VISUALIZE FOR SUCCESS
A Wrestler’s Journey To The State Title
By Ridge Kiley, CSCS, Dolce Diet Coach
The time has come for post-season wrestling and state tournaments across the nation. As some of you are reading this article, new state champions have been crowned in your state, while others wait anxiously for their state tournament to begin. All of the hard work that has been put in since last year’s state tournament is about to show.
Year-round dedication to the sport certainly makes a huge impact on post-season performance, but one of the biggest factors to unlocking full potential is the mental aspect.
This is the time of year upsets all around the nation occur. So, how can a wrestler properly prepare both mentally and physically for the biggest moment of their season? Let me walk you through some of my past successes (and failures).
The first point I want to make is the impact coaches have on creating both a winning atmosphere and mindset for the wrestling team. My high school coach, Darin Schreck, created a championship mindset in me as a freshman in high school. Bouncing back from an eye injury that sidelined me from wrestling in 8th grade, I returned to the mat for the first time in more than a year as a freshmen in high school.
Going into the state tournament I boasted a 27-14 record and was ranked 10th at my weight class. I weighed just 95 lbs and wasn’t the most skilled in my weight class. However, Coach Schreck had instilled in me a championship mindset and I truly believed I was going to win the state tournament. I had quite the Cinderella story that year. I beat a top 10 ranked opponent first round, then rallied from a 3-0 deficit to win 5-3 in overtime against another top 10 opponent, and then rallied from a 3-0 deficit to win 4-3 in the semi-finals against the #3 ranked wrestler. I ended up losing in the finals and took 2nd place. So, what was the difference between my opponents and myself? Mindset. I truly believed I could do something great.
By the time sectionals, districts, regionals, and state come everyone should be physically peaked. This is when all wrestlers should be in the best shape of the season. But what will separate a wrestler from the pack during this time? Focusing on personal areas of concentration is an important part of final preparation. Working on your “go-to” shot, areas of weakness, ride routines, escapes from bottom, turns on top, and much more. Fine tuning the machine is crucial for peak performance.
I was the guy that stayed after practice to do extra sprints, extra shots, and anything else I thought I needed to do.
This probably didn’t give me a huge physical edge on my opponents, but mentally I felt unstoppable. I knew I had paid the price to be a champion. It’s important to note that every opponent can be somewhat of a threat in the post season. Any mental lapse can change a wrestling match quickly. Be sure to take one match at a time and never overlook an opponent. Focus on the match in front of you – not the big one coming up after that.
During high school my nutritional methods were sub-par, at best. Thankfully my senior year I wasn’t required to cut much weight. I generally stayed within 4 to 8 lbs of my weight class leading into competitions. Making weight during the state tournament is different compared to most all of the other tournaments throughout the year. You are only required to make weight once a day and get an additional pound per day.
After weigh-ins I would refuel and not worry about what I weighed until after I was done wrestling for the day. At times I have worried about my weight during tournaments that lasted multiple days and that lead to poor performances. Refuel correctly, feel great and wrestle to the best of your ability, and take care of your weight after your last match of the day. I’d also like to note the importance of rest and recovery. After matches at the state tournament I would remove myself from the arena. I didn’t want to drain my emotions in any way. I would take naps throughout the day and went to bed early the night before the next day of competition.
Unlocking your full potential doesn’t just come from countless hours of weight training, individual drills, hard wrestling practices, and extra sprints. You must train your mind every single day. I have seen some great wrestlers in college and high school not perform during competitions due to mental lapses and obstacles. One of the best tools I’ve ever had in my wrestling career is visualization.
My senior year was my final year to become a state champion. The previous years, I had gotten 2nd, 3rd, and then did not qualify. My district bracket during my junior year featured the #1, 2, and 3 wrestlers in the state with only 2 spots to go to state. I was ranked #3 in the nation and didn’t make it state. It was heartbreaking. I had to refocus and make a final push to accomplish a lifelong dream of mine.
Having a weight class with 4 nationally ranked wrestlers, including myself, during my senior season meant the state title would not come easy.
The week before the tournament I saw myself in the arena, I could smell the popcorn, and I could hear the crowd.
I visualized my warm up, my first takedown, and my hand getting raised throughout every match. Throughout the actual tournament I would visualize the match sequence every time before I stepped on the mat. I handled my first 3 opponents and then it was time to fully prep my mind for my last chance to become an Iowa High School state champion. Although I felt pressure, it excited me. I was so confident in my abilities that I refused to take 2nd place again.
In the hours between the semi-finals and finals, I relaxed in my hotel room and watched movies. I visualized every part of the match coming up. I could hear the crowd roar after winning, I could see my hand getting raised, I pictured my celebration afterwards of pointing to my hometown fans and family in the stands, thanking God, and jumping into my coach’s arms. I had the match fully laid out in my head. The match didn’t go as I planned, but that didn’t deter me. I refused to lose. I trailed 2-0 with less than 30 seconds remaining. I got an escape to make the score 2-1. I shot in and got a stalemate with 10 seconds remaining. Only 10 seconds stood between living the rest of my life as a state champion or not. I fired off a final shot and was stuffed. I switched off to a Kelley and took my opponent down with 2 seconds remaining.
I was a state champion.
Champions aren’t just the most skilled wrestlers. Champions are the wrestlers that compete at a high level while dealing with all of the adversity that’s thrown at them. They rise to the occasion on the big stage. Becoming a champion doesn’t happen overnight. It comes from proper preparation, adequate rest, proper nutrition, mental exercises such as visualization, and a confidence that cannot be stopped. Good luck to all wrestlers as you pursue your dreams of becoming a champion!
