An Athlete’s Guide to Warming-Up and Cooling-Down
Check out the accompanying video to see National Team, World Team, and Olympic Team members demonstrating their warm-up and cool-down routines: Watch the Video
Warming up for competition is a non-negotiable part of any athlete’s routine, yet maintaining energy levels throughout a long competition day is often overlooked. Managing energy across multiple rounds ensures you're mentally and physically prepared to perform at your peak in every match. From the initial morning warm-up, through re-warming between matches, to cooling down afterward, each phase is essential for recovery and staying "in the zone."
1. The Morning Warm-Up: Starting the Day Right
The first warm-up of the day sets the tone for competition. Research suggests that a proper dynamic warm-up boosts blood flow, increases oxygen delivery to muscles, and prepares the nervous system for quick reactions, all essential for peak performance . Whether you're rolling out of bed for a morning competition or taking the mat later in the day, a structured warm-up should focus on increasing core temperature and mobilizing key muscle groups.
Key elements of your morning warm-up might include:
Light cardio (e.g., jogging or skipping) to increase heart rate and body temperature.
Dynamic stretches and mobility exercises, focusing on areas such as hips, shoulders, and lower back.
Foam rolling to release tight muscle areas and improve blood flow.
Sport-specific movements like shadow wrestling, penetration steps, and stance motion drills to get into the wrestling mindset.
For more details on an ideal morning warm-up routine, see the full demonstration in the video linked above.
2. Re-Warming: Stay Sharp Between Matches
Matches are spaced from 30 minutes up to hours apart, especially in tournament settings, making it essential to "re-warm" before each bout. Re-warming serves two key purposes: preventing your body from cooling down too much and keeping your mind sharp. Studies have shown that an elevated heart rate prior to competition can enhance reaction times and improve performance. However, unlike your morning warm-up, re-warming between matches should be short, efficient, and tailored to your energy levels as the day progresses.
Guidelines for effective re-warming your body:
Quick, dynamic movements such as high knees, fast-paced shadow wrestling, or skipping rope.
Short bursts of speed (e.g., sprints or rapid stance changes) to raise your heart rate and activate fast-twitch muscle fibers.
Walking or pacing between dynamic movements to prevent over-exertion. The goal is to feel ready—not exhausted—before you step on the mat again.
Mental resets like deep inhales and exhales and using anchors to remain focused. See this article on mindfulness for more helpful tips.
As the competition day goes on and fatigue sets in, adjust your re-warm-up by focusing more on short explosive movements. You can see how elite athletes maintain their energy and focus between matches in the video linked above.
3. Cooling Down: Recovery for the Long Haul
Post-match cool-downs are often neglected but are just as crucial as warming up. Cooling down helps bring your heart rate back to normal, flushes out lactic acid, and reduces muscle soreness, allowing for better recovery throughout the day . It’s also a vital time to mentally process the match, let go of distractions, and prepare for what’s next. Cooling down can prevent stiffness and help you stay fresh for the next round.
An effective cool-down should include:
Light jogging or walking to gradually decrease your heart rate.
Gentle static stretching, focusing on muscle groups that feel tight or fatigued, such as the hamstrings, quads, and shoulders.
Deep breathing or visualization, using this time to reset mentally for the next match or reflect on your performance.
A good rule of thumb is to take 5-10 minutes to cool down after each match, focusing on both physical and mental recovery. Remember, this is your chance to clear your mind and regain focus for the next round.
4. Competition Day Rhythm: Structuring Your Warm-Ups and Cool-Downs
Here’s a practical breakdown for your competition day:
Morning Warm-Up: Follow your coach or personal warm-up plan, including dynamic movements, foam rolling, and sport-specific drills.
Between Matches: Take time to rehydrate and eat nutrient-dense snacks (for ideas, see my nutrition guide here), then perform a quick re-warm before each match.
After Matches: Move straight into your cool-down routine. Once complete, rehydrate, snack, and mentally prepare for the next match.
Final Cool-Down of the Day: After your last match, perform a more extensive cool-down to aid muscle recovery and prevent soreness.
By building a consistent routine, you train your body and mind to recognize the rhythms of competition, making each match less stressful and more predictable. This consistency helps eliminate distractions and allows you to focus on what really matters: performing at your best.
Why This Matters
Wrestling is as much mental as it is physical. By controlling your energy through structured warm-ups, re-warming, and cooling down, you give yourself the best chance to perform at your peak. Consistency in these practices helps you stay in the right mindset and ensures your body is ready to execute high-level techniques on demand. To see these principles in action, watch how the athletes in the video manage their warm-ups, re-warm-ups, and cool-downs throughout a competition.
