Why Wrestlers Dominate in Practice But Struggle in Matches—And How to Fix It

“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 prematch 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 causes 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.

At Wrestling Mindset, we work with thousands of wrestlers at all levels—from beginners to NCAA Champions to Olympic Gold Medalists. And regardless of age or experience, the pattern is clear: when athletes begin training their mind, not just their body, they start to perform more consistently, confidently, and joyfully.

5 Ways to Fix the Problem

1. Focus on the Process, Not the Outcome
Thinking too much about winning, losing, rankings, or who’s watching builds pressure. That’s when wrestlers freeze up. Instead, teach them to focus on what they can control: their effort, attitude, and aggressiveness. Wrestle to score points, not to avoid mistakes. Wrestle for the love of the sport—not the approval of others.

2. Build a Pre-Match Routine
Top wrestlers have consistent routines before every match. These routines help shift focus away from fear and back toward preparation. We recommend including:

• Dynamic stretching

• Deep breathing

• Something fun (music, dancing, jokes, etc.)

• Drilling

• Positive self-talk

When the mind is occupied with these actions, there's less space for pressure and doubt to creep in.

3. Root Yourself in Core Values
Perspective is powerful. When wrestlers connect to their deeper values—faith, family, health, academics—they release pressure. We teach our athletes to ground themselves in mindset principles:

• "I'm thankful for the opportunity to compete."

• "I wrestle aggressively and fearlessly."

• "I have no fear of losing or making mistakes."

• "I never ever give up."

These reminders help athletes compete free from fear and with a greater sense of purpose.

4. Stop Making Big Matches Bigger
Every match is important, but none are special. Wrestlers often build up certain matches, which creates more anxiety and drains energy. Teach them to treat every match the same. Stay relaxed. Watch a movie. Joke with teammates. Don’t obsess over brackets, rankings, or opponents. Just focus on wrestling.

5. Train the Mind Daily
If wrestling is 90% mental (or more), it deserves 90% of your training time. That doesn’t mean skipping practice—it means adding daily mindset reps:

• Visualization (see success and overcoming adversity)

• Affirmations (build internal belief)

• Goal setting with action steps

• Mental toughness (do one hard thing each day)

• Deep breathing exercises

• Confidence-building through self-reflection

And of course, the fastest way to level up your mental game is to work with a professional Mindset Coach.

Ready to Take the Next Step?

If your wrestler is struggling with nerves, inconsistency, or confidence—we can help. Wrestling Mindset offers 1-on-1 coaching, team training, and affordable group sessions that have helped thousands of athletes transform how they think, feel, and compete.

Learn more or book a free trial at www.wrestlingmindset.com and take the next step toward unlocking your full potential.

Let’s train the mind like we train the body.