Wrestling is an intense sport that can be nerve-racking, especially right before a match. Use mental and physical methods to relax and calm your nerves. Mental techniques such as visualization will teach you to be optimistic about the outcome of the match, while physical techniques such as practicing a match with a partner will provide confidence in your skills.
Step 1
Perform visualization for five to 10 minutes. This should be performed in an area that allows you to focus. Try to imagine the whole match from beginning to end. See yourself performing an effective start that puts you in control. Picture yourself scoring takedowns or pinning your opponent.
Step 2
Try affirmations. Tell yourself a direct and positive phrase about what you wish to accomplish. Avoid using negative connotations, such as "not" and "no." A phrase such as "I will not lose" should be changed to "I will win the match." Aim to convince yourself that you have already won.
Step 3
Listen to music. Choose something that is upbeat. It should inspire and motivate you to succeed. This is also a good time to visualize.
Step 4
Take a few deep breaths. Start by slowly inhaling through your nose. Hold that breath for a second and exhale out your mouth. Repeat this 15 times.
Step 5
Try flexing all of your muscles for five seconds and then relaxing. This will relieve tension and cause your body to stop releasing chemicals that cause stress, such as cortisol.
Step 6
Perform shadow wrestling or practice with a partner. Simply imagine that you are wrestling someone. Try to perform the moves as realistically as possible. If you have a partner or teammate that you can practice with, focus on moves that you are good at. This will boost your confidence and help put your nerves at ease.
Things You'll Need
- Wrestling partner
- Headgear
- Wrestling shoes
- Music
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