🎉 Congratulations!
You've been training hard and now it's time to compete. Your first tournament can feel overwhelming, but with the right preparation, you'll be ready. This guide covers everything from packing your bag to stepping on the mat.
Tournament Day Timeline
- • Pack your bag (use checklist below)
- • Lay out clothes for morning
- • Eat a normal dinner—don't overeat or undereat
- • Get to bed early (8+ hours sleep)
- • Set multiple alarms
- • Wake up 3-4 hours before weigh-ins
- • Use the bathroom
- • Weigh yourself at home
- • Light breakfast (if on weight)
- • Arrive 30+ minutes before weigh-ins
- • Find your weight class line
- • Have your singlet on or ready to change
- • Stay calm—stress burns energy
- • After weighing: eat, drink, get bracket assignment
- • Find your mat assignment
- • Know how many matches until yours
- • Start warming up 3-4 matches out
- • Check in at the table when called
Tournament Packing Checklist
👟 Essential Gear
- Wrestling shoes (broken in!)
- Singlet
- Headgear
- Mouthguard (if required)
- Knee pads (optional)
👕 Clothing
- Warm-up clothes (sweats)
- Extra t-shirt
- Slides or sandals
- Extra socks
- Hoodie or jacket
🍎 Food & Hydration
- Water bottle (large!)
- Sports drink
- Bananas
- Granola bars / energy bars
- Peanut butter sandwich
- Fruit snacks / gummies
🎒 Other Essentials
- Towel
- Deodorant
- Phone charger
- Entertainment (book, homework)
- Folding chair
- Cash (for entry, concessions)
Pre-Match Warm-Up
Start warming up when you're 3-4 matches away from wrestling. Here's a simple routine:
Light Cardio
Jog in place, jumping jacks, high knees. Get your heart rate up.
Dynamic Stretching
Leg swings, arm circles, hip circles, lunges. Keep moving—no static holds.
Wrestling Movements
Shadow wrestle: stance, level changes, shots, sprawls. Visualize your moves.
Mental Prep
Deep breaths. Visualize your first shot. Focus on what you're going to do, not what might go wrong.
⚠️ Important: Don't warm up too early and then cool down! Time it so you're finishing your warm-up right as you're called to the table.
Between Matches
Tournaments can last 4-8+ hours. Here's how to stay ready:
✅ Do
- • Sip water constantly (don't chug)
- • Eat small snacks every 1-2 hours
- • Stay warm (keep sweats on)
- • Light movement—walk around
- • Watch your bracket
- • Rest when you can
❌ Don't
- • Don't eat heavy meals
- • Don't drink soda or energy drinks
- • Don't sit in one spot for hours
- • Don't let muscles get cold
- • Don't dwell on losses
- • Don't wander off and miss your match!
When They Call Your Name
- 1.Check in at the table — Give your name, show you're ready
- 2.Headgear check — Referee will verify it's secure
- 3.Skin/nail check — Show you don't have skin issues, nails trimmed
- 4.Step to the center — Shake hands with your opponent
- 5. Wait for the whistle — Stay in your stance until the ref starts the match
🧠 Mental Focus
Don't think about the whole match. Just focus on one thing: your first move. Set up your shot, or defend theirs. One action at a time. The rest will happen naturally.
After the Match
If You Win 🎉
- • Shake hands with class
- • Thank the referee
- • Find your coach for feedback
- • Check the bracket for your next match
- • Rest, refuel, stay warm
- • Don't celebrate too long—stay focused
If You Lose
- • Shake hands with class
- • Head held high—you competed
- • Take a few minutes to process
- • Talk to coach when ready
- • Check if you have another match (consolation)
- • Learn from it, then let it go
💡 Remember
In double elimination, you get at least two matches. A first-round loss just means you go to the consolation bracket—you can still place! Stay ready.
Common First-Timer Mistakes
❌ Not drinking enough water
Gyms are hot. You're sweating. Dehydration sneaks up on you. Sip water all day, not just when thirsty.
❌ Warming up too early (or not at all)
Time your warm-up to finish right before your match. Warming up 30 minutes early and then sitting means you'll be cold when it matters.
❌ Not knowing when your next match is
Watch your bracket! Matches can run ahead or behind schedule. Stay aware of how many matches until yours.
❌ Eating too much or too little
Don't eat a huge meal and then wrestle. Don't starve yourself either. Small, frequent snacks keep energy steady.
❌ Getting too nervous
Nerves are normal—even elite wrestlers feel them. Channel that energy into your warm-up. Deep breaths. Focus on your training.
A Note for Parents
Your job is to be supportive, not to coach. Here's how to help:
- ✓Cheer positively from the stands
- ✓Make sure they have food and water
- ✓Help track bracket and match times
- ✓Stay calm if they lose
- ✗Don't coach from the stands
- ✗Don't yell at referees
- ✗Don't critique right after a loss
Read our full Parent's Guide to Wrestling for more.