High school wrestlers can dramatically improve their wrestling by following the five tips I outlined below.
1. Increase your knowledge base
This probably seems like a no-brainer, but it needs to be covered. While your coach and teammates are your best source of wrestling knowledge, it shouldn’t stop there. Consider attending a summer wrestling camp hosted by a successful college program. Read books on wrestling moves. You are sure to find moves you haven’t heard of before or better ways to do moves you already know. Buy videos of wrestling champions demonstrating their winning techniques. If you can’t meet Olympic champion John Smith in person, you can at least purchase a teaching video from him. Use inexpensive resources such as the public library, free Internet articles, and free online videos to expand your knowledge.
2. Develop superior fighting technique
Generally speaking, the fighter with the best technique will win the match. Learn as many moves as possible. But more importantly, know how to do each move correctly. Make sure you have flawless technique on basics like one leg throws, two leg throws, lifts, swings, and arm bars. Watch your coach and teammates closely. Ask questions in practice if necessary. And once again, read books and watch videos on proper fighting technique. Practice makes perfect. The exercise moves over and over again until proper technique becomes second nature.
3. Develop superior fighting conditioning
If two equally talented fighters are in competition, then the better-conditioned athlete will have an advantage. Remember that training must be specific to each sport. Training for wrestling is not the same as training for a marathon. Keep in mind that wrestling is an anaerobic sport. Anaerobic means “without oxygen”. The fight involves many short bursts of high intensity along with less intense periods during the span of a six-minute fight. For example, you can shoot for a takedown and then control your opponent for a while before applying maximum effort again in an attempt to pin him down. You don’t have to run five miles to get in wrestling shape. Sprints or interval training would be better. Also, when resistance training keep in mind the muscles you use the most when fighting. For example, you need strong legs, a strong back, and strong forearms. Read books and browse websites related to wrestling-specific conditioning.
4. Practice proper nutrition
Some fighters prefer to reduce their weight to fight in a lower weight class thinking that they will have a competitive advantage. It is debatable whether this is true or not. If you decide to lose weight, you still need to practice proper nutrition. Make sure you get enough of the three macronutrients in your diet: carbohydrates, protein, and fat. Fat is important to your body, so do not eliminate it completely, even when trying to lose weight. Remember that carbohydrates are your body’s preferred fuel source. Make sure you eat enough bread, cereal, potatoes, pasta, and rice. Make sure to stay hydrated. Water is a very important nutrient that your body should not be in short supply. Try to limit junk food and “empty calories” in your diet. Aim for at least 80% of the food you eat to be natural, unprocessed, and healthy. Some good foods for fighters include bread, cereals, rice, potatoes, vegetables, fruit, lean red meat, turkey, chicken, tuna, low-fat yogurt, and low-fat milk. Make sure your pre-competition meal is light and carbohydrate-based.
5. Develop mental toughness
Even if you are talented and in good condition, you can lose matches if you are not confident and focused. Some wrestlers find that having a pre-match routine or ritual keeps them focused and calms their nerves. Try to develop a certain warm-up routine that you do before each game. The use of positive autosuggestion can also be helpful. Try saying to yourself, “I’m talented. I’m in good shape. I know I can beat this guy.” You can also use visualization before a game. Visualize the moves you plan to make in the game. Visualize yourself defeating your opponent and winning the match. So go out there and win that game.
If you follow these tips, your wrestling will surely improve and you will be a threat to your competition.
