Posted Tuesday, November 03, 2009 by Gary Randle

All information taken from the book "Winning State Wrestling" by Steve Knight

Practice Routine:

1. Make a list of things needed for practice everyday.
2. Be sure to un-pack and pack every night.
3. Air out kneepads, braces, & headgear
4. Wash kneepads, braces, etc.... every week to avoid diseases

Pre-match & Match Routines:

1. Make a list of things that are needed for matches
2. Pack it (Make a pile and check the stuff off your list then pack it.)
3. Might want to bring pillow and blanket or sleeping bag
4. Eat & Hydrate (Drink Water)
5. Visualize positive points in your previous matches and put yourself into a confident mindset for every match
6. Relax between matches
7. Don't give in to distractions. Talk to your loved ones and coaches right after your matches while your eating and hydrating then get relaxed. Stay focused on the task at hand!
8. Develope a plan and wrestle the plan!!! No what your gonna do and then execute!!!!

Diet:

* If you are a junk food eater then changing your diet for match days may cause you to feel different and your body to react differently. You should try to change the way you eat now so that your body is used to a diet high in fruits, proteins, and carbs. If you don't want to eat differently then you should pack things that you normally would eat so that your body doesn't make an unexpected change.

Good Foods on Match days:

• Peeled Apples, Oranges, & Bananas
• String Cheese
• Bagel with Cream Cheese
• Bagel with Peanut Butter
• Wraps with out meat
• Nut mixes
• Stay away from protiens on match day

Good Foods in preperation for matches:

• Protiens (Tuna, Chicken, & Beef)
• Carbohydrates (Noodles, Potatos, etc.....)
• Fats (Cheeses, butter, etc....)

WATER!!!!!!!!!!!!!!!
** If you have to drink sports drinks, you should drink on a 70:30 split. 70% Water and 30% sports drink. That means for every bottle of sports dring, you should drink 3-4 bottles of water. This will keep your body at peak performance. You should really commit to just water!!!

More information will be shared at practice!! Talk to Coach Eckert if you have any questions.