When it comes to tournament day, the margin between victory and defeat can be razor-thin. It’s not just about how skilled you are on the mat; your preparation, mindset, and what you do in between matches can be just as crucial. Here are some key dos and don’ts to keep in mind.



  1. Have a Plan for Nutrition and Hydration: Your body is your engine. Fuel it with healthy foods and keep it running smoothly with plenty of water. A well-nourished and hydrated body performs better and recovers faster.
  2. Warm-Up Sufficiently: A good warm-up primes your muscles for performance and reduces the risk of injury. Get your heart rate up, and make sure every muscle group is ready for action.
  3. Establish a Pre-Match Routine: Routines can set the tone for your performance. They help you focus and calm your nerves. Find a pre-match routine that works for you and stick to it. Build a Prematch Routine with Wrestling Mindset.
  4. Bombard Yourself with Positive Thoughts: Your mindset can be your greatest ally or your worst enemy. Keep it positive. Self-encouragement and affirmations can bolster your confidence and focus.
  5. Show Good Swagger and Body Language: Your body language not only affects how opponents perceive you but also how you feel about yourself. Stand tall, walk confidently, and maintain a posture that says, “I’m ready.”
  6. Recover Well In Between Matches: Rest is as important as activity. Use your downtime to recharge physically and mentally. Stay loose, stay focused, and prepare for the next bout.




  1. Look Ahead or Behind: Stay in the moment. Focusing on past mistakes or potential future opponents distracts from the here and now.
  2. Stay on Your Feet All Day: Conserve your energy. When you’re not warming up or competing, sit and rest. Your legs will thank you when it’s time to perform.
  3. Watch Too Much Wrestling: It’s good to be aware of your competition, but overloading on watching matches can lead to overthinking.
  4. Overanalyze Your Matches: Reflect, but don’t obsess. Learn from each match, then let it go. Dwelling on what you could’ve done differently can wait until after the tournament.
  5. Spend Too Much Time Looking at Brackets: Knowing who you’re up against is important, but fixating on brackets can cause unnecessary stress. Focus on each match as it comes.
  6. Hang Around Negative People: Attitude is contagious. Surround yourself with positivity, both in your team and in your interactions.



By adhering to these dos and don’ts, you’re setting yourself up for the best possible performance on tournament day. Remember, it’s not just about the physical battle but also about the mental and emotional preparation.


Learn more about how Wrestling Mindset can you perform your best on tournament day 



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