Tips For New Girl Wrestlers

When I first joined wrestling my freshman year, there was much I didn't know much about the sport. Now, being more a more seasoned wrestler, here are some things I wish I knew when I started that I hope can help you!

1. Prioritize technique

I didn't understand when I first started wrestling why I couldn't just tackle my opponent, pick them up, and put them on their back. Now I get that with everyone's strength being around the same level, if your opponent has good technique, your attempt can get easily countered. When your coach is going over moves, whether shots, defense, or set-ups, make sure you understand what's going on. Wrestling builds on itself, and its important to know the basics to get better. Make sure to do each move and understand how to get into a good entry and finish the shot so you can apply that on the mat. Strength and weight cuts come later, not first.

2. Get stronger

In wrestling, strength is a non-negotiable. There are a lot of good wrestlers out there who neglect their time in the weight room, and that shows on the mat when they can't pick up their opponent. It's important to be consistent with weight lifting so you can build strength and prevent injury. Check out my article on the best lifts in the weight room that you can apply directly to wrestling!

https://www.singletsisters.com/post/best-weight-room-exercises-for-wrestling

3. Build stamina

During offseason before my junior year, I had lots of big moves and quick feet planned for the mat. However, when I actually got on the mat, my body couldn't keep up with my mind. You can have perfect form and be the strongest person out there, but if you can't get the pin first period and your opponent outlasts you, the match can go either way. It's important to push yourself during practice and do extra runs and conditioning outside of the practice room so you can move as quick as you think.

4. Fuel

Food intake is a very emphasized yet neglected aspect of wrestling. As a new wrestler, it is important to focus on eating whole foods and staying hydrated. You should aim to consume 3 meals (complex carbs, protein, healthy fats) and 2 snacks in between (carbs, protein) to ensure health and energy both on and off the mat. Check out my article here for some ideas and sample meals!

5. Don't cut too much weight

As a new wrestler, you are not to the point where you should cut any weight at all. I really wish I knew this when I began wrestling. The most a new wrestler should cut is 1.5 pounds; if the weight class is 115 and you are 116.5 and don't want to bump up all the way to 120, it is fine to cut that much. Otherwise, weight cutting damages both your body and your mind if done incorrectly. Weight cutting is used correctly at the high level when both opponents are about the same strength, speed, and technique level and one wants to gain a competitive advantage by being the bigger opponent. Otherwise, a new wrestler should focus on building a strong mind, body, and technique arsenal.

Check out my weight cutting article for tips, and remember to use your own judgment!

https://www.singletsisters.com/post/weight-cut-tips

6. Watch film

A really good way to improve quickly as a new wrestler is to watch film. Review your matches with a coach or just watch it yourself to make sure your stance is low and to learn from your mistakes. It is also great to watch film of wrestlers you look up to! This is something I do a lot; if there is a wrestler I really admire, I often watch her videos on FloWrestling or Youtube to see how she does a move to to mimic the way she moves.  It is important to note that girls and guys have different wrestling styles; so take what applies to you and remember that everyone is built differently and have different strengths!

7. Wrestling is different for everyone

The previous point segues onto this point of how wrestling is different for everyone! Everyone who wrestles has different body types and wrestling styles. Don't compare yourself to others! For example, you might be really good at front headlocks and tie-ups while another girl prefers getting legs and using her speed. My wrestling partner relies on her strength and is taller than me, and I often tried to mimic her style. I learned that this doesn't work for me, I prefer to use my speed and fakes.

8. Have fun!

The most important thing to remember as a new wrestler is that wrestling is a sport. It should not consume you or occupy your mind in a negative way and it is important to know that you should be having fun. Although wrestling is difficult and requires a lot of perseverance, wrestling is meant to be an of self-expression and it is important to know when to take a break or reach out for help if it gets too demanding and burdening. With that said, get out there, perform, and have fun!