WrestlingGear.Com Update, Getting Psyched Up for a Match, Nutrition, Running Tournaments and more
November 4, 2002
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In this edition we will talk about:
>> How to run a tournament?
>> New Section - Developing Mental Skills to Wrestle Your Perfect Match
>> Nutrition tips from the NCAA
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WRESTLINGGEAR.COM - NEW SHOES - GREY SYDNEY 2000'S AND SUPER SLAY'S
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Only the top dealers in the country are selling the new Grey Sydney 2000's/EQT
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We now have the much anticipated Grey Sydney 2000's and the Super Slay's (all
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Look for the new videos to be added to the site as well. Cael Sanderson videos,
Tom and Terry Brands, Peterson's and more to be added shortly...
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TIPS FOR RUNNING YOUR OWN TOURNAMENT
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17 Tips for running a tournament.
If you have anything to add, please send us a note…
1) The most important step is to secure your facility. Once your facility is
secure you can start to work on the next step. Make sure you understand the
politics of getting your facility and confirm that you actually have the
facility. Get everything in writing as soon as possible especially if it is your
first year. Most high schools say there is no charge to use the gym, but there
usually are charges for the custodians or school employees required to be there.
These can add up to $600 to $800 a day.
2) Get some help from your local high school team. We would pay the high school
team to run the scoring tables. They have the expertise to keep score
accurately and we had fewer complaints about scoring when the high school
wrestlers ran the tables.
3) Get the word out. For Illinois, that is getting the
tournament on the state web site. Many people visit our state web site to find
out information. If affiliated with USA Wrestling, you can get on their schedule
simply by sanctioning it early. We would typically get several wrestlers from
out of state at our tournament. This was because the wrestlers had family in the
area and could visit family on Saturday and wrestle on Sunday.
4)In Illinois, the state organization makes available its list of teams. We
always sent fliers to the entire state and found several teams that traveled a
long distance to our tournament. We would get several teams that we would not
think to invite to our tournament by sending the fliers to the entire state.
5) Offer an incentive to pre-register. Most teams will not take advantage of the
pre-registration. Offer $12 if you pre-register and $14 if you pay at the
tournament. Don’t compete based on price. Be in the middle of tournament prices.
Don’t set prices too low or too high.
6) Saying “no” your first year is critical. You do not want to over book your
tournament. If the first year you run a tournament, the parents and coaches get
out of their late, they will tell their friends the tournament was run horribly.
However, the opposite is true, run a good tournament and they will tell
everybody about it.
7)In order to figure out how many kids you can handle use 30 to 40 kids a mat.
When you get to the 50 to 60 kids per mat, you are talking about a long
tournament. Particularly your first year, try to stay around 30 to 35 kids a
mat.
8)Use square mats, you will save space and not waste it by making circles so you
can get quite a bit of wrestling space. Some coaches hate square mats, but they
won’t be complaining when you get them out a little quicker because you were
able to squeeze another mat or two out of your available mat space.
9)If you have different size mats, don’t simply cut all the mats in half. Use
some of the space on your larger mats to make your smaller mats bigger in size.
Also, use marking tape and make sure it is a color that is not on your mats.
Marking tape can be bought at McMaster Car.
10) Do not run a round robin tournament. They take longer since every bracket
will have all wrestlers wrestling. Using an 8-man bracket will reduce the number
of matches your final round. Also, for the eight year olds and under, use a
4-man bracket. They will get two matches and should be out early in the
afternoon. The kids and parents will appreciate getting out of your tournament
early.
11)If possible, split the 5 and 6 year olds into a separate division.
12)Awards should be the best you can afford. A shirt to the first place winner
really does not cost that much and you’ll have people talking about your
tournament. I always saw our tournaments t-shirts during the season. If
possible, award first to sixth place a medal.
13)Another key to running a good tournament is to make sure you do not have too
many or too few kids. Try to get good numbers from your coaches. Ask them how
many kids are on their roster and figure they will usually not have more than 50
to 60% participation. Some teams will have 80 to 90%. If a coach has 40 kids on
his roster, chances are they will not bring 35 kids like he would like. I’d look
to see what the teams were brining at other tournaments through out the year. At
a typical tournament, we would have 15 to 20 teams. If each team’s count is off
5 kids that is 75 to 100 kids. At $12 an entry fee, gate fee, and concession
stand revenues, each missing wrestler is close to $15 to $20 in profit. Much of
your profit is in the last 100 wrestlers.
14) My last couple tournaments, I asked the coach if I asked you to guarantee a
number how many kids would you have. That number was always significantly less
then the first number.
15) Take care of your referees. They will talk about your tournament to other
ref’s. Pay them well, but don’t pay them too well. If you run 10 mats (400
kids), get 12 refs for your tournament. An extra $10 or $20 a ref times 12 refs’
is $120 or $240 of profit. That extra money can be used to pay for uniforms.
16) Finally, the day of the tournament. Make sure you have enough scales at your
tournament. In Illinois, the 8 & Unders are the largest group. We bought two
scales from Walmart. These are fine for the little guys and will allow you to
have 2 scales for the 8 & Unders, and then one scale for each of the other
divisions.
17) We always asked the coaches into the bracketing room. This allows your
tournament to start on time. The coaches have a vested interest in helping start
the tournament. Plus if they have a complaint about the bracketing, you can
remind the coach you invited him or her to the bracketing room.
FINALS AT FARGO VIDEOS FOR SALE
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The Finals of Fargo Every year the largest tournament in the World features
America's best Cadet and Junior wrestlers from states across the nation. The
Cadet and Junior National Championships have been the proving ground for future
wrestling stars. Before they went on to the NCAA's, wrestled in the World
Championships, or the Olympics wrestling legends like Lincoln McIlravy, Sammie
Henson, Cael Sanderson, and Les Gutches were a part of this renowned tournament.
This year the National Coaches Education Program for USA Wrestling has released
the Finals of all four Championship tournaments of 2002. Over four thousand
wrestlers from over 40 states battled to determine All-American status and the
National Champions. No tournament in America has the quality or the quantity of
wrestlers and is as closely watched by collegiate coaches from across the
country. Tomorrow's wrestling legends may be on this important series of four
two-hour videos, featuring the complete matches of this year's championships.
These videos feature complete matches with replays of dramatic moves from three
different angles and include text titles of the competitors.
>>Learn the rules of Greco-Roman and Freestyle wrestling by viewing exciting
championship matches.
>>Expose young wrestlers to the dream of winning a Cadet and Junior National
Title.
>>See America's best young competitors before they wrestle for America's top
collegiate programs.
The video set includes over four dozen complete matches and costs only $60 (plus
$8 shipping and handling).
(Please Print Clearly. Only Visa or MasterCard can be accepted.)
Name:
Address:
City:
State:
Zip Code:
Home Phone:
Email:
Visa or MasterCard Number: (Must include additional three numbers from the back
of the card.)
Name on Card:
Expiration Date: _________
(Please include Credit Card Billing Address, if different from shipping
address.)
Make checks payable to USA Wrestling for $68.
Return to:
USA Wrestling C/O Fargo Finals
6155 Lehman Drive
Colorado Springs, CO 80918
Coaches, wrestlers, and fans, The National Coaches Education Program for USA
Wrestling has created a great four tape video series of the Finals of Fargo. (I
think this is the first time this has ever been done.)
We are very excited about this project and really believe that you'll want to
have this videotape set. If you are on the fence about ordering these videos.
First, I'll tell you the action and quality is great. Second, it is the hope
that if this tape sells----meets a need that isn't being met---then through the
NCEP we hope to release more and more matches from elite competitions.
I really encourage you to get this set. I'm sure you'll find that it was worth
it. Make an active commitment to the sport. Make sure you are a member of USA
Wrestling!
Ted Witulski NCEP Manager USA Wrestling Phone: (719) 265-3636 Fax: (719)
598-9440 USA Wrestling 6155 Lehman Dr. Colorado Springs, CO 80918
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TIPS FOR WRESTLING YOUR PERFECT MATCH
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Tips for Wrestling Your Perfect Match…
This book will be available online to purchase for $12.95. If you have to have
this book, simply mention you would like "Wrestle Your Perfect Match" included
with your order.
Each month we will excerpt passages from “Wrestle Your Perfect Match” by Beasey
Hendrix, a USA Wrestling Gold Level Coach.
Bio on Coach Hendrix:
Coach Hendrix has enjoyed success in several areas of the sport. A two-time
Olympic Team Trials Finalist in freestyle, his clubs and school teams have
produced over 20 Junior-aged All Americans in scholastic, freestyle, and Greco
Roman wrestling.
In 1995, he became USA Wrestling’s third “Gold Level Certified Coach.” A
nationally know clnician, Hendrix has an Educational Specialist Degree, and a
Masters in Psychology. You may see him working with national team members at the
Olympic Training Center (where he has presented over two dozen seminars).
Here are some excerpts from “Wrestle Your Perfect Match” you can order his book
on line at WrestlingGear.Com - http://www.wrestlinggear.com
Section I
1. What they say about mental skills.
2. Choosing your road
3. Goal Setting
4.
Self Talk
Matt Ghaffari, 1995 World Cup Champion and 1996 Olympic Silver Medalist, says in
the book, “I get ready for my match. I plan what I want to do, myself what to
think, and then walk on the mat and do it.”
Section I:
What they are saying about mental skills:
“I feel mental skills training is a must to get to the next level toward the
world medals. At the Olympic level, each wrestler is both physically and
technically ready through coaching and hard training. It the mental side that
will help him overcome any negative obstacles that might occur. Why do you see
year after year, the same world medallist perform? My answer is, they believe
they are the best in the world.” Rob Hermann, 1996 Olympic Coach.
There are other elite level coaches thoughts on mental skills
Choosing your road:
What road will you choose? Are you going to include mental skills in your
training regiment? Are you as a wrestler going to implement mental skills
training into your personal regiment? Only you can decide.
Actions speak louder then words. Imagine someone watching you working on your
mental skills. Does the person see you actually doing the mental skills
assignments? Or are you simply reading the information and not doing anything?
Setting Goals:
We have talked about setting long and short term goals. More goal setting talk
here. Coach Hendrix talks about setting long term goals and then divide them
into short term goals that you can see if you are making progress towards your
goals.
I think an interesting distinction that is mentioned in the book is to make them
performance based instead of outcome based. For example, set a goal to work out
a certain amount of times each week - instead of setting a goal to bench press
300 pounds.
Self Talk:
Here Coach Hendrix talks about Ehancement Dialogue, Cues, Problems Recovery
Dialogue, and Problem Solving Self-Talk. A quote from this section is, “ The key
to using this metod is to practice. Learn to think the thoughts that would first
enter your mind when you hit a negative situation. Then practice shifting to
your solution dialogue. Once you have completed this first assignment, you are
on the road to understanding how to plan and how to implement a winning approach
to wrestling!”
Other sections include:
Section II - Meet Your Match (To be covered next month)
Preparing for a match, Individual differences, Enhance performances by planning,
Introduction to perfect matches, Suggestions and strategies, Adverse situations,
More on your perfect match, Evaluating your plans
Section III - Pscychological Issues
Stress, Physical or mental, Focus, Activation, Centering, Flow, Morphing,
Affirmations
Section IV - Your Perfect Warm-Up
Rituals for preparation, A perfect warm up, Your perfect warm up
Section V - Seeing is believing
Relaxation, visualization and simulation, Visualization by Kendall, Sleep
Induction, Affirmations.
Section VI - Make it perfect
Support groups, Competition, How would you lose?, Perfect match thoughts from
the studs, Solutions to problems, Your perfect match finalized, Match tape and
relaxation script, Simulations, Post Test, Closing
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NUTRITION TIPS TO PEAK FOR TOURNAMENTS AND MEETS
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This information was taken from Taking it to the Mat: The Wrestlers Guide to
Optimal Performance
The booklet was prepared for the NCAA by the Center for Nutrition in Sport
I do not post links to the individual sources any more since someone reported
this newsletter to Spam Cop and got me in trouble with the Head of a Major
University Computer Department...you should be able to do a search on Google and
find this pdf pretty easily.
One of the sections in this booklett discuss pre-match meals.
Here is what they recommend for the day before a match:
Two hours before bed time and especially if you do not have time for breakfast -
drink 18 to 20 ounces of water or a sports drink and eat a performance snack
consisting of low glycemic carbohydrates and protein foods.
An example of what they recommend to eat is a few graham crackers with peanut
butter or 1/2 turkey sandwich or a package of instant breakfast mix with skim
milk.
In this section they discuss to make sure your body is properly fueled ready to
wrestle. After all, you know how far your car will go when it has no gas in it.
Why would you expect your body to perform with out proper fuel.
Match or Training Day Meals:
Four to five hours before: eat 600 to 1,000 calories of a high carbohydrate (120
- 200 grams), moderate protein (7 -14 grams) and moderate fat (less than 15
grams) foods.
One and half to two hours before - 250 to 350 calories. Eat high carbohydrate
(30-60 grams), low protein (less than 7 grams) and low fat (less than 5 grams).
Examples of these meals:
Breakfast (4 to 5 hours ahead) 100% fruit juice, pancakes/waffles, syrup, and
skim milk or 1 % Lunch (2 to 3 hours ahead) Nonfat fruit flavored yogurt, banana
and 100% fruit juice.
Breakfast (2 to 3 hours ahead) Orange Juice, Bagel with Jam or Cereal and skim
milk and a banana.
From weigh-in to match
Drink 8 to 12 oz of sports drink and between matches eat high glycemic index
carbo hydrates.
Examples of in between match foods include dry cereal, bagel, jelly beans,
graham crackers.
After the match:
The first 15 minutes after competition are the most critical time to replenish
your body. Stay away from candy bars and other sources of high sugar. It is
recommended to drink carb drinks. I always preferred the carb drinks available
at nutrition stores. I'd recommend trying the drinks and allowing your body to
get used to any significant or drastic change in diet. The key to your after
match diet is to rehydrate, replenish, and repair your body from the match.
Rehydrate your muscles with water. Replenish your body with carbohydrates found
in fruit juices or carb drinks (.2 to .7 grams of carbs per pound of body
weight). The key to repairing your muscles is to prevent injury by continuing to
drink water or fruit juice and continue to eat high carbohydrate foods for the
next two hours along with foods containing protein and fats.
My senior year in high school I implemented a lot of what is discussed here and
did notice an improvement in my performance. Never underestimate the importance
of nutrition. After all you spend a heck of a lot of time preparing for your
match in the wrestling room with drills and sprints and live wrestling, be sure
to spend some time preparing your food for the night before a match or
tournament and the day of the tournament.
Make sure you are properly fueling your body for practice as well. How many
wrestlers eat a snack or drink some carb drinks before practice. You will lose a
lot of water during practice and expend a lot of energy.
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Good luck - remember to set your goals and work hard to achieve them...
-Jeff Pape
Owner/President - WrestlingGear.Com, LTD
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