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 15tht")
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