How to Develop Mental Toughness in Wrestling

This guide will help you improve your mindset, handle pressure, build confidence and overcome mental blocks. 

1. Be Stubborn About the Right Things

• Stay committed to your faith, morals, and mindset.
• Ignore distractions and focus only on what matters.

2. Control What You Can – Forget What You Can’t

Focus on what is within your control and let go of the rest. The key areas to control are:

• Effort: Always give 100%. Never hold back.
• Attitude: Stay positive and optimistic, even in tough situations.
• Aggressiveness: Be relentless. Attack like a warrior with nothing to lose.

3. Be Decisive

• A decisive wrestler is a faster wrestler.
• DECIDE and GO! When you see an opportunity, take it without hesitation.

4. Master the Three Key Positions in a Match

Neutral Position

• Focus on your 2-3 best takedowns.
• Get to your preferred tie-up and take your shot.

Bottom Position

• Develop your 2-3 best escapes or reversals.
• First move is key – always keep moving.

Top Position

• Work on your 2-3 best breakdowns and turns.
• Focus on your first move, then work for a turn.

5. Use a Reset Button

• If you get distracted by things outside your control, have a physical action to reset and refocus.
• Examples: Slap your leg, take a deep breath, or refocus with a keyword like "attack!"

6. Pre-Match Routine: Lock In

• Keep things light and fun – do two things that make you smile before a match.
• Double Deck: Take 20 slow, deep breaths.
• On Deck: Stay warm and engaged by drilling or hand-fighting for two minutes.

7. Adopt the F.I.T. Attitude

Your mindset should be F.I.T. – Fun, Indifference, and Trust.

Fun

• Enjoy the sport and have extreme gratitude for the opportunity to wrestle.
• Focus on what you love about competing.

Indifference

• No match is special – treat every match the same.
• Be willing to wrestle anyone, anytime, anywhere.
• Ignore records, rankings, and social media hype.

Trust

• Leave the outcome in God’s hands.
• Focus on controlling only what is within your power.

By following this guide, you’ll develop a championship mindset that will help you perform at your best. 

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