Win the Battle in Your Head: The Power of Self-Talk for Wrestlers

Wrestling isn’t just physical — it’s mental.

One of the biggest things that separates great wrestlers from the rest is how they talk to themselves.

This inner voice, called self-talk, can either build you up or break you down.

The good news?

You can train it, just like you train your double leg.

Why Self-Talk Matters

Studies in sports psychology show that self-talk directly affects performance.

Athletes who use positive self-talk are more confident, focused, and resilient under pressure.

Negative self-talk — like “I always mess this up” — increases stress and makes mistakes more likely.

In wrestling, this matters.

A single thought like “I can’t hang with this guy” can kill your drive before the whistle even blows.

Meanwhile, telling yourself “I can outwork him” can give you that extra push in the third period.

Two Types of Self-Talk

There are two main types of self-talk wrestlers can use:

• Instructional self-talk: Short technical reminders.
  Examples: “Heavy hands,” “Hips in,” “Stay low.”

• Motivational self-talk: Energy and confidence boosters.
  Examples: “I’m built for this,” “Keep attacking,” “I can break him.”

Use instructional phrases when you need precision and focus, and motivational phrases when you need intensity and grit — especially when you’re tired.

How to Use It

• Practice it in training, not just on match day.

• Keep it positive. Say what you will do, not what you won’t do. (“Stay in good position” > “Don’t get taken down.”)

• Talk to yourself like a coach. Try saying “You’ve got this” or even your name — it tricks your brain into staying calm and confident.

• Reset after mistakes. If a negative thought pops up, replace it fast: “That’s okay, next point.”

Final Word for Coaches

Make positive self-talk part of your team culture.

Ask your wrestlers what they tell themselves in tough moments.

Help them build a short list of personal go-to phrases they can use under pressure.

Because if they win the battle in their head…

they’re way more likely to win the battle on the mat.