URC Wrestling

Attend pre-season team meetings.

Get to know other parents/fans.

Get to know the coaches and athletes.

Ask coaches and parents for assistance.

It’s about the kids. Focus on learning what you can do as a parent to best support and encourage your child, regardless of knowledge of the sport. 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. 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).

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.

Don’t be that parent: Focus on being a supportive parent, versus a demanding parent. Let it be fun. It’s a long road and you don’t want to take everything too seriously in the beginning.

Don’t base success on wins and losses: Instead, focus on progress. A wrestler new to the sport might not win a match the first few times out, or even the first year, but if they progress and improve, that should be encouraging. Expect highs and lows.

The one key and essential ingredient that is required to succeed in wrestling is self discipline. We talk often at practice about doing everything right. Training intensely, eating correctly, getting enough sleep, focusing on what you need to improve, are all things you can do to excel but they require self discipline. Often you have to sacrifice pleasures for things that really matter in life. A great example of self-discipline is getting in an extra practice or lift when all you want to do is lie on the couch and watch TV. Saying no to foods you enjoy and eating nutritiously all the time when you are trying to make weight will help you to perform better but it requires self discipline.

The reality is that you don’t have to work hard but if you don’t do it, you will have to suffer the consequences. Why? Because the things that are worth having in life, the things that have real value, are often the things that require time, effort and hard work. You can develop your self-discipline by analyzing yourself and determining your goals, dreams and ambitions. Remember that discipline means that you have to do what is best for you, regardless of how you feel. Be aware of what you are doing and what you are not doing. In other words, be aware of your undisciplined behavior and stop it before it happens. Self-discipline is not an easy task and requires a lot of courage. It is easy to stay focused when things are easy. It’s when things get tough and aren’t going your way; these are the times when you need to focus. Your discipline will help you stay focused on what matters during those moments. What you choose to focus on when things get tough will determine everything. In today’s society that is made up of largely undisciplined and lazy people, having strong self discipline will give you an enormous advantage in life.

When you practice self-discipline you feel like you are in control of your life. You feel content and motivated because you’re moving toward your goals
Brian Tracy is one of America’s leading authors on the development of human potential. He said this… “If I had to pick the #1 key to success, it would be…self-discipline. It is the difference in winning or losing; between greatness and mediocrity.”

Kop Kopmeyer is recognized as an expert in the field of success and achievement. He has published hundreds of articles and papers and he authored four large books, each of which contained 250 success principles that he had derived from more than fifty years of research and study.

Someone asked him, “Of all the one thousand success principles that you have discovered, which do you think is the most important?”

Without hesitating he replied, ‘Do what you should do, when you should do it, whether you feel like it or not. There are 999 other success principles that I have found in my reading and experience, but without self-discipline, none of them work.”

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.

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.

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

1. Do I believe I am the most mentally tough person I have ever met?
2. 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

1. Can I name the things get me fired up/inspired/motivated?
2. Am I the most intense person I know?
3. Is there a noticeable difference between the way I train and everyone else?

RELAXING UNDER PRESSURE

1. Do I feel great, energized, & awake before I step on the mat (as opposed to nervous, stressed, or tired)?
2. Do I fall asleep without trouble the night before competitions?
3. Can I name the things that suck the energy out of me?

CONFIDENCE

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

CLARITY

1. 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.?
2. 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.?
3. Can I name the situations that divert my attention from scoring points to winning/losing, looking bad, or anything other than scoring points?

1) OPPONENT STANDS UP FROM BOTTOM.

Do: Lift and Return

Don’t: Pull them on top of you, Release easily or drop to legs and hold on.

The Lift-n-Return is one of the prettiest moves in wrestling. You know you’re watching a tough wrestler when they relentless lift and return from the top. If you want to let your opponent go and they stand up on you, I suggest you lift-n-return and then release. Be sure they know they didn’t earn the point… You gave it to them.

2) TOP POSITION

Do: Keep constant forward pressure while working for breakdowns and turns.

Don’t: Try to hang on or float on top of your opponent

The best rides are all executed with toes dug in the mat and grinding pressure. Even if you don’t get the turn your goal is to let them know who is in charge and get inside their head when you’re on top. MANY close matches are won by not letting your opponent out from bottom or wearing them out with a tough grinding ride.

3) BOTTOM POSITION

Do: Relentlessly get to your feet and know solid leg defense.

Don’t: Roll around and rely on trick moves.

Stand ups won’t always work, but they will often create the action that is needed to get away from tougher opponents.

4) SOLID SHOT DEFENSE

Do: Square hips, toe down on the feet and look to clear leg(s) to Front Headlocks

Don’t: Give away angles, sit to your butt or let them lift you.

Ideally, nobody should get to your legs but the fact is it is going to happen. Give your opponent as little as possible and look to score off their leg attacks. Train yourself to use the most fundamental shot defense techniques and you won’t give up as many takedowns and you will save yourself from injury.

5) NEVER WATCH THE CLOCK

Do: Listen to your coach for updates and train yourself to wrestle hard until you hear the whistle

Don’t: Never look to the clock in a close match during any action.

Train yourself to wrestle harder at the end of periods no matter what the score is.

6) LAST 20 SECONDS OF EVERY PERIOD

Do: Win these short goes or at least break even

Don’t: Never lose the last 20 seconds

Get the take down, escape or reversal when in the neutral or bottom position. Keep your opponent down or develop a safe & reliable quick turn to score with when on top. Never, get taken down or let an opponent escape or reverse you in the last 20 seconds of a period.

7) ON THE LEG(S) FROM A SHOT

Do: Get to your feet and finish, escape the weight and finish or clear out.

Don’t: Drop to your haunches, hold on or stand still on your feet.

Ideally, a wrestler will maintain continuous motion from set up to shot through the finish. But realistically many wrestlers get caught under their opponents and they need a strategy to deal with this.

If you follow these rules all the time, no matter what the score is, you will learn to wrestle to dominate. Being relentless with your attacks and extremely stingy are the keys to wrestling success. Master these positions and scenarios and find yourself winning a lot more close matches and feeling opponents break as the match goes on.