Pre-Match Warm-up Rituals

     Warming up prior to stepping on the mat will determine how prepared and ready you are to fight. Some athletes are afraid that they will become tired if they warm up hard. Nothing could be further from the truth.

    Warming up activates your body's metabolism. Without getting too technical, if you do not warm up, your body only has approximately 6-8 SECONDS worth of stored energy. After that, your body shifts over to another energy source. This process requires energy which should be used for the task at hand; wrestling.

    You should hit the mat with an elevated heart and respiration rate, and a full sweat. This means that your body is producing energy, the blood is in the muscles, the lungs are working at full capacity, and your mind is geared up for combat.

    How many times have you stepped on the mat wondering how things were going to happen?  How many times have you had to try to rally back from losing early points because you were not mentally or physically ready to go?

    Warming up has another important function. By creating a warm up ritual, you can transform your natural anxiety into readiness for action. How do you do this? Try these steps to form your own personal warm up ritual:

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      Lay out a step by step plan. Planning and repetition are the key.

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       Imagine the process of competition: the weigh-in, getting dressed, entering the gym, the match order (who wrestles before you).

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       Think about what you want to do to get ready: stretch, skip rope, spar with a partner, stance and motion, run. Concentrate on these activities only, don't let outside commotion distract you.

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       While you are warming up, begin picturing your perfect match; your shot, the takedown, going right for the pin, getting off bottom, the breakdown, getting your hand raised.

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       Start repeating your beliefs: no one can hold me down, I am strong, I am mean, I fight, etc.

      By the time it is your time to wrestle, you should be really geared up: sweating, confident, focused, and MEAN. Never step on the mat without preparing both mentally and physically!

      Sometimes it is a good idea to write your ritual down. Record how you felt during your ritual (how nervous am I?, does sparring help?, can I picture my perfect match?) and how you felt the moment you were called to the mat. This way you can perfect your ritual and make it right for you.