We’ve all been there – team practice starts, you’re going through the motions, but by the end, it doesn’t always feel like you’ve made significant progress. Getting the most out of every drilling session isn’t just about putting in time on the mat; it’s about being focused, intentional, and efficient in how you approach each drill.

Whether you’re a coach looking to maximize your athletes’ time or a wrestler aiming to get better with each practice, these tips will help you sharpen your focus and elevate the quality of your drilling sessions.

Set Clear Goals for Each Session

Before you step onto the mat, have a specific goal in mind. It could be something small like improving your stance or something bigger like mastering a new takedown. When you enter practice with a purpose, you’re less likely to drift through drills without focus.

Why This Works: Setting goals helps to break down the big picture into manageable chunks. It keeps you on track and ensures you’re improving in specific areas, rather than just going through the motions.

Actionable Task: Spend a few minutes before practice reflecting on what you want to achieve that day. Write it down or talk it over with your coach. Focus your energy on mastering that one skill.

Quality Over Quantity

It’s easy to get caught up in trying to hit the numbers: 20 reps of this, 30 reps of that. But if you’re doing reps without truly focusing on technique, you’re not making the most of your time. Slow down and ensure each repetition is done with the proper form.

Why This Works: Quality reps help engrain the correct technique, which will make it easier to execute during live wrestling. Focusing on form is what makes you better, not just the sheer number of repetitions.

Actionable Task: Try cutting down the number of reps per drill but increase the quality of each one. For example, do 10 perfect reps instead of 20 sloppy ones. Make each rep count by focusing on details.

Incorporate Active Rest

Drills can be intense, and the fatigue factor is real. Instead of stopping completely during breaks, incorporate “active rest.” This means moving around, staying engaged with the practice, and focusing on recovery techniques like breathing or stretching.

Why This Works: Active rest keeps your muscles engaged and helps maintain a high level of focus. It also helps reduce the risk of injury by promoting flexibility and recovery in between intense drilling.

Actionable Task: During breaks between drills, don’t just stand still. Walk around, stretch, or do deep breathing exercises to stay loose and ready for the next round.

Focus on the Details

In wrestling, it’s the little things that often make the biggest difference. Whether it’s hand placement during a shot or the angle of your head when you’re defending, focusing on the fine details will give you an edge over your opponents.

Why This Works: The best wrestlers don’t just rely on brute strength; they rely on technique. Perfecting the smaller aspects of your movements ensures you can execute at the highest level, even in high-pressure situations.

Actionable Task: Choose one small detail to focus on during each drilling session. For example, pay attention to your foot placement or your grip strength while executing a technique. Once you’ve improved one area, move on to another.

Partner Up with Someone Who Challenges You

Drills can become predictable, especially when you’ve been practicing with the same partners for a while. If you want to improve, find someone who challenges you to elevate your performance. This could be a more experienced wrestler or someone who pushes you physically and mentally.

Why This Works: A challenging partner forces you to adapt, think on your feet, and work harder than you would with someone less skilled. This will force you to raise your game.

Actionable Task: Ask a teammate who’s slightly ahead of you to pair up for a session or two. Let them push you, and don’t shy away from a difficult practice – it will make you better in the long run.

Use Visualization Techniques

Visualization isn’t just for athletes in other sports; it’s incredibly useful for wrestlers too. Before starting your drill, take a few moments to close your eyes and visualize yourself executing the move perfectly. Imagine yourself hitting that takedown or escaping a bad position. This mental rehearsal helps your body react more effectively when the time comes.

Why This Works: Your brain processes mental images similarly to physical ones. By visualizing successful techniques, you’re reinforcing the neural pathways that will help you perform those moves during real matches.

Actionable Task: Before your next drill, take 30 seconds to mentally walk through the technique you’ll be working on. Visualize each step, focusing on your movement, timing, and execution.

Stay Engaged Throughout the Session

It’s easy to lose focus, especially during longer practices. One of the best ways to get more out of each drilling session is to stay mentally engaged for the entire practice, even during warm-ups or when you’re not the one actively drilling.

Why This Works: The more engaged you are, the more you’ll absorb from the practice. You’ll learn by watching your teammates and by staying mentally focused, even when it’s not your turn to drill.

Actionable Task: Stay active by observing the details of what others are doing. Offer feedback to teammates or ask for help when needed. Ask questions during drills to keep your mind engaged.

Track Your Progress

One of the best ways to stay motivated and see improvements is by tracking your progress. Keep a log of what techniques you worked on, how you felt, and what you want to focus on in the next session.

Why This Works: Tracking helps you see the incremental gains you’re making. It also helps you identify patterns, such as areas where you may need to dedicate more time or attention.

Actionable Task: After each practice, write down a few notes on what you learned or areas you need to improve. Review your notes before your next session to stay on track.

Final Thoughts

To get the most out of each drilling session, you need to be intentional about your approach. Set goals, focus on quality, and make sure you’re fully engaged, whether you’re drilling on your own or working with a partner. By following these tips, you’ll get more out of each practice, improve faster, and be better prepared for competition. Remember, practice doesn’t just make perfect—it makes progress. Take these actionable steps into your next practice and start seeing the difference.