Wrestling Mindset: Why wrestlers dominate in practice but struggle in matches — and how to fix it
Editor’s Note: This article appeared in WIN’s Volume 31 Issue 9, which was published on June 5, 2025. Looking for more mindset tips? Digital subscribers can access every WIN issue published dating back to October of 2011 in our digital archive. Click here to view WIN’s subscription options (Print/Digital/Combo). Click here to visit Wrestling Mindset’s website.
By Jeff Zannetti, Wrestling Mindset
“I don’t get it. He destroys everyone in the practice room, but come match time, it’s like a different wrestler shows up.”
If you’re a wrestling parent or coach, you’ve probably said or heard that exact sentence. Some wrestlers look unbeatable in practice — relentless, aggressive, confident — but when the lights come on, they freeze. They hesitate. They doubt themselves. They underperform.
This is one of the most common challenges we hear at Wrestling Mindset — and it’s 100% mental.
The best wrestlers know how to use their pre-match nerves to help them compete at their best. They stay poised, wrestle fearlessly and with confidence. But most wrestlers never learn how to manage their nerves. They look like a deer in headlights, become lethargic, and fail to wrestle to their potential. Even worse, they don’t enjoy the sport they love because of the stress they carry into competition.
So, what’s going on?
In sport psychology, the Inverted U Theory explains how performance improves with a certain level of pressure — but only to a point. Too much nervousness and pressure cause performance to decline sharply. That’s when athletes start to “choke.” The key is learning how to manage that pressure — and that’s where mindset training comes in.
5 Tips to Overcome Nerves and Compete with Confidence:
1. Focus on the Process, Not the Outcome
Thinking too much about winning, rankings, or who’s watching builds pressure. Instead, focus on what you can control — your effort, attitude and aggressiveness. Wrestle to score points and let the outcome take care of itself.
2. Build a Pre-Match Routine
Top wrestlers follow a consistent pre-match routine. It calms the mind and gets the body ready. We recommend:
- Dynamic stretching
- Deep breathing
- Something fun (music, jokes, or dancing)
- Drilling
- Positive self-talk
A consistent routine keeps the focus on preparation — not pressure.
3. Remember Your Values
Perspective is powerful. Remind yourself of what matters most — faith, family, health, academics. Utilize the four Wrestling Mindset principles:
- “I’m thankful for this opportunity.”
- “I wrestle aggressively and fearlessly.”
- “I don’t fear losing or mistakes.”
- “I never give up.”
These core beliefs build confidence and reduce anxiety.
4. Don’t Make Big Matches Bigger
Whether it’s the finals or the first round, treat every match the same. Don’t obsess over who you’re wrestling or what’s at stake. That only drains your energy. Relax beforehand with music, prayer or comedy. Keep the day light and focus on your match plan — not the hype.
5. Train Your Mind Daily
If wrestling is 90% mental, why spend almost all your time on physical training? Start visualizing success and adversity. Use daily affirmations. Set goals and push outside your comfort zone. Reflect on your strengths. And if you want real transformation, work one-on-one with a mindset coach.
