Breathe and Reset
Composure
Legend
- player
- coach / parent
- movement path
How it works
Teach young wrestlers to use controlled breathing to calm themselves when placed in an unfamiliar or uncomfortable position.
What you need
- wrestling mat
Your focus
Young athletes often panic when put on their back or in a bad position, causing them to burn energy and make poor decisions. Learning to breathe slowly helps regulate the nervous system and keeps the wrestler thinking clearly. This foundational habit carries into every match situation.
Coach places the wrestler in a simple bottom position (referee's position).
Wrestler takes three slow, deep breaths while holding position.
Wrestler verbalizes one thing they feel or see (e.g., 'I feel pressure on my hip').
On coach's signal, wrestler attempts a basic stand-up or switch while staying controlled.
Helpful cues
- Breathe before you move
- Slow down your mind, speed up your body
- Know where you are before you go
Adjust the challenge
Make it easier
Strip it back
Do the breathing drill without a partner, just self-placement on the mat.
UpLVL it
Add the next challenge
Add light partner resistance while the wrestler must still complete three breaths before acting.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.