Behind every prepared athlete is a dedicated coach. Coaches are not merely tacticians but key players in preparing athletes for success through pre- and post-competition routines. This extends far beyond teaching technique and tactics; it involves understanding and nurturing each athlete’s unique needs. Below I explore this role coaches play, focusing on the pre- and post-competition routines of two high school wrestlers: Hank and Pete. Their examples are meant to illustrate adaptable strategies for coaches across all sports.

Background on Hank and Pete

Hank: A freshman who has made varsity and a multi-sport athlete, juggling wrestling with football and baseball. His diverse athletic background gives him a broad physical foundation. However, his relative inexperience in wrestling requires careful attention to building confidence and technique.

Pete: As a senior, Pete is a dedicated wrestler with a decorated career, including placements at prestigious national tournaments. Committed to continuing his wrestling journey at a Big 10 school, Pete’s training is focused, intense, and refined. Wrestling is not just a sport for him; it’s a significant part of his identity and future.

The Coach’s Role in Pre-Competition Routines

A coach’s approach to pre-competition routines must consider each wrestler’s experience, focus, and emotional needs. While both athletes aim for success on the mat, their backgrounds necessitate different strategies.

1. Understanding the Athletes

The coach conducts individual sessions with Hank and Pete, focusing on understanding their mental approach to competition. For Hank, as a freshman who’s just earned his spot by beating a teammate during wrestle-offs, this is his only live benchmark. They discuss specific moments from practice and the wrestle-off, particularly looking at his adaptability and areas where he showed promise or hesitancy. The coach designs routines to leverage Hank’s athletic background from other sports, incorporating drills that enhance his wrestling-specific skills, build his confidence, and improve his focus. The aim is to make him comfortable and competent in various match scenarios, ensuring his transition to varsity competition is as smooth as possible.

For Pete, with his extensive and successful wrestling history, the coach takes a different approach. They analyze his performances in national tournaments, scrutinizing technical execution and mental tenacity. The coach incorporates advanced drills and mental strategies into Pete’s routines, focusing on sharpening his technique and enhancing his competitive mindset. These routines are designed to challenge Pete, ensuring he remains at the top of his game and continues to develop as he prepares for his collegiate wrestling career.

2. Tailoring Pre-Competition Routines

Building on the understanding of each wrestler’s specific needs, the coach strategically groups Hank and Pete with teammates who have similar requirements. This is done to optimize practice time to cater to individual and team needs effectively.

For Hank, the coach pairs him with other freshmen or multi-sport athletes who are also transitioning into wrestling. This group works on fundamentals, allowing Hank to learn alongside peers who are at a similar stage in their journey. The coach dedicates a portion of each practice to these fundamental groups, rotating between different core skills each session. This not only reinforces key techniques for Hank but also fosters a team-learning environment where wrestlers with similar needs motivate and learn from each other.

In contrast, Pete is grouped with the more experienced wrestlers. This group focuses on advanced tactics and strategies, with the coach allocating time at the end of practice for high-level sessions. This setup allows Pete and his peers to engage in intensive, focused training without the distraction of less experienced wrestlers. It also provides an opportunity for these seasoned athletes to mentor and inspire each other, creating a culture of excellence and dedication within the team.

By breaking up practice and grouping athletes, the coach ensures that all team members receive the appropriate attention and training. The coach does make time for cross-training between groups. However, focusing on grouping athletes allows the coach to efficiently manage practice, providing tailored guidance while ensuring the team as a whole progresses cohesively. It’s a dynamic approach that maximizes individual development within the team structure. This prepares each wrestler for their personal goals and the team’s collective success.

3. Implementing and Adjusting the Routines

As the tailored routines are put into practice, the coach maintains a close watch over Hank, Pete, and their respective groups. This vigilant observation allows the coach to provide immediate feedback and make incremental adjustments. The coach pays particular attention to how each wrestler responds to the drills and advice, noting any changes in performance or attitude that might signal a need for routine modification.

For Hank, the coach looks for signs of increasing confidence and understanding of wrestling fundamentals during practice. If Hank appears hesitant or unsure, the coach intervenes with additional demonstrations or breaks down the moves into more manageable steps. The goal is to ensure Hank feels progressively more competent and prepared, turning his natural athleticism into wrestling success. As Hank progresses, the coach might introduce more complex techniques or vary the scenarios to keep pushing his boundaries.

Pete requires a different type of oversight. The coach monitors his execution of advanced techniques and his adaptation to high-intensity drills. Feedback for Pete is often more about fine-tuning and refining skills, maintaining his mental edge, and ensuring he remains focused and driven. If Pete seems to plateau or lose focus, the coach might challenge him with new strategies or competitive scenarios, keeping his training intense and purposeful.

Match Day

On match days, the coach has specific pre-match routines for both wrestlers, ensuring they are mentally and physically primed. For Hank, the pre-match routine includes a review of key techniques and a motivational talk to boost his confidence. For Pete, it involves strategic discussions about his opponent and mental exercises to sharpen his focus. These routines are designed to address the immediate needs before a match, setting the tone for optimal performance.

Unquestionably, this coach is making a major commitment to each wrestler’s continuous improvement. Therefore, the coach’s role in implementing and adjusting these routines is ongoing and dynamic.

The Coach’s Role in Post-Competition Routines

After the competition, the coach helps both athletes through a structured recovery and reflection process, tailored to their physical and emotional states and the demands of their respective wrestling careers.

1. Individualized Cool-Down and Assessment

• For Hank: The coach guides him through a series of wrestling-specific stretches targeting key muscle groups used in his matches, like his neck, shoulders, and legs. This not only aids in physical recovery but also helps Hank understand the importance of maintaining his body for the sport. As they stretch, the coach prompts Hank to reflect on specific moments in the match, offering insights on how to handle similar situations in the future, thus building his tactical knowledge and resilience.
  
• For Pete: Given his experience and higher competitive level, Pete’s cool-down is more rigorous and focused. It includes a mix of static and dynamic stretches aimed at wrestling agility and muscle recovery. The coach also incorporates a brief mat session where they walk through key positions or moves from Pete’s recent match, providing immediate, constructive feedback. This not only helps Pete cool down physically but keeps him mentally engaged with the sport, aligning his immediate recovery with long-term goals and techniques.

2. Debrief and Emotional Support

The coach provides a tailored debriefing and emotional support to each athlete, acknowledging their unique journeys. For Hank, this involves bolstering confidence with positive reinforcement and identifying areas for growth in a supportive manner. The feedback focuses on gradual improvement, celebrating small victories to build his resilience and enthusiasm for wrestling. For Pete, the coach offers more nuanced feedback, recognizing his advanced skill level and competitive experience. Discussions might revolve around strategy refinement and mental toughness, preparing him for the rigors of collegiate wrestling. In both cases, the coach ensures that the emotional and technical guidance helps the athletes reflect constructively on their performances and set realistic, motivating goals for the future.

3. Planning Recovery and Next Steps

After each competition, the coach sits down with both Hank and Pete to plan their recovery and prepare for the next steps in their training. This detailed planning is crucial for their physical health, skill development, and mental readiness for future challenges.

Next Training Sessions:

The coach schedules light private training sessions for Hank, focusing on technique and building endurance while allowing for recovery. For Pete, the private session is more intensive, focusing on refining his already advanced skills and addressing any weaknesses observed during the competition. The coach ensures that both wrestlers have a clear understanding of the objectives and structure of their upcoming sessions.

Nutritional Needs:

Understanding the importance of nutrition in recovery and performance, the coach provides both wrestlers with tailored dietary plans. For Hank, the focus is on a balanced diet that supports growth and recovery, considering his multiple sports involvement. For Pete, the diet is more specialized, with emphasis on optimizing performance and maintaining weight for wrestling. The coach might also recommend specific supplements or hydration strategies to aid in their recovery and performance.

Medical Attention:

The coach assesses any injuries or strains the wrestlers might have sustained during the competition. If necessary, they arrange for medical consultations or treatments. For Hank, this might include general check-ups or an ice bath for any minor injuries due to his inexperience and varied athletic activities. For Pete, attention might be given to any recurring issues or specific concerns related to his intensive wrestling focus. The coach ensures that both wrestlers understand the importance of addressing even minor injuries promptly to prevent them from becoming major setbacks.

Mental Recovery and Preparation:

Recognizing the mental toll of competition, the coach discusses strategies for mental recovery and preparation for the next event. This might include rest, relaxation techniques, and mental conditioning exercises. The coach encourages Hank to reflect on his performance positively, learning from the experience to build confidence. For Pete, the conversation might center on maintaining focus, managing expectations, and preparing mentally for the higher stakes of his upcoming competitions.

By focusing on these detailed aspects of recovery and planning, the coach helps Hank and Pete reset physically and mentally, ensuring they’re both in the best possible condition to continue their development and face future competitions with resilience and improved skills.

Implementing and Adapting Routines

The coach plays a pivotal role in consistently implementing and adapting routines to meet the evolving needs of each athlete, fostering an environment of trust and open communication. This approach allows for ongoing adjustments and improvements, ensuring that each routine is as effective and beneficial as possible.

As they fine-tune these routines, coaches become instrumental in both the athletic and personal development of their athletes. They dig into understanding and addressing the unique needs of each individual, like Hank and Pete, crafting tailored pre- and post-competition routines that maximize performance and encourage growth. The continuous cycle of observing, customizing, and improving these routines underscores the dynamic and vital role coaches play in guiding their athletes toward success.

When Head Coaches Don’t Have the Time to Manage this Rigor

Realistically, a head coach won’t have the bandwidth to manage the demanding task of overseeing detailed routines for every athlete. Acknowledging this limitation is crucial in maintaining the quality and effectiveness of athletic programs.

Head coaches often need one or more dedicated assistant coaches to manage this aspect of their team. This approach allows for the delegation of tasks, ensuring that each athlete receives the attention and tailored guidance they need. It’s a strategy employed by many college teams who bring on mental skills trainers or specialized assistant coaches focused solely on developing these routines.

Investing in a dedicated assistant coach or a mental skills trainer can be a game changer. It’s a move that head coaches should consider if they have the budget or an open staff position. The added staff allows head coaches to maintain a broad view of the team’s progress while ensuring that each athlete’s development is in capable hands. This structure ensures a high standard of training, contributing to the wellbeing and growth of athletes and the success of the team.