As the fastest growing sport in the US, wrestling is attracting new females to the sport. The US is well on it’s way to sanctioning girls wrestling in every state in order to have all-girls teams. However, while sanctioning is a work in progress and states are growing their participation numbers, this means many girls across the US who want to wrestle must compete against the boys. This poses a challenge for the athlete, the parents, and the coaches. This article chronicles two female athletes who were the only girls on their high school team. Forrest Molinari grew up wrestling in California, and continued her career to make world teams for Team USA. Rose Martines started wrestling her Junior year in Oregon, and completed her Senior year as the only female on her high school team. Neither athlete had a female wrestler come before them as the example for how to be the only girl on the boys team, they were the trend setters. As we continue to encourage girls to try this amazing sport, we are going to need the experiences of others to forge a path each generation that comes to the mat after us.

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."

As athletes, we all have our fears—those little voices in our heads that say, “What if I mess up?” or “What if I lose?” Whether it’s freezing up on the mat, letting ourselves down, or worrying about disappointing our coaches, fear is something we wrestle with every day. And the truth is, it doesn’t just go away as you get better at the sport. In fact, those fears can get louder. But here’s the game-changer: you don’t have to get rid of them. You just have to learn how to live with them.

Rehydrating after weigh-ins is a critical step for an athlete to ensure their body is ready for competition. Wrestlers, whether they're beginners or seasoned competitors, need to pay special attention to how they manage their hydration after weight-ins as well as throughout the entire competition day.

Wrestling has a stigma about weight cutting, and often the wrestling community is perpetuating it ourselves. In my opinion, it is emphasized much too heavily and much too young. Through competing, coaching, and educating young wrestlers about the sport, I have observed that our young athletes are taught they might only be successful if they compete at a lower weight. The number of males and females I've spoken to who have decided not to continue their career onto a collegiate or international level, have mostly been due to burn out from weight cutting. When does it become impractical to maintain a weight class? Should our minds, bodies, technique, and love for the sport suffer? This post is meant to be a guide for young athletes to navigate the pressures they may be receiving to cut weight.

Choosing the right college wrestling program is a significant decision, particularly for female athletes. Beyond the typical considerations, such as academic fit and team culture, there are unique challenges and opportunities that female wrestlers and their families must navigate in today's evolving wrestling landscape.

As a beginner wrestler, how do you become effective in competition without obsessing over learning every technique? When we focus solely on the need to perfect technique, it can often prevent you from seeing the big picture. What is sport, but accepting the challenge from another competitor to compete to your best abilities? By simplifying the idea of sport, we can focus on being a fierce competitor, and focus on where to position yourself for the best advantage. I've seen many great wrestlers who learned how to be tough competitors without high level technique. In good time, the technique will come with work and repetition.

Wrestling has a problem: women aren't coming back to coach. And when they do, they face an uphill battle because they fail to internalize their own accomplishments. This is called Imposter Syndrome, a term coined in 1978 by a clinical psychologist. It has become a buzzword in recent years, and couldn't be more relevant to the sport of women's wrestling.

How often have you arrived at competition and realized you just started your period? Did you have all you needed, or did the stress of being with out the proper tools wear you down? Learning good habits which help support you during your period are a must for female athletes. Being prepared is key, but often we don't have a clue what we should be prepared for! Let's talk strategies and tools we can utilize so the day of competition is a little less painful.

Trying to stereotype a female wrestler’s body as only short and stocky will only give you a narrow view of our sport. Wrestling is one of the few sports where you use your body type as a way to get the advantage over your opponent. Tall wrestle short, skinny wrestle stocky. As long as they are the same weight, you must learn how to wrestle whatever your opponent looks like...

Hindsight is 20/20. Most of the time, we can't tell how well we have prepared for a competition until we have gone through the preparation and competition process. But with experience, you can get better at recognizing what works and what doesn't and become more self aware of when you are on or off the right track. Taking actual steps towards becoming more self aware is extremely important. If you don't already have a sport journal, GET ONE. Recording progress, workouts, results, thoughts, and feelings are so important in the steps of becoming more self aware. You'll find out how beneficial it is to have a written record of how and what you did to prepare.

We have a bit of a dilemma in the US: if you want to wrestle on your high school team in most states, you must wrestle the boys. Unfortunately, most parents and athletes are not comfortable with the idea of competing in a contact sport with boys. This means female athletes who would like the sport of wrestling are less inclined to join. As prideful as it may be to compete against the opposite gender and be successful, it doesn't always prove fruitful for the sport in the long run.

Seeing her for the first time, I was a bit taken back. She wore a hijab, long sleeves, and pants underneath her gi. The cultural differences between us were obvious — I was only wearing a t-shirt under my gi and my hair was left uncovered. Even though I had trained at this dojo a hundred times, this was the first time I had ever worked out with an athlete who covered themselves. I was soon put at ease when we shared laughs as we worked on our judo. She was a fierce competitor, and didn’t back down from me at all. I could tell she really loved practicing judo. I left the dojo that day thinking about issues bigger than myself. We may be different, but the love we feel in sport unifies us. I was impassioned at how sports can truly bring people together. I asked myself, “could it bring the world together?” For so long, we have viewed the Muslim culture as drastically different from our own world. But as opportunities for women in combat sports are on the rise, we can see a new beginning and a new feminism for Muslim women.

Walking away from a sport has positives and negatives. After placing 3rd at the 2016 US Olympic Team Trials, I went through an onslaught of emotions regarding my training and attitude towards my wrestling career. I was unsure if wrestling still had a place in my life, especially competing. I decided it was an opportune time to heal my injuries and start a family with my husband.

A month after becoming the 2016 Olympic Trials Runner-up, I was home and injured. I discovered I had a herniated disc in my low back and the symptoms were so intense, it hurt to sit or carry my laundry. It was scary not knowing anything about the recovery process, or if it was even possible. I was eager to return to training and thus worsened my situation. Fortunately, I was able to recover from this injury with the help of my family and medical staff, and was able to continue my competitive wrestling career. This is how I overcame the biggest injury of my career, and how you can hopefully avoid the the same fate.

What is your why? Can you even remember anymore? When you do something for so long, its almost inevitable for your 'why' to come into question. Your why is the reason behind your effort. It is what keeps you driven, if you don’t have a why you may be weak when things get hard.