When the winter wrestling season approaches, high school athletes—both boys and girls—must shift their focus to key areas that will set them up for success. Preseason preparation is not just about getting in shape; it’s about building a foundation that will support you throughout the grueling season. You don’t have to do everything, but you should learn where you need to put the greatest attention so you will benefit the most as an athlete. Here are a few critical areas to focus on:
1. Conditioning and Strength Training
- Why It Matters: Wrestling demands a combination of strength, speed, and endurance. Without proper conditioning, even the most skilled wrestlers can find themselves gassed out in the third period. Strength training, particularly in areas like the core, legs, and upper body, is essential to withstand the physicality of the sport.
- Focus Areas:
- Cardio: Incorporate high-intensity interval training (HIIT) to build cardiovascular endurance. Exercises like sprints, circuit training, and swimming can be beneficial.
- Strength: Focus on compound movements like squats, deadlifts, and bench presses, which build overall strength. Don't neglect wrestling-specific exercises such as neck bridges, grip strength work, and stance-and-motion.
- Recommended Schedule: Aim for 3-4 days of strength training coupled with 2-3 days of conditioning each week during the preseason. This is typically the bulk of the training for many college teams in the preseason, with a lighter focus on wrestling. A fall sport is a great way to build your preseason conditioning baseline.
2. Technical Drilling
- Why It Matters: Refining your technique is crucial for success on the mat. The offseason may have introduced some rust, so the preseason is the time to polish your moves and ensure muscle memory is sharp.
- Focus Areas:
- Basic Moves: Perfect the basics: takedowns, finishes, downblocks, escapes, and reversals. High school athletes should prioritize drills that simulate match situations to better prepare for real competition.
- Situation Drills: Work on specific scenarios, like defending against a single-leg or working from bottom position. These drills help develop strategic thinking and problem solving.
- Recommended Schedule: Spend at least 1-2 days a week in the wrestling room focusing on technique, with each session lasting about 45 mins-1 hour.
3. Flexibility and Mobility
- Why It Matters: Flexibility reduces the risk of injury and improves performance. A more flexible wrestler can maneuver more effectively and escape from tight situations.
- Focus Areas:
- Dynamic Stretching: Incorporate dynamic stretching into your warm-ups to improve range of motion. This can include leg swings, arm circles, and torso rotations.
- Static Stretching: After training, focus on static stretches that target the hamstrings, quads, shoulders, and back. Yoga is another way to enhance flexibility and practice with mental focus.
- Recommended Schedule: Include 10-15 minutes of stretching in your daily routine, and consider a dedicated flexibility session once a week.
4. Nutrition and Weight Management
- Why It Matters: Wrestling is a weight-class sport, making nutrition and weight management critical. Proper nutrition fuels your training and helps maintain a healthy weight without sacrificing strength or energy. The preseason is a great time to hone in your nutrition and let go of summer eating habits that don't support your goals.
- Focus Areas:
- Balanced Diet: Focus on a diet rich in lean proteins, complex carbohydrates, and healthy fats. Incorporate plenty of fruits and vegetables for vitamins and minerals.
- Hydration: Proper hydration is key, especially as you begin increasing your training. Dehydration can impair performance and lead to serious health issues.
- Weight Management: If you need to cut weight, do so gradually under the guidance of a coach or nutritionist. Avoid drastic weight cuts, which can lead to loss of muscle mass and energy.
- Recommended Schedule: Plan meals and hydration strategies ahead of time, particularly as you get closer to competition season.
5. Mental Preparation
- Why It Matters: Wrestling is as much a mental battle as it is a physical one. Confidence, focus, and resilience can make the difference in a tough match.
- Focus Areas:
- Visualization: Practice visualizing your matches, focusing on executing techniques successfully. This can help build confidence and reduce anxiety.
- Mindfulness and Relaxation: Techniques like meditation and controlled breathing can help you manage stress and maintain focus during matches.
- Training Journal: Begin a training journal, where you can set specific, measurable goals for the season, track your progress regularly, and keep track of sleep, nutrition, hydration, and mental breakthroughs.
- Recommended Schedule: Dedicate time each day to mental preparation, whether through visualization, mindfulness, or goal setting.
Conclusion
By focusing on these key areas—conditioning, technical drilling, flexibility, nutrition, and mental preparation—high school wrestlers can enter the winter season fully prepared to compete at their best. Preseason training is the foundation upon which a successful season is built, so invest the time and effort now to reap the rewards when it counts.
Final Tip:
Remember that balance is key. Overtraining can lead to burnout and injury, so listen to your body and allow for adequate rest and recovery. Best of luck in the upcoming season!
