I'm Falling Behind in Wrestling

If the advice, "just go faster” hasn’t improved your wrestling, it’s time learn how custom video analysis will transform your game.

How do I deal with not being on the mat?

I seriously, seriously appreciate the honesty that athletes approach me with when they want advice on injuries. I can hear the genuine fear of falling behind in their voices. Having faced that same fear myself, I want to offer insight into the proactive steps athletes can take, even when it’s tempting to sit on the sidelines and wait for clearance to wrestle again.

I think the mental side of being injured doesn’t get discussed often enough. For an athlete, we have worked and trained ourselves to be out of our comfort zone. It is only natural that during an injury, we can’t turn that side of ourselves off so that our bodies can heal and we can focus on the slow methodical process of rehab. We want to GO. And go hard.

We worry that others are watching and paying attention to what we can and can’t do. We envision our opponents wrestling hard and drilling daily. A task that is not currently an option to us. How do we handle these thoughts in our head? How we can in turn, create something positive for ourselves so when it comes time to compete, we are ready?

Understand this is where you are, and re-direct your focus

First things first, you need to work to move past denial. If you keep getting on the mat with an injury and keep hurting yourself, it’s time to wake up and smell the roses. You are no longer doing yourself a service by wrestling through your injury.

Injuries are (relatively) out of our control. But the way we decide to let the situation effect us is within our control.  If you use a meditation practice or a another great way of escaping and re-focusing your attention (writing, art, music, socializing, etc), use it! I can tell you that the stress and energy you spend worried about what could happen in the future, or if someone is watching what you are doing (or not doing), is much more exhausting and distracting to you psyche. I promise you, everyone is way more focused on themselves.

Re-focusing your energy to an activity that is joyful is a-okay, and doesn’t change that you are still a tough wrestler. Whatever feelings come up are validated and justified. Notice those feelings, then move forward.

Use this opportunity

It can be a rare opportunity to take a break in the middle of a career or season to focus on other aspects that attribute to wrestling. It can first, be a physical break for your body, and second, a break for your mind. How many times has a coach said, “I wish I knew this when I was competing?” This could be your opportunity to grow mentally and gain perspective in ways you hadn’t imagined.

Video

Watching video of not only yourself, but of top wrestlers in your weight class, age category, or of senior and Olympic level wrestlers is extremely valuable. We don’t always get to spend dedicated time watching and taking notes. While watching video, you can let those visual images of other wrestlers sink in, then determine where you can apply it while you watching teammates practice.

Video study isn't just about finding new techniques—it’s about learning to focus on strategy, skill, and movement. While you're off the mat, you can still build these components of your game. In my course, The Replay Advantage, you’ll learn how to master video review and add a powerful new skill to your wrestling arsenal.

Set Goals and Stay Mentally Sharp

Here are some goal-setting prompts and mindset techniques you can use while you recover from an injury:

1. Identify Growth Opportunities
   "What are specific skills or areas of my game I can improve mentally or strategically while I'm off the mat?" "What are three realistic goals I can achieve each week during my recovery?”

2. Long-Term Visioning
   "Where do I want to be in six months, a year, or five years? What are my top three priorities for when I return to training?”

3. Create a Learning Plan
   "What videos, books, or resources can I use to gain new knowledge on strategy, techniques, and mindset?" “What strengths I can further develop while I’m injured” (video study, mental toughness, patience)?

4. Reflect on Past Performances
   "What are two specific performance areas I can analyze more deeply to improve my overall game?"

5. Develop Your Resilience
   "What challenges have I overcome in the past, and how can I use those experiences to strengthen my mindset now?"

Mindset Techniques:

1. Visualization and Mental Training Routine
   Spend 10-15 minutes daily visualizing yourself executing moves with precision, focusing on movement, timing, and atmosphere. Set a weekly routine for studying techniques, analyzing matches, or building mental toughness to stay engaged.

2. Gratitude Practice
   Reflect on what you’re grateful for in your athletic journey, including lessons learned from setbacks. Write down three things each day that reinforce a positive mindset.

3. Positive Recovery Mindset
   Reframe injury as an opportunity to build a stronger foundation. Practice mindfulness and breathing exercises to stay focused and reduce stress, managing any anxiety around recovery. Reinforce patience and trust in the healing process by reminding yourself, “My body is preparing me for my next challenge,” and embrace this time as part of your journey.

4. Develop a Resilience Journal
   Write down daily reflections on resilience and strength, noting small wins or mental breakthroughs that occur as you work toward your goals.

5. Create a Support System
   Reach out to teammates, coaches, or mentors regularly for encouragement, and take time to discuss your progress and any challenges.

Get creative

I strongly believe this is not the time to sit back and chill while your teammates practice. It is still important to maintain a workout routine, ESPECIALLY if you are in the rehab stage of an injury. But if you are limited to only using half of your body, then its time to get creative. Talk with your trainers or rehab specialist first. There are plenty of ways to make up wrestling-applicable workouts, some of it involves getting out of your comfort zone and trying something unusual. I once had someone give me the advice, “look at what all the other wrestlers are doing, and then do the opposite!”

This is only temporary

As long as you’re following your doctor or physical therapists directions, and doing the right things in the rehab department, this too shall pass. You will heal, you will get back to wrestling and/or the other sports you do, you will continue to improve. This is a challenge that some face, and others may not. But an injury will never predict your future or your future success. You are never falling behind while you are an active participant mentally and physically.

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