Step By Step

Coaches, wrestlers and parents spend a lot of time preparing for a match or tournament. But putting together a consistent match day routine is just as important.

Whatever a team does to prepare on the day of a competition, be consistent, says Steve Richardson, Kids Director for Michigan USA Wrestling and Director of the Michigan Matcat Wrestling Club in South Lyon, MI.

“For most wrestlers, especially youth wrestlers, competition results in a higher level of anxiety than they are used too,” Richardson says. “By providing as much consistency as possible we’re able to manage some of that anxiety. We model our pre-competition warm-ups exactly like our practice warm-ups.”

A consistent match day routine helps alleviate the many worries kids deal with that are out of their control, says Robert Schoner, head coach of Wisconsin's Hamilton High School (Sussex, WI). Worries such as: What kids will be in their weight class? Are mom and dad coming to or at the match yet? How will the team do this day? With kids of all ages, there are many pre-match thoughts and emotions they deal with.

So understanding how they will prepare the day of the match can help ease anxiety and nerves, and help prepare to compete at the highest level.

“We find comfort in the familiarity and routine,” Schoner says. “As a team we consistently execute the same process from arrival to the locker room through the completion of the warm-up each day. That way when we are competing there is no question about the process or what we will be doing. This brings the coaches and athletes peace of mind. It’s something they don’t have to stress or think about and brings a calming sense of familiarity to them.” 

A structured and consistent competition routine is also good for mitigating some of the adversities that can arise prior to the first match, Schoner says. For example, coaching and seeding meetings often go long, and a head coach or members of the staff may not be as available to lead the team.

“Having a consistent routine allows everyone, athletes and coaches, to know exactly what has to be done,” Schoner says.

This step-by-step match/tournament day guide can benefit coaches, wrestlers, and parents:

Morning Arrival and Weigh-ins

For most wrestlers, weekend tournaments include travel to the event (the reality is a youth or high school program likely only hosts one home tournament on a Saturday during the season, perhaps two if they host a section meet and in-season tournament. This is different than high school home duals, where there are more). When members of the Thomas Jefferson High School (Council Bluffs, IA) wrestling team have a longer travel day, they typically try to arrive at the destination 30 minutes before weigh-ins. If it’s a shorter drive, they try to get a short workout in before weigh-ins.

“When we are able to get this short workout in, kids feel more comfortable, woken up and ready for the challenge of the day,” says August Manz, head coach at Thomas Jefferson High School.

When his wrestlers arrive on competition day, Richardson holds a quick meeting to ensure they have all their gear organized. Keep in mind these are young kids (ages 5–14), some new to the sport, and not all well-versed on match day strategy, or just kids who aren’t always organized. They then have about 10 minutes to get shoes on and then meet on the mat as a group for some good old-fashioned “goofing around” with each other, without parents or coaches present. 

“We do the same thing at practice, giving them a chance to focus on friendships and horseplay,” Richardson says. “This takes some of the edge off knowing that a hard practice or match is coming up.”

After Weigh-ins

Time to refuel. Most teams bring a cooler of healthy food and beverages, focusing on fluid replacement and retention.

“We stress fluids and little bits of food throughout the day,” Manz says. “We then tell them to relax for a little bit before they get warm-ups on and prepare for the day physically. I feel like this is a good time to keep the mood relaxed and not worry about wrestling at that time.”

Whatever kids eat to refuel, emphasize one key point, says Schoner: No concession stand food!

“We work with our athletes on proper food and fluid consumption post weigh-ins and help get healthy options set up for them,” he adds.

Pre-match

Manz has wrestlers start warming up about an hour before competition. These warm-ups consist of jogging, dynamic stretching, neutral work, and top/bottom, with push-ups, sit-ups, and air squats mixed in. Once the kids get a sweat going, the focus turns to hand fighting and short goes. This is followed by some sprints to get the lungs opened up before the first match.

“The last thing we want is the kids to feel tired or short of breath because the lungs have not been expanded for the day,” Manz says.

To maintain consistency, coaches should incorporate the same warmups for matches that they do for practice, when possible.

“All our kids warm up just like practices,” Richardson says. “This includes stretching in a large circle, led by team captains, which are rotated for every competition, and every kid getting a chance to serve as team captain during the year.”

After stretching, wrestlers pair up and work on double leg takedowns, then stand ups—the same drills they perform to start practice.

This isn’t the time to focus on new moves.

“I see too many parents and coaches showing new moves right before a match,” Richardson says. “This can confuse a wrestler and add even more pressure to them.”

After drilling, Richardson gets the kids/team together to talk about the tournament. He stresses fundamentals, focus, and being a good teammate. He also tells them it’s okay to be nervous.

Before wrapping up, Richardson asks all the kids if they know their mat assignments and lets them drill for a few more moments.

“Typically, they all stay on the mat to work on whatever they want at that point,” Richardson says. “I always let the wrestlers know I’ll be in the gym if they have any questions or concerns.”

Prior to the start of a tournament, it’s also important for a coach to go over the day’s schedule and ask if any kids have any other questions or needs unrelated to competing on the mat, such as match schedule, where to find mat assignments, or where the team headquarters will be (bleachers, for example).

Before Taking the Mat

Find out what makes each wrestler tick. Some wrestlers need an intense workout or warm-up to get ready for a match. “They want a coach in their face, they want to get pumped up, they want to have their heart rate elevated to 125–130 right as the first whistle blows,” Schoner says.

Other wrestlers may step on a mat showing little or no external enthusiasm. “We have others who can walk out looking like they are nearly asleep at the wheel and that is when they perform their best,” Schoner says. 

Others want to be left alone and just know a coach is in the corner.

“We are an adaptive staff who try to be dynamic and understand what it is that each athlete wants and needs before each match,” Schoner says.

During Competitions

While there is more on the line during a match, using the same verbiage and maintaining the same demeanor is important for coaches. If a coach suddenly turns into a mat-side maniac, yelling, screaming, or overreacting, athletes will be confused and lose focus. The same goes for parents chiming in from the stands. Don’t create added pressure by yelling and screaming or changing behavior.

“By making the connection between practice and competition as mush as possible, wrestlers are able to compete like they are used to practicing without a lot of the unnecessary anxiety,” Richardson says.

After matches, Richardson tries to find ways to quickly speak with every kid about something they did right and tie it back to practice:

• “I saw you use that cradle that we drilled last Thursday at practice, nice job.”
• “That kid was tough! Aren’t you glad we took those extra laps at practice on Tuesday?”
• “You know, the reason you beat that kid is because you were so focused at practice this week.”

If an athlete has a bad showing or match, he’ll point out things they can work on in practice the next week, or focus on for the next match.

Prior to the next match, encourage rest and rehydration. 

“The kids are expected to be prepared for their next match,” Richardson says. “The biggest priority is to get the body ready.”

These quick tips can help get wrestlers thinking about what they could work on at the next practice or in the coming weeks. Coaches should save the deeper conversations for when back in the wrestling room.

“We tend not to have lengthy conversations outside of a few maybe quick technical points,” Schoner says. “A match brings out a lot of emotions from everyone, regardless of the outcome, so we find it best to let emotions come back down to be in a better place for the athlete to receive coaching information and for coaches to have an opportunity to be in a better position to deliver their feedback.”

Post-match

Following each match, regardless of the competition structure, every athlete is required to complete the team cool down, Schoner says. “This is a very easy task as it is the same post-practice cool down that we use, so any coach can supervise, or the athletes can complete this on their own.”

Wrapping Up

At the end of the competition day, Hamilton wrestlers will wrap up the day with a team meeting and recap. Depending on travel distance, this will either be done on site or on the bus on the ride home. This is an opportunity to go more in depth on the day and begin taking in the lessons learned, says Schoner. He tries to identify as many positives from different wrestlers, not just the superstars. 

“We try to encourage athletes to ride the bus home, a lot want to go home with their parents but we find it’s better to have that last time of the day to unwind and recap together,” Hamilton says.

Multi-day competition: If it's a multi-day tournament, Hamilton wrestlers will do another weight check and then focus on weight management strategies when they return to school.

“Our focus is that we will get good fuel into our systems and then worry about weight management as to not be running on an empty tank for day two,” Schoner adds.    

Consistency is Key

The message is clear: Whatever you do, and whatever works for your team or program, be consistent.

“Practice how you want to compete,” Schoner says. “If you have a consistent pre-practice routine through the warm up it will make the wrestlers feel more at ease and at home when traveling to different competitions. Consistency is key but be mindful and willing to adapt as needed if you see there is something off that particular day.”

What competition day strategies work for your team or program? Share below!