Teaching Youth Wrestlers About Focus Before and During Matches
Focus is the ability to direct one’s attention to what matters while at the same time blocking out distractions. The ability to focus is one of the characteristics that separates average, good, and great athletes from one another.
In the sport of wrestling, it’s not uncommon to see a very talented wrestler who consistently loses close matches at the very end. What’s more, these failures in clutch moments are often punctuated by the wrestler losing a late lead in the match.
More often than not, these outcomes are the result of a loss of focus. Or, to put it differently, the wrestler did not gas out due to conditioning they gassed out of focus. This happens because focus has limitations very similar to the limitations in physical conditioning. So just like physical conditioning, you can increase your capacity by working on it, but everyone still has their limits.
How to Introduce the Concept of Focus to Youth Wrestlers
The best way to introduce the concept of focus to youth wrestlers is to start with what is known as the “zones of focus” as the foundation.
There are three zones of focus:
- Zone 1: Highest level of focus, smallest capacity but most intense
- Zone 2: Medium level of focus
- Zone 3: Lowest level of focus, but focus still does exist. Can be in this zone the longest amount of time.
When explaining this to a youth wrestler, it’s best to put these concepts in the context of a match.
Two Matches or More Before the Start of The Bout
If a wrestler was in zone 1 or 2 well before the start of their match, it’s a good chance they will run out of focus before the match is over. Therefore, when warming up for a match a wrestler should be in zone 3.
The wrestler should be doing a standard pre-match routine consisting of active stretching, light calisthenics and shadow wrestling. For the most part, breaking a sweat and loosening up muscles is the goal of the focus. In addition, low level mental intensity and a relaxed demeanor is ideal.
On Deck for the Match
When the wrestler is up the next match, they should move into zone 2. At this point they should already have a slight sweat and loose muscles.
Subsequently, focusing on executing their game plan for the match is the best use of these final moments. This includes doing metal reps of the moves they are going to execute, and thinking about their goals for the match other than winning (i.e. getting the first takedown, scoring at the end of each period, winning the whistle on top and bottom, etc.)
During the Match
Obviously this is when the wrestler wants to accelerate their mental focus into zone 1. Their focus must rise to a level of intensity in which their muscle memory and subconscious instincts take over.
In most wrestling matches there is no time to come out of zone 1. The only exception is during a break in action for injury or blood time or in between periods in freestyle matches. These are good opportunities to briefly fall back into zone 2 to refresh the mind.
Other than those moments, the wrestler’s training must have them prepared to stay in zone 1 for the entirety of a match. Focusing on the clock, the score, and the referee are all mistakes that derail zone 1 focus. Therefore, simulating zone 1 focus in the face of distractions at practice is an ideal way to condition the mind to sustain this level.