first practice, tournament, or match? How can a parent prepare in advance, and help the child prepare on and off the mat?

It’s about the kids: Steve Thorpe, head coach at Sweet Home High School in Sweet Home, Oregon, tells parents the same thing every year. “It's about the kids, not me,” he said. “I will never wrestle another match, but they have years in front of them if it's done right.”

So, focus on learning what one can do as a parent to best support and encourage their child, regardless of knowledge of the sport. And remember, it’s about the kids.

Start out slow: The first priority is to ensure that your son or daughter likes the sport of wrestling, says Justin DeCoteau, Kids Director for North Dakota USA Wrestling. Make sure they listen and pay attention in practice. Ensure they are doing what the coaches ask, and discuss progress with the coach as needed. Sit down with the child and reiterate that wrestling is a tough sport, and nothing comes easy, and ask if they have any questions or need help with anything. Do this during an unemotional time, such as after a practice, but never after a loss, or series of losses (such as at a tournament).

“You can’t make a kid love wrestling in a single practice, but you can sure make them hate it,” adds Thorpe.
Thorpe only wrestled in four local tournaments—all within a one-hour drive—the first few years of wrestling. He recommends parents take things slow, and ease into the sport. Get a feel for what it’s like to prepare, compete, and recover from events and tournaments, and don’t overdo it.  

Don’t compare your child to others: Wrestlers develop at different rates. Parents new to the sport should realize, some newbies may find immediate success. Others won’t. Thorpe, who wrestled at Oregon State University, remembers only winning “a handful of matches his first three years in the sport,” he said. His dad was his coach, and even though he wanted his son to win, Thorpe’s dad “never made me feel like I was losing,” he said.
Don’t be that parent: Focus on being a supportive parent, versus a demanding parent. Young recalls those early years with Carter. “If I would have continued putting the pressure on, and taking the fun out of the sport in the beginning, I truly think he wouldn’t have made it this far,” she said. “Let it be fun. It’s a long road and you don’t want to take everything too seriously in the beginning. Every year he wrestled more and longer. We learned to not run, but jog, and then build to a sprint. Carter has been sprinting ever since. Take it slow and enjoy the ride.”
Use technology to your advantage: Utilize the educational resources available through USA Wrestling. Watch videos on the USA Wrestling YouTube channel with your child/wrestler or husband/wife, or through Flo Wrestling or TrackWrestling. Listen to wrestling podcasts and if one is really adventurous, read the most recent wrestling rules. Attend local high school or college matches, and follow those in your area, to help understand and grow knowledge and a love for the sport.

Do your research: In addition to competing for one’s local youth or high school program, many newcomers want to find a wrestling club to supplement training. DeCoteau recommends visiting a number of different clubs that may be of interest, or a fit. “Sit down with the coach and ask him what to expect at practice and tournaments,” DeCoteau said. “The coach should give you sound advice on what to expect.”

Don’t base success on wins and losses: Instead, focus on progress. There are countless stories of high school state champions, collegiate all-Americans, and national champions, who never won a match that first year. None. Zero. All losses.

“A wrestler new to the sport might not win a match the first few times out, or even the first year,” DeCoteau said. “But if they progress and improve, that should be encouraging. Expect highs and lows.”

If one isn’t experiencing success on a local level, don’t suddenly go to a large national tournament and expect results to change.

“Everyone develops differently,” Thorpe said. “Don't take your child to West Regions or other huge tournaments and expect a trophy if they have not been having success locally.”

It can be overwhelming for parents new to the sport of wrestling. But be patient, open-minded, and understand there are going to be highs and lows and ups and downs along the way. Let it all happen naturally. When it does, that’s when being a wrestling parent suddenly becomes one of the greatest experiences of being involved in youth sports.

“It is addicting,” Young said.  

Weight Management Routine

MORNING – Weigh yourself and record in training log. *Determine how much you “float” each night between bedtime and morning weigh-in.  Drink 1-2 glasses of water to replenish what you lost in your sleep that night. You may want to add lemon and/or little bit of honey for taste and energy burst.

BREAKFAST – Biggest Meal of the Day! You need to feed your body from the long 8 hour fast it just had from sleeping all night. You also will have burned a pound or two in your morning workout allowing you to eat a little more. Further, you have the entire day to burn off a big breakfast just by walking around campus, daily activities in classes, etc.

• Juice and/or fruit with a bagel

• OR Cereal w/skim milk

• OR 1-2 eggs w/ whole wheat Toast

• OR Pineapple, watermelon, honeydew, cantaloupe, etc.

• Drink tea (1-2 cups hot liquid)

BEFORE NOON

Snack – Glass of water and piece of fruit

NOON – LUNCH

• Sandwich (chicken, turkey) on whole wheat bread with lettuce

• OR pasta with tomato sauce

• OR salad with spinach lettuce, broccoli, cucumber, light dressing

• Drink 2-3 glasses of water

MID-AFTERNOON – Pre-Practice

• Glass of water and power bar OR rice cakes OR piece of fruit OR protein water

Check weight before and after practice and record in training log.

Determine how much you “float” on average between lunch/snack and pre-practice.

*Post practice-as soon as you are done wrestling live/conditioning, get your sweatpants/sweatshirt on to keep warm and keep your sweat going. Work at a low to moderate intensity for an extra 10-15 minutes afterwards to get a little bit more off each day. (Can be on the air-dyne, shadow drilling, jump rope, etc.) This will also give you an advantage over your competition in terms of a slight edge with conditioning. Then just sit down with your sweats on for another 5 minutes while your heart rate comes back to normal. You will continue to sweat or even sweat more because your body will know that it’s time to “cool down” and the sweat will pour.

EVENING – DINNER – Lightest meal of day

• Organic pasta shells

• OR Organic Macaroni

• OR salad with chicken, broccoli, cucumber, spinach lettuce, etc.

• OR chicken breast with whole grain rice

BEFORE BED

*Check weight before bedtime to help determine how much you “float” between bed-time and wake up.

*Remember this: it’s all about portion control. You should never be feeling like “I’m starving” but also never feeling like “I’m stuffed”.

Eating multiple small meals/snacks throughout the day will eliminate these feelings while keeping your metabolism burning. Your body is like a wood stove. Once you get the fire started, you should only have to put a log on every couple hours to keep it steadily burning. The idea behind having the mid-meal snacks is to keep you feeling content and “stoking the fire”. Your body needs to know that it’s not going to be starved of food and water. If you miss a handful of meals just one or two days each week to make weight, your body will hold on to whatever meals/water it takes in the remainder of the week because it goes into “survival mode”. This makes it harder and harder to make weight each week. Conversely, once you follow this routine, your body will get back into sync, and no longer hold on to whatever is put into it, because it knows there will be a steady stream of nutrients entering throughout the day. Your body won’t store a lot of extra if it knows there will be plenty coming in.

Also, by feeding your body and then working it off, you will have more energy to train at a high level. To reach your goal, you MUST be able to train at a high paced, championship level every day in practice without a pile of sweatpants and sweatshirts on. Think about it…you never wrestle in a match with that same type of feeling. You never grip a sleeve or pant leg when you attack your opponents, so practice should be no different. You will feel lighter and faster in practice, and I know that makes you even more dangerous!!

The psychological advantages of maintaining a good nutritional routine are also great. You’ll obviously wrestle better if you feel better physically AND mentally. You will wrestle better because you know you were disciplined, committed and you did everything in your power to reach your goal. Therefore, YOU DESERVE TO WIN!

Goal Setting Guidelines for Wrestlers

Goal setting is a process that the world’s best wrestlers learn and implement to achieve a top level of performance. It’s a powerful mental training technique that will have a profound impact on your wrestling as well as your growth as a person. Goal setting, essentially, is creating a plan: A plan to achieve a long term, “ultimate goal” by using short-term goals as a plan of action in order to get there. Much can be said about the process of setting goals, and there are many techniques and theories that can be applied when creating a list of goals. This guide is an introduction to setting wrestling goals, as well as an outline for how to go about setting and achieving your own unique goals.

LONG-TERM

When you first begin to think about your goals, you must decide on a few long-term goals that you would like to achieve. A long-term goal is something that can be accomplished over the course of a wrestling season or longer, as in multiple years or seasons. It’s common to set performance-oriented long-term goals because most wrestlers dream of winning a championship months or years in advance.

     “Shoot for the moon. Even if you miss it you will land among the stars.”

     Les Brown
     Motivational Speaker

This famous quote is commonly associated with goal setting because it illustrates the idea that athletes must have high levels of confidence and expectation in order to achieve their dreams. On this note, make sure the goals you decide upon are ambitious, yet realistic.

One of the most important keys to goal setting is aiming high, but at the same time maintaining a realistic perspective of your potential. It is especially important for beginners to understand that smaller goals must be accomplished before the larger ones. For example, if you are struggling to make the varsity squad at your school, the first goal you should set is to become a varsity starter and competitive in your weight division. A state or national championship may find its way onto your list of goals as you improve and experience success.

Lastly, you don’t want to set your goals too low that achieving them can be done effortlessly, without pushing yourself. Many individuals set their goals low in fear of failure. Be realistic, but also have confidence in your abilities and believe in yourself no matter what others may say or think.

SHORT-TERM

Short and long-term goals go hand in hand because without a long-term goal in mind, there is little purpose for short-term goals, and vice versa. Work to adjust your daily routine by establishing short-term goals in order to achieve goals that are further off in the distance.

Short-term goals are measurable goals you can achieve on a daily or weekly basis. Most short-term goals are based on technique, or are related to strength and conditioning. These are important because they help you stay focused and on-track to achieving your long-term goals. The key to setting short-term goals is making them measurable, or specific enough that you can clearly identify whether the goal has been met.

For example, say you set a goal in the beginning of the season that you want to increase your stamina in the third period. To achieve this, you’re going to need to set several goals on a short-term basis that you’re able to track and for which you can stay accountable. For this scenario, an effective goal to start with is to run at least three miles, three times a week. You can easily track your progress and decide whether you have adequately met this goal. Depending on further goals, you can challenge yourself by setting a specific time limit to beat when running the three miles, or by adding to the distance or number of runs per week.

If you set concrete goals for which clear results can be evaluated, you will be able to accurately gauge your progress along the way.

ONCE YOU’RE SET

Once you’ve completed a series of short and long-term goals, it is important to put your list of individual goals in a place where you can see them every day. The adage is true: “Out of sight, out of mind.” If your goals aren’t literally in your face every day, you will be less inclined to actually pursue them.

Many wrestlers tend to post goals on a mirror in their room. Other common places include: in a locker, on the fridge, or even on the desktop of your computer. Wherever you choose to post your goals, make sure it is a place where you’ll see them multiple times every day.

Be creative with how you choose to format and post your goals. Some wrestlers choose to just post a simple list of their goals. Others write down more specific goals, such as “Eat healthy to maintain weight and feel good” in order to get them to focus on a specific task at hand. Only you know what is going to motivate you the best.

Lastly, make sure you update your list of goals. Cross off your daily workouts as you complete them, or make notes on how much weight or how many particular sets you did for strength & conditioning workouts. Don’t be afraid to adjust your list of goals in order keep them relevant and beneficial.

KNOW YOURSELF

The only way to achieve your goals is to believe in yourself and commit to your plan, giving it 100 percent of your effort. There’s no shame in falling short of a goal as long as you did everything in your power to make it happen.

Another important aspect of goal setting is gradually making these goals more challenging. You should never be satisfied with your goals: Raise the bar as you improve so you can achieve more challenging goals.

Keep in mind that the only person who knows your own true potential is you. Sure, you can ask coaches and trainers what they think of your abilities and potential, but only you can make it happen! Be prepared to prove others wrong along the way to achieving your dreams.
 

Download the goal-setting worksheet.
 

- Legend Wrestling Staff

20 Tips for Wrestlers

1. Constantly look to score. Focus on putting points on the board, not winning the match.
    

2. Score the next point. Each moment of wrestling.
    

3. Win the battle off the whistle. (top and bottom)
    

4. Look to turn and pin (don’t just ride).
    

5. Your tie or no tie. Never hang-out in his tie-up. Don’t “hang-out” in your tie-up either. Move him and score.
    

6. Take the most risks and score the most points. Don’t “feel him” out.
    

7. Be the last one wrestling (at end of periods and by the out of bounds).
    

8. Be the most intense person on the mat.
    

9. Feel good out there. Keep that good feeling the whole match no matter what.
    

10. Have fun. It’s just a game out there. Don’t blow it out of proportion.
     

11. Win the match 2 or 3 times. Don’t get frustrated/mad/hang head after a bad call, mistake, opponent comes back, etc. Beat him again.
     

12. Be quick but don’t hurry.
     

13. Control the pace/tempo. Don’t “wait and see.”
     

14. Finish the period on top.
     

15. Blow him away! It doesn’t have to be close. Step on their throat and make them remember you.
     

16. WRESTLE … Don’t overthink/overanalyze.
     

17. Score last! Don’t sit on leads. Put the match away.
     

18. Pull the trigger. Be the one to go. Err on the side of gutsy.
     

19. Win all overtimes. Dig down deep and let your heart show during the match.
     

20. Wrestle in the moment. Refocus immediately after mistakes/bad calls.

Warm-Up Routine for Wrestlers

As the season gets many of our wrestlers will be competing this month and a proper warm-up is critical to a strong performance. The following routine is a guideline and everyone must find what works for them but this information is an excellent starting point for wrestlers of all ages.

• Don’t gorge yourself after weigh-ins each morning. Slowly take in 20-32 oz. of fluids and eat something small that will digest easily such as a banana, peanut butter and jelly sandwich, bowl of cereal, etc.
   

• When able, take a hot shower after weigh-ins. Typically we are cold and maybe even shivering when we eat after weigh-ins. This is because a lot of blood rushes into your stomach to help digest the food that you just ate, taking it away from the rest of your body. Taking a hot shower will help to warm your body up as you digest, and also refresh you for the day.
   

• Begin your warm up wearing full sweats about an hour before the competition is set to begin.
   

• Start out with a light jog, gradually picking up the pace. Go through our normal pre-practice warm up routine (jogging, skipping, rolls, etc.) ending with 3-5 full out sprints to break a sweat. Warm up should last 10 minutes then give yourself an additional 5 minutes to do a full body stretch.
   

• Peel off your sweatshirt, get a good drilling partner and begin some light drilling with a long sleeve shirt and sweatpants on. This will allow you to drill without the hood of a bulky sweatshirt getting in the way, but keep the heat in to warm your muscles.
   

• Start out your drilling routine slow, working through offense, defense, top and bottom. Gradually build up to a faster paced drill. This should take about 20 minutes.
   

• After drilling through your core positions, you need to open up the lungs and breathe hard. Too many guys get upset or have a bad first match at tournaments because they are breathing hard and it comes as a shock to your body. GET YOUR FIRST MATCH OUT OF THE WAY HERE! Hit some attacks per minute, continuous drills, lift and return, etc. followed with some sprints. Warming up hard like this prepares your body for the intensity of a 6 minute match and then it won’t be a shock to your system in your actual first match.
   

• Give yourself about 15 minutes prior to the tournament beginning to get some fluids back in you and recover from the warm-up. This is a great time to sit down somewhere and think about what you plan to accomplish that day.
   

• When your matches are called, get yourself up and moving about 10-15 minutes before you wrestle. Crack a good sweat again with some pummeling, jogging, skipping rope, etc. You should have a light sweat started when you go out on the mat.
   

• Get a “cool down” in after each match by jogging a few laps around the gym, hallway or lightly skipping rope and stretching your back, legs and neck. This will pay big dividends later in the tournament and the following day when you want to be wrestling your best!
   

• Consistently take in fluids and snacks throughout the day. When you eat a big breakfast you fill up your “gas tank”. After each match, you burn some of that fuel off and it needs to be replenished. Eating small, healthy snacks (banana, granola bar, etc.) and sipping on water, Rehydrate, etc after each match and throughout the day will help refuel your muscles so you are ready to keep attacking for a full 6 minute match. Drinking water all throughout the day is also going to help flush your system and remove some of the toxins in your muscles that create soreness.
   

• Stay off your feet and don’t get too caught up in the emotions of teammate’s matches. This can be draining and take away from you and your goals.

5 Ways to be a Better Wrestling Parent

It’s that time of the year. Parents across the country are getting excited for the upcoming wrestling season. After an offseason of camps and clinics, working out, and doing what one needs to do to improve, their child has put themselves in a position to have a great wrestling season because they prepared in the offseason.

But what about parents? They too, can take steps in advance of the season to be a better wrestling parent this upcoming season. How so?

We break it down via these five tips:

1. ASK FOUR GREAT QUESTIONS

Wayne B. Moss is the Executive Director of the National Council of Youth Sports (NCYS), the largest known organization in America representing the youth sports industry. His son, Na’im, is a wrestler and a high school sophomore who advanced to the Georgia State High School Championship last year in the 106-pound weight class. Following his matches, the question he is asked most often is “did you win?” For many parents, whether their child won or lost is often the only barometer for success. So, once after a heart-breaking loss, Moss started asking his son several different questions—none associated with whether he won or not:

1. Did you have fun? Says Moss: “I hear the words of legendary football coach Herm Edwards, ‘We play the game to win!’ That is so true. We encourage young people to compete as hard as they can. It’s also important to remember they started playing games because they were fun.” Why focus on the fun? Studies show 75 percent of young people drop out of sports by age 13 because it’s no longer fun.

2. Did you do your best? “Winning or losing should not be the only success metric,” Moss says. Wrestlers need to ask themselves if they performed as well as they could. Did they practice and prepare as best they could? Did they listen to the coaches as best they could? Were they relentless in their approach? If so, they will develop the habit of excellence. “If your wrestler does their best and loses, be proud of the effort,” adds Moss. “If they don’t do their best and win, they’ve cheated themselves. Don’t be fooled by so-called success (because of a win).”

3. What did you learn? Every experience, both in victory and defeat, can be embraced as a learning opportunity. “Life is one big opportunity to practice,” Moss says. Wrestling can be a humbling experience. After advancing to the state finals as a freshman in his first varsity season, Na’im did not place. “After the emotions died down, I asked him what he learned from the experience,” says Moss. During the season, Na’im would go for a big move and pin his opponent. In the finals, where wrestlers are usually more evenly matched, Na’im said he should have focused on earning points in smaller chunks—through takedowns, escapes—the one and two point moves, for example, which were the differences in the match. “What I heard was he learned to be more disciplined and thoughtful,” Moss says.

4. What could you improve? Even if you did your best, there is something to improve on. Identifying areas to improve does not mean there is anything wrong. It just means being conscious, which is another critical skill. Beyond the benefits of getting better, improvement develops a sense of achievement. “It is rewarding and provides insights into one’s own character and capabilities,” says Moss. “Our post-match chats have provided richer conversations. Sometimes it’s difficult to get good answers from children. Maybe we need to ask better questions.”

2. TRUST THE PROCESS

If you look up Joe Betterman’s USA Wrestling bio and scroll down to his high school accomplishments, you see two references: One is that he was a 2001 state tournament qualifier and the other is that he placed sixth in the 2002 state tournament for Lake View High School in Chicago, Illinois.

That’s a good career for most wrestlers. However, Joe Betterman is not like most wrestlers. After all, he spent nearly a decade as one of the best Greco-Roman wrestlers in the country, winning four Senior national titles (60KG/132 pounds), and earning spots on the 2007 and 2011 U.S. Greco World Team, while also claiming a 2008 U.S. Olympic Trials championship.

That is not bad for someone who didn’t start wrestling until high school, and who was never a state champion.

The point?

Trust the process. Winning, or losing at a young age is no indicator of future success, or failure. There have been NCAA champions and All-Americans who never won a match their first year, or even second year. So as a wrestling parent this year, realize it is not just about winning, it’s about improving. Improving technique, mastering new moves, improving on top or bottom, overcoming mental obstacles, and becoming a better wrestler. Not just winning and losing. Even a wrestler goes on a long losing streak, trust the process, says Betterman, now State Chairman for Colorado USA Wrestling and co-owner of Betterman Elite Wrestling Club.

“Don’t focus on today’s trophies,” says Betterman, who runs his wrestling club with his wife Deanna (formerly Deanna Rix), one of the top women’s wrestlers in the United States. “If you want to get to the top, and that’s to become a college wrestler or Olympian, you can’t focus solely on winning. Each match is a lesson, win or lose. Take something from each match, and learn from it.”

How can parents trust the process, and not so much pressure on kids, or help get them out of a funk if losing? Start by keeping cool during matches and after those losses, says Betterman.

“Don’t lose your cool at tournaments, or during a match,” Betterman says. “I’ve seen kids wrestle who are so concerned about what their parents think they are looking into the stands the entire match, worried about what they think.”

Coaching from the stands is a sure way to make things miserable for your wrestler – and others around your team (parents and wrestlers included). If you are in the stands, try to sit out of the line of sight of your child while they are competing, says Tim O’Brien, a Pittsburgh-area resident who coached two sons in youth sports (baseball and basketball) at various points throughout their career. Those sons played baseball, basketball, football and participated in track and field. His oldest son went on to compete in field events for a Division I Atlantic 10 school, while his younger son played football for four years at a Division III school in the President’s Conference.

“They know you are there, trust me,” O’Brien says. “They’ve already looked for you. So, you don’t need to think being in their field of vision is an act of support. In the child’s eyes, it usually has the effect of putting undue pressure on them. They can see your facial expressions when they make mistakes and if you are closer, you may be tempted to coach from the stands, and that’s very demoralizing. Plus, other parents get very turned off by it, and so do coaches.”

Trust the coaches, believe in the plan they have in place, and if you have questions, ask it at the right time, not when emotions are high, such as after a loss.

“Be supportive, win or lose,” Betterman says. “Know that coaches have the best interests of your son or daughter and they want them to succeed for the long-term. Every wrestler loses. Every wrestler faces adversity or deals with challenges. Wrestling is not an easy sport. Jordan Burroughs lost. Kyle Snyder, he’s lost. What separates those guy’s from the rest is after they lose, they learn from those losses, go back, make corrections, and use that to motivate them the next match. It’s not about winning and losing. It’s about focusing on long-term development, not short-term success. It’s not about chasing trophies.”

3. BE A CHEERLEADER PARENT

This year, focus on being the most supportive parent possible. And not just for your child either, says Dr. Nhu Nguyen, a physical education professor at Metropolitan State University of Denver and coach of the USA junior national volleyball team. As a multi-sport athlete, coach and parent, Dr. Nguyen has firsthand experience of what works on and off the court/field of play when it comes to student-athletes and parents.

“It’s important parents take on the role of a ‘cheerleader’ parent,” says Dr. Nguyen. “That is, parents should be offering only positive feedback in showing support for their child and the team. Cheer for the whole team, not just for your own child.”

Let the coaches coach, says Dr. Nguyen. Crossing roles and lines only complicates things and creates undue stress on the child.

“Whether it is the unwanted re-hashing of the play they missed during the car ride home, pitting them against the coach about playing time, comparing them to another kid on the team, or arguing that the official didn’t make the right call, these are all common scenarios that oppose the reasons kids play sports,” says Nguyen. “Research shows kids play sports for fun and friendships, especially at the younger ages, thus the parental goals often widely differ than their own kid’s goals. Be on the same page with your child about what they want to play, why they want to play it, and what they want to achieve. The page can always turn, but allow it to happen at your child’s pace.”

If as a parent you find yourself too often crossing over to a coach, or match side referee questioning every call, consider educating yourself and becoming an official/referee, or a coach. There are several coaching certifications and courses available through USA Wrestling, and every state is always looking for more wrestling officials.

If not, sit back, enjoy the competition, and cheer and support your child – and the rest of the team, Dr. Nguyen says.

4. DON’T BE THAT PARENT

“We all want our children to be successful at athletics,” Moss says. “As parents, we realize all the benefits that can come from a quality sports experience.”

However, as you prepare for the upcoming season, Moss encourages parents to think about a few things. Recognize that the sport is not about you. You had your time (or maybe you didn’t) and now it’s time for your child to do their thing, he says.

“Let them make their choices and learn from the consequences, both good and bad,” Moss says. “Be the biggest cheerleader for your child. Be loud. Be enthusiastic! However, let the coaches do their jobs. Do not coach from the stands. Don’t make your child have to choose between listening to you or their coach. Besides, studies have shown that you are compromising your athlete’s performance with the constant instructions. Your children don’t come to your office and critique you while you’re in the middle of a presentation with your boss. Give them their space.” 

Also, let the officials do their jobs. Don’t YELL at them about what they’re doing wrong. They are doing the best they can. The yelling only makes it worse, Moss points out. “This type of interaction is teaching your child that it’s okay to disrespect others,” he says.

At a recent event, a parent was letting an official have it, Moss said. He calmly walked by and said, “You actually think yelling at me is going to make me change my call? Cut it out!” Awkward. Remember, the officials could be doing anything else. If you’ve ever been in a situation where the officials didn’t show up, you understand they’re providing a service. 

“Your young athletes are not professionals,” says Moss. “The chances of them turning pro in any sport is very remote. There are athletic skills and life lessons they can learn from their participation in sport. If they’re not making mistakes, they’re not learning. There are nine magical words we should all say to our kids – “I love watching you play. I’m proud of you.”

In wrestling, those words could be “I love watching you compete. I’m proud of you.”

Moss concludes: “Can you imagine the stress our kids feel? It’s non-stop correction. It’s no wonder that most athletes quit participating by age 13. Young people have the challenge of being perfect. It’s the challenge of living up to the huge expectations of their parents. Give your kids, and yourself, a break.”

5. ENJOY THE MOMENTS

Ask any parent who has kids in youth sports. It goes by fast. One day they are just learning how to roll around on the mat, struggling to put on a singlet, and eager and excited to join the sport. Soon they are in middle school, high school, and then for most, it’s over. They may have ups and downs, highs and lows. They will win some and lose some. Some will win state titles; some will be on teams that win state titles. Others will face setbacks – injuries, devastating losses, serve as a backup – and have to overcome obstacles at various points throughout their career.

So enjoy the opportunity to be involved in your child’s wrestling career. It won’t last forever, but the memories, will.

“I remember my son’s senior football banquet in college after they all played their last game of their careers,” O’Brien says. “Each senior gave a heartfelt speech. And while the comments and stories varied, the one thing every single senior mentioned was that there was at least one family member—a mom, a dad, maybe even a grandparent—who never missed a game. That told me that in the end it’s about relationships and support, and that the athletes may forget some things that happened in competition, but no one forgets who was there.”

Wrestling Mindset Checklist

Wrestling Mindset Checklist
Take 20 minutes and be brutally honest with yourself and you will have a good idea the area of your mindset you need to improve on. Take your time and think each question through.
Goal Setting
1.    Do I have a clear goal written down?
2.    Do I have a clear & specific action plan to improve in each area: Technical, Mindset, Nutrition, Strength/Conditioning that is written down?
3.    Do I take personal responsibility for my mistakes & weaknesses (or do I blame others)?

Mental Toughness
4.    Do I believe I am the most mentally tough person I have ever met?
5.    Do I go out of my way on a regular basis to wrestle better competition in practice & matches (or do I prefer to beat up on people worse than me to feel good about myself ie. Building a false sense of greatness)?

Motivation
6.    Can I name the things get me fired up/inspired/motivated?
7.    Am I the most intense person I know?
8.    Is there a noticeable difference between the way I train and everyone else?
  Relaxing under Pressure
9.    Do I feel great, energized, & awake before I step on the mat (as opposed to nervous, stressed, or tired)?
10.    Do I fall asleep without trouble the night before competitions?
11.    Can I name the things that suck the energy out of me?

Confidence
12.    If I had to put my savings on it, do I believe I will accomplish my goal?
13.    Am I stubbornly Positive & Optimistic even when times are hard and when people around me are not?
14.    Do I take the many chances and risks when I compete and go for moves that I hit in practice?

Clarity
15.    Do I know my “Go-To” moves in all common situations: #1 takedown, #1 turn on top, 1st move top, 1st move bottom, front headlock situation, mat return situation, clearing all opponents tie-ups on neutral, leg defense, funk situation, finishing takedowns, destroying the quad pod, etc.?
16.    When I compete, do I focus on scoring points in whatever position I am in (or do I think about the score, the time, the coaches, opponent, crowd, etc.?
17.    Can I name the situations that divert my attention from scoring points to winning/losing, looking bad, or anything other than scoring points?

7 Ways to Develop Mental Toughness in Your Wrestlers

By: John Klessinger, Head Wrestling Coach - South River HS (MD)

I have spent a significant part of the last 18 years answering the question - how do you develop mental toughness? I have read close to a thousand books on psychology, personal development, and mindset during this time. Learning about the brain and performance is my passion, along with coaching wrestling and physical training. With this all being said, I don't feel I am an expert. There is still so much out there that I need to discover. Most recently, I have been exploring books and information far different than mainstream methods. However, for the sake of this article, I will stick with practices that have helped my team and me over the years.

I listen to many interviews and podcasts from high-level athletes, performance coaches, and wrestlers (coaches and competitors). I think we can learn a lot about the mindset of an individual by listening to them talk about their performance. I have said this before but feel it is an excellent method to learn how people superior in their field think. The best time is to listen is when they are unedited and honest. Think Spencer Lee after the NCAA final match last year. "Excuses are for wussies." Right there is Lee's mindset. We can learn from that one simple statement. Not what he said but his beliefs. He believes in not making excuses and those that make them lack mental toughness. Or A.J. Ferrari. Looking at the content, aside from the comical display and 600-pound deadlift, you can tell he is open and enjoys wrestling. He wrestles like he is having fun, which translates to a higher level of mental toughness few have. He wrestles to win with no apparent fear of losing.

The list below is not new information or strategies. However, I may present them in a different way than what you have seen or heard. Through working with thousands of people, I have developed my own structure of sharing this type of information which may sound unique or original.

1. We get as physically tough as possible. The more physically prepared you are, the longer you can go in a match without fear of making mistakes because you are tired. Part of this being a good teammate. A good teammate competes hard, holds their teammates accountable, and helps others get physically tougher but not allow them to take shortcuts.

2. We do things out of our comfort zone often. However, the reality is we make the most growth when we do difficult things. It could be a tough workout or having that "hard" talk with a teammate. The fact remains the more often we do things uncomfortable, the stronger we become.

3. We change our definitions and vocabulary. Words and phrases are powerful. This is difficult or hard immediately sends a message that you will suffer. Instead of saying hard, label something as challenging. Immediately, the practice or workout now seems like an opportunity for growth, not a painful experience. For me, I like to use the word "fun." I have changed the definition of fun to mean anything that makes me better. I know that anything that requires work and effort will me make better. I also understand that those moments of difficulty and struggle build my character, develop resilience, and strengthen my mental toughness. Really, who doesn't think improving isn't fun?

4. Emotion is created by motion. A popular Tony Robbins saying highlights the power of our physiology. When you are nervous, stand tall, puff out your chest, and pull your shoulders back. Stand and move like someone who has confidence. There is a ton of research that shows how we move our bodies affects our moods and self-esteem. When you are in a bad mood, smile. It is tough to be angry or grumpy when you smile. When you are tired, sit up straight, stand up, or talk faster and louder. Almost instantly, you are invigorated and full of energy. Don't believe it. Try it. It is pretty powerful stuff.

5. Model people doing the things you would like to become. Like listening to interviews or podcasts, you can increase your mental toughness by adopting someone you admire's psychological and physical qualities. For example, suppose you want to be a better student, model the best student in the class or wrestler on your team. What are their habits? What do they do that makes them successful? What is their mindset? If you don't know them, listen to them in interviews or research them. Beliefs and habits are developed and chosen. You can adopt a new belief today and constantly reinforce it with repetition until it becomes a habit.

6. Be grateful. Gratitude is easy. Spend some time each day being grateful. Start your day listing 5- 10 pieces of your life that you are thankful for. It is uplifting to think about the things we appreciate and are grateful for. Gratitude can make a tough day a good day by simply recognizing that we have something in our life that we are thankful for. And if you can't think of anything, then ask yourself, "what can I be grateful for?" Trust me, you will be able to find something, and it can quickly change your mindset. Mental toughness is seeing that difficult experiences are something to embrace, not run from. We all have moments of being vulnerable and feeling weak. It is normal. Change the script, find something you can be grateful for in the situation instead of complaining, whining, or making excuses. Is it any secret that everything a Penn State wrestler is interviewed, they all express gratitude for the opportunity to wrestle?

7. Take full responsibility (for everything). When you take responsibility for everything in your life, your life will change, and it will change for the better. Taking responsibility is holding yourself accountable. It is not making excuses and blaming others for what is not going well in your life. "Excuses are for wussies."

Bonus-

If you want to be mentally tough, hang out with mentally tough people. There you will see the difference between them and others. Mentally tough people are not the norm. These days they are the exception. Hanging out with mentally tough people brings you up. They make you better. They bring a different perspective to something challenging. At the 2017 Campbell Wrestling Camp, Cary Kolat told the campers some advice that has stuck with me ever since. First, he said, "be the last person to complain." When others are complaining about a challenging workout or the cold, resist complaining. Just the fact of not complaining when others are increases mental toughness. Next, he told the story of pumping gas in the frigid cold. He used it as a strategy to develop toughness when he was younger. The next time it is cold, take off your gloves and press and hold the gas handle. Don't put the lever that automatically pumps the gas. Instead, hold the handle and know it is one small step to increase your mental toughness.

Peak for the post season

The mental attitude and approach for your best performance.

The post season tournaments are here and I want to remind everyone to enjoy the experience and
make the most of your opportunities. Too often athletes, coaches and/or parents get stressed and
tense heading into these events because of how “big” we think the tournament is.  We need to
remember and remind the wrestlers that this is still just a wrestling tournament, with the same
size mat, points are still scored the same way, you only wrestle one opponent at a time, etc. Of
course we want each wrestler to perform their very best and being able to focus on the
performance and not be overly stressed about winning will help to do that. One of the worst
things we can do as parents or coaches is to stress the kids out about their weight or what they
should be doing , overanalyzing opponents, etc.  My suggestion is to use lots of positive talk
about what they have done well and reflect on the reasons they deserve to succeed.  

Focus on what you did to be ready. When they remind themselves of all the reasons that they
Deserve to Win it is a positive exercise that gets them thinking in the right frame of mind. When
they reflect on things that are in their control and activities, they did to put themselves in a
position to succeed they increase their confidence and minimize stress.  Examples are below but
any positive self-thoughts can be included.

1. I trained extra all season
2. I am focused on my goals and have a plan to achieve them
3. My conditioning is great
4. I work harder than my opponents.
5. I have gotten the first takedown in almost every match this season. 
6. I have pinned over half my opponents this season. 
7. I feel fresh and I am hungry to achieve. 
8. I always wrestle well at the end of the season. 
9. I have great support from my parents. 
10. I have coaches that have prepared me to succeed.  

Below is an excerpt from an article with some tips on visualization that may also
be helpful. Like any other skill the more you work on your mental skills the more
effective they will be.

Visualize Your Win

Visualization is a very effective technique used by athletes in many sports and is very beneficial
to wrestlers. In essence, visualization is when you picture or imagine yourself performing
specific actions successfully. You will commonly hear coaches tell their wrestlers to “go through
the match” in their head, which is simply visualization. Below is an example of how a wrestler
may visualize his match:
1. Get comfortable: Start by going through the entire sequence of tasks that you must
complete in order to start the match. These are typically checking in at the scoring table,

putting on your anklet, shaking hands with your opponent, etc. Visualize this entire
procedure.
2. Picture the match: Then, think about your first actions once the referee blows his
whistle to signal the start of the match. Picture how you will move, how you will set up
your takedowns, what you will do when chain wrestling, etc. Essentially, “wrestle the
match in your head” by playing out all of the different possibilities and scenarios that will
lead you to victory.
3. Positive reinforcement: Be confident when visualizing all of the techniques you will hit.
 One way to do this is by replaying or remembering previous times that you’ve
successfully completed a specific move or action. For example, if you want to visualize
shooting a high crotch and then changing over to a double leg, think of all of the times in
your matches when you hit the move perfectly.
 You can also picture drilling the move perfectly during practice. Remembering past
success will not only prepare you mentally to hit the move when you see an opening for
it, but it will also boost your confidence before the match.

Mental preparation for the post season

As a competitive wrestler, your time is spent refining your technique, running sprints, lifting
weights, and doing anything else that prepares your body for competition. To compete, though,
everything must come together with confidence. This is why mental preparation is so important
— you cannot have one (physical abilities) without the other (mental preparation). It takes most
wrestlers years to master the mental aspects of wrestling. However, this guide will give you a
head start by providing you with information and common practices to help you prepare your
mind for the match.

Positive Self-Talk

One of the biggest influences on your mental state is self-talk, or simply how you speak to
yourself in your head. Most young athletes don’t realize that they are talking to themselves as
thoughts move fluidly though their minds. How you talk to yourself before a match, though,
could essentially “make” or “break” your performance. Below you will find a few tips on how to
talk to yourself in a more positive manner in order to boost your confidence before a match.

Eliminate Negatives

In order to compete with confidence, you must eliminate all of your negative thoughts. It’s
completely normal to be nervous before a match, but negative thoughts can fester in your mind
and turn nervousness into fear. Recognize your negative thoughts and cut them off immediately.
The best way to eliminate these thoughts is simple. Say something, like “stop” or “no,” in your
head (or aloud) anytime a thought crosses your mind that isn’t going to help your performance.

Reinforce Your Confidence

Sometimes you may need to remind yourself of why you deserve to win. Repeating positive
thoughts in your head over and over will help you maintain a confident state of mind. This
positive reinforcement will make you feel good about getting ready to step onto the mat. Below
are a few examples of things wrestlers may repeat to themselves before a match:
 “I’ve worked harder than anyone else”
 “My technique is too good for him. He can’t stop my single,tilts etc.”
 Even repeating words, like “champion,” can have a positive impact on your thought
process.

Convert Your Thoughts

Another technique you may use when coming across negative thoughts is converting them into
more positive or constructive thoughts. For example, if you’re nervous and think to yourself,
“this guy is a state champ, how can I beat him?” you’re already halfway beat. But, if you convert
that statement into something more constructive, like “this guy is a state champ, I am going to do
whatever I need to do to beat him” you’re ready and mentally in the match. This type of
conversion process will also put you on track to use visualization to positively alter your state of
mind.

Visualize Your Win

Visualization is a very effective technique used by athletes in many sports, but it is especially
beneficial to wrestlers. In essence, visualization is when you picture or imagine yourself performing specific actions successfully. You will commonly hear youth and scholastic coaches
tell their wrestlers to “go through the match” in their head, which is simply visualization. Below
is an example of how a wrestler may visualize his match:
1. Get comfortable: Start by going through the entire sequence of tasks that you must
complete in order to start the match. These are typically checking in at the scoring table,
putting on your anklet, shaking hands with your opponent, etc. Visualize this entire
procedure.
2. Picture the match: Then, think about your first actions once the referee blows his
whistle to signal the start of the match. Picture how you will move, how you will set up
your takedowns, what you will do when chain wrestling, etc.
3. Positive reinforcement: Be confident when visualizing all of the techniques you will hit.
 One way to do this is by replaying or remembering previous times that you’ve
successfully completed a specific move or action. For example, if you want to visualize
shooting a high crotch and then changing over to a double leg, think of all of the times in
your matches when you hit the move perfectly.
 You can also picture drilling the move perfectly during practice. Remembering past
success will not only prepare you mentally to hit the move when you see an opening for
it, but it will also boost your confidence before the match.

Mental Edge

In addition to specific techniques or actions, you may also visualize goal-oriented images, such
as the referee raising your hand or standing on top of the awards podium. This will also help to
put you in a winning state of mind.

Take Care of the Physical

One of the themes you’ll notice in this guide is confidence. Believing in your abilities as a
wrestler is a huge part of the mental side of wrestling. In order to be confident as a competitor,
you must have something to be confident about. This is something that can only be accomplished
prior to the day of a match.

Push yourself to your physical limits during every training session. When drilling technique,
demand perfection. When conditioning, do the best you can and don’t give up on yourself. Over
time, this will make you mentally tough. And before you step onto the mat, think about all of the
hard work you’ve put in, and feel confident that you have done everything in your power to
prepare yourself. Simply put, taking care of the physical side of wrestling will also give you a
mental edge.

2023 NCAA Tournament Recap

Another aspect of watching high level events, is the reinforcing of what we are working on in the room. It is one thing to learn technique from your coaches and another thing to see those techniques and concepts implemented by the athletes our kids are looking up to on the collegiate level. Here are a few moments just from the finals that stuck out to me while watching that are direct correlations to what we train on a daily basis


    157: UNC’s Austin O’Connors head/hands defense and mat returns. O’Connor’s head hands defense is second to none. And he prevented Penn State’s Levi Haines from getting any offense going. Most importantly, he did not just stop the shot, but he immediately chased re-attacks scoring multiple times as the match went on. Secondly, O’Connor committed fully to his top game mat returning Haines over and over throughout the second period. Tough top wrestling is something that we preach every day at Grit. In folkstyle it can be a total equalizer by turning people (ie: Spencer Lee, Real Woods, etc)

    165: Keegan O’Toole’s adjustments: Coming into the weekend, Missouri’s Keegan O’Toole had lost to David Carr in their last two meetings. And Carr is no slouch as a former NCAA champion himself. In a matter of two weeks he was able to make the necessary adjustments to beat him when it matters most. Adjustment between matches and mid-match adjustments are a crucial skill. Your brain needs to be able to critically think under stress which comes from knowledge of the sport, yourself, and your opponent.

    184: Aaron Brooks Control of the Center and Ties: No team in the country controls the center/ties and cuts people off the mat like Penn State does. By controlling the center, they are able to force the opponent back into the circle which opens up a variety of offensive attacks.

    197 and 125: Nino Bonaccorsi’s and Pat Glory’s commitment to their attacks: For those of you that don’t know him, Nino Bonaccorsi has been shooting the same shot since he was in elementary school. In Saturday’s finals his belief in his leg attacks and finishing was clear as he stayed offensive throughout the bout and when he needed to score the most he got to his signature head inside shot and finished clean making the adjustment from splitting the middle on his first attempt to cornering on his next. As for Glory, he patiently stayed on the attack and methodically went about finishing despite not being able to finish for a score on his first 5 attempts. He kept at it and finally got the finish at the beginning of the third period. Being able to not get frustrated in those situations allowed him to become a national champion. Having that belief in yourself to get to your #1 attack and finish on the biggest stage comes from endless attempts and drilling in the room.

Quick note: Every single finals match (except 141) featured some variation of finishing a single leg for a score. If that doesn’t prove that it is one of the most important skills in wrestling then I don’t know what does!

The many benefits of wrestling Freestyle and Greco

The Freestyle and Greco-Roman season, otherwise known as the international styles, is in
full swing right now with qualifiers every weekend and The US Open, Northeast
regionals are here. For those who plan on competing in these events, it is more important

than every than to be locked in mentally on training FS/GR.
Let’s take a look at a few of the benefits that come with competing in FS/GR:

Mat Awareness:
Due to the step out rule and continuation, FS/GR forces the wrestlers to develop a better
sense of where they are on the mat. Mat awareness is a crucial skill in all styles of
wrestling. In big matches, giving up a push out vs giving up the takedown or a feet to
back score can be the difference in the final score. In the same sense, the ability to take
your “easy” push out scores along with taking your 2s and 4s when you can will help you
jump levels in FS/GR. This translates well to folkstyle as its teaches you to utilize the
whole mat to score.

Finishing shots:
Freestyle emphasizes the need to finish quickly and cleanly. Because you do not need
“control” to score defensively, dips, rolls and crotch throws among others are quick ways
to put points on the board as a defensive wrestler. This makes finishing quickly and
cleanly extra important.

“Scoring the Next Point” Mentality:
In FS/GR, points can go on the board much faster than in folkstyle. With that being said,
FS/GR fosters the mentality that even if you get scored on, it is not the end of the world
because you can quickly get back into a match even if you are down 8 or 9 points. We see
with our wrestlers in matches that they can get rattled by giving up even a single
takedown in a folkstyle match. FS/GR helps to train our athletes to be okay with getting
scored upon, and have the confidence that they can score more points and get right back
in the match.

High Level Competition
The highest level wrestlers at any age level are competing in FS/GR. Which means at
most tournaments, you will have solid competition to hone your skills against. In all club
rooms, there are varying levels of FS/GR experience and it is the same across the
tournaments. However, the crucial point is that the athletes who are competing FS/GR are
showing the dedication to improving their craft of wrestling by adding new tools to their
toolbox. As students of the sport, studying and training FS/GR is an important aspect as it
will only add to the skills of our athletes.

Bonus Benefit: Learning to handle losing:
Illinois NCAA Champion, Isaiah Martinez, said after losing in the NCAA Finals:
“Nobody leaves this game unscathed.” We all want to win every match we compete in
but the fact of the matter is everyone is going to lose matches in their wrestling career.
For the FS/GR season specifically the tough competition, learning the rules and
techniques, and training atmosphere of the qualifiers, you are forced to handle losing
probably more frequently than most of us are used to. We are all going to lose at some
point but it is the ability to lose like a champion and put those loses behind us

Why Kids Should Wrestle

Why Kids Should Wrestle
Here is a list of 10 reasons why kids should wrestle. Wrestling is one of the most unique
sports on the planet. It is definitely not the most popular sport, but that is quickly
changing as more and more people become aware of the incredible benefits that a
career in wrestling can provide.

Develops Athleticism
Athleticism is described as the “physical qualities that are characteristic of athletes,
such as strength, fitness, and agility”. Balance, strength, coordination, and overall body
awareness is fundamental in having success in the sport of wrestling. Year after year
kids will start each practice with a warmup of gymnastics, calisthenics, and activities
that develop these skills. It provides a foundation of overall athleticism.

Promotes Personal Responsibility
Another reason why kids should wrestle is that it also promotes personal responsibility.
As an individual sport, the only person responsible for success or failure in wrestling is
the individual themselves. Wrestling teaches self-awareness and how to be responsible
for your own actions. What you put in is what you get out.
Develops Mental and Emotional Resilience
Wrestling also helps develop mental and emotional resilience. Like no other sport,
wrestling triggers the emotions of athletes. When you suffer losses and setbacks they
are often painful and uncomfortable. However, through the process individuals can
develop resilience that will last a lifetime.

Teaches About Nutrition and Weight Management
Another benefit of wrestling is how it can teach athletes about proper nutrition and
weight management. Through competition athletes become aware of weight-classes. If
done correctly, this can encourage athletes to learn about food and how proper nutrition
can impact their performance.

Develops Leadership Skills
Arguably the number one skill that society lacks is leadership skills. Leadership is both
verbal and nonverbal. A wrestling room has the ability to create an environment where
leaders emerge. You will quickly see young athletes push each other, teach each other,
and support one another.

Teaches Discipline and Accountability
Along with the many other benefits, wrestling helps teach discipline. Discipline and
accountability are requirements for achieving success in the sport of wrestling. There is
literally no way to achieve ultimate success in the sport without choosing to do hard
things even when you don’t want to and athletes must hold themselves accountable for
their own actions if they want to succeed.

Brings People Together From All Backgrounds and Cultures
As a sport that has very few limits to getting involved, wrestling can help bring people
from all backgrounds together. Wrestling is an international sport and doesn’t require
anything to participate. People from all corners of the planet and from all different
economic and social backgrounds can compete in the sport.

Promotes Self-Mastery and Focus
One of the greatest things that wrestling can teach people is the process of self-
mastery. Wrestling has been described as the most difficult martial art to master. It
takes years of practice and experience to understand the positions of wrestling. The
sport teaches individuals to have a long-term perspective and requires a high level of
passion to pursue the elite levels of the sport.

Wrestling Is A Form of Self-Defense
One of the most common issues kids deal with today is bullying and the best way to
ensure that you’re not a victim of physical violence is by learning self-defense. Wrestling
is the most important skill-set required in combat sports today because it has the ability
to control where the battle goes. Knowing how to wrestle could very easily help anyone
in a situation of self-defense.

Wrestling Can Provide Opportunities to Travel and Further Education
Finally, along with the many other benefits to the sport, wrestling creates opportunities
for individuals to travel and see the world. There are so many opportunities to travel the
country and see the world while competing in youth and high school wrestling. In
addition to traveling, there are endless opportunities to wrestle in college. Individuals
can use the sport to create educational opportunities that might not otherwise have
existed.