PRE-COMPETITION ROUTINE
Consistent Preparation Ritual
🥇 SK4 Pre-Match Timer
Interactive 20-minute guided routine • Use before every match!
● OBJECTIVE: Create a pre-match routine to quiet your mind before competition
Routines quiet your mind. A detailed and specific pre-match routine will keep you focused on yourself and the exact feelings and thoughts you want to have. While you go through your routine, you will not be thinking about coaches, family, the crowd, your opponent, what if scenarios, etc. Your mind is on your own actions in the present moment. The more you practice your pre-match routine, the more comfortable it will feel. Your thoughts and feelings will be very close to ideal each time you compete.
📝 EXERCISE: You will construct a very detailed & specific pre-match routine
A few keys to remember when making a pre-match routine:
- •Be as specific and detailed as possible. When will you get up? What music will you listen to? When and how will you stretch & warm up? When will take off your shirt & put on your head gear? How will you run out to wrestle?
- •Don't think repair, think design! If you could start from scratch with no memory of the past, what thoughts and feelings would you want to have before you compete?
- •Remember to move and act the way you want to feel.
- •Include Deep Breathing and some hard drilling with a partner shortly before you wrestle
- •Be sure to practice your pre-match routine at least 2 days a week, each week.
🎯 THE SK4 20-MINUTE ROUTINE
Each phase includes scientifically-proven audio to enhance performance
🧠 Mindset Shift (5 min)
Visualization • Activate Alter Ego • Mental Preparation
⚡ Physical Warm-Up (5 min)
Dynamic Stretches • Shadow Wrestling • Movement Prep
💪 Mental Priming (5 min)
Power Pose • Verbal Affirmations • Confidence Building
🫁 Controlled Breathing (2 min)
Box Breathing • 4-4-4-4 Pattern • Calm Your Nerves
🎯 Tactical Review (3 min)
Game Plan Review • Visualize Attacks • Final Mental Prep
✨ Use headphones for maximum audio benefit • Practice 2x per week
[ Space for written pre-match routine ]
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