Training Tips - Psychology of Peak Performance for Wrestling:

Putting Your Mind in a Position to Think Confidently and Compete Well
Dave Yukelson, Ph.D., Sport Psychologist, Penn State University

1. Motivation and Commitment to Meaningful Goals

• Personal Meaning and Incentives (why do you wrestle, what drives you to reach your goals)
• Positive Visions and Perspectives (what kind of vision do you have as a competitive wrestler)
• Passion, Pride, Self-Motivation (pursue your own goals/dreams, challenge self to raise the bar)
• Think Like a Champion (expect to do well, believe in yourself, enjoy the pursuit of excellence)
• Quality Training and Purposeful Intentions/Actions (come to practice w/intent on getting better)

2. Goal Setting: Create a road map for success (specific action plans for training and competition)

• Challenge yourself to work on areas that need improvement
• Goals should be challenging, measurable, self-referenced, and process oriented
• Technical goals (top, bottom, feet), tactical goals (positioning, set up/shooting, take downs), mental goals (preparation and focus, intensity and mental toughness throughout the match), physical goals (strength and conditioning, weight control)
• Set short term goals (daily/weekly/monthly) in relation to long term objectives (season, career)
• Write your goals down and specify timetables for achievement ("I will develop three new moves from the bottom position by November 15th t")
• Monitor, evaluate, and adjust your goals based on the progress you are making (adapt and persist)

3. Mental Preparation for Peak Performance

• Develop your own mental plans for competition (thoughts, emotions, attitude, intensity, focus)
• Olympic medalists have/adhere to very systematic plans and pre-performance routines
• Visualization Training: Program your mind, muscles, and emotions for success

• Develop your Imagination — make your imagery as vivid, realistic, and detailed as possible
• Develop the Feel in your imaging ("Feelization")
• Imagine how you will achieve your goals (see/feel yourself wrestling/executing moves well)
• Focus on what you want to occur
• Attitude: carry yourself w/confidence, intensity, full focus, trust, always hustling, looking fresh
• On your feet — taking control (offense: head snapping, hand fighting, getting angle, shooting; defense: sprawling, getting hips down/legs back, blocking off, reattacking)
• On top (pressure forward, breaking opponent down, leg riding, etc.)
• On bottom (explosion, pressure back, getting to feet, etc.)
• Positive energizing cues help create vivid imaging ("quick and aggressive", "explode out")
• Mentally prepare yourself for coping with adversity and/or distractions

4. Mental Focusing: Concentration, Confidence, and Composure

• Mental and Emotional Readiness: Approaching competition with the proper mindset

• Connect with your Competition Goals (sense of being on a mission)
• Embrace the Pressure (harness the high energy of competition and make it work for you)
• Control the Controllables: Stay Focused on You
• What do you need from yourself to wrestle with confidence, intensity, full focus, etc.

• Self-Regulation Skills (relaxation, emotion/energy management, positive self-talk)

• Relaxation and intensity go hand in hand ("you have to be relaxed in order to be explosive")
• Breathing: Your most versatile mental skill (clears tension and clears clutter in the mind)
• Thinking Confidently and Acting Confidently (confidence comes in knowing you are prepared)
• TRUST your preparation and hard work will pay off, condition your mind to think confidently)
• Concentration, Immersion, and The Zone (connecting with your performance)
• Pre-Performance Routines to help click on the desired competitive attitude and focus
• Poise and Emotional Self-control: Keeping your Cool while Competing
• Refocusing: Let go of mistakes quickly and learn how to take it one take down at a time
• Don’t allow frustration to undermine your confidence or focus (be persistent & mentally tough)

5. Evaluate the Journey

• Always Positive Lessons