 (This page was updated on 7/31/24. We've gone to great lengths to make sure it no longer sucks quite as badly as before) In Jungian psychology, the "shadow" refers to parts of our personality that we don't recognize or want to acknowledge. It's like the hidden or unknown side of ourselves. Often, we ignore or reject the less desirable aspects of who we are, making the shadow primarily harmful. However, it can also hide positive qualities. Shadow wrestling is a powerful tool that empowers us to fully prepare mentally before we step into the ring. It's about understanding that a significant part of our wrestling journey involves our subconscious. By visualizing potential matches, we can take control of how we might react in real situations—whether it's a winning move or a challenging setback. One common scenario I often encounter with high school wrestlers is the lack of a clear plan before a match. When I ask them, 'What's your plan?' the response is often 'I don't know' or 'We'll see what my opponent does.' This approach wouldn't be acceptable in other areas of life. Just as you wouldn't leave your future career or life partner to chance, it's crucial to have a well-thought-out plan in wrestling. These same wrestlers, however, meticulously plan their weight class and gear during the off-season. During the last days of quarantine, I aimed to create a wrestling program that would comply with the stay-at-home orders and remain useful for future seasons. I aimed to find a valuable wrestling workout that didn't require physical contact. This approach was not only possible but also crucial.  Traditional Kushti Drills Philosophy The main parts of our training are Kushti Hindu wrestling, traditional shadow wrestling, and visualization techniques. The terms "pehlwani" and "kushti" come from Persian words meaning "heroic wrestling." These methods, unchanged for over 150 years, have been passed down through generations, embodying a rich tradition of wrestling in the Indian subcontinent. Young wrestlers can start training as early as 6, but most begin in their teenage years. They train at a particular place called an akhara, where they learn from a local guru. They only wear a loincloth for training (but we won't use that in our session). The exercises use the wrestler's body weight or the weight of another person to add resistance. Many Kushti training spots are simple dirt pits, crowded with young men hoping for their big break. The small space is excellent for keeping distance between wrestlers. I've taken inspiration from top American wrestlers and their training methods. For example, Kerry McCoy advises focusing on foot movement to become a more challenging target. David Taylor practices shadow wrestling to improve his technique and maintain good habits. Doug Schwab at Northern Iowa teaches his wrestlers to visualize stopping their opponents and attacking immediately, which he calls "Stop then Sting." Visualization is a vital part of this. It's not just a technique, but a powerful tool that helps athletes focus their minds and achieve top performance. By imagining successful outcomes and how it feels to perform well, athletes can better achieve their goals. It's a practice that can inspire and motivate, showing that success is not just about physical training, but also about mental preparation and belief in oneself. I've also included meditation and yoga in our training. These practices are not just about physical flexibility and relaxation, but about controlling the mind and emotions. Meditation helps clear the mind and release negative feelings like fear and doubt, which can slow reactions or cause early fatigue. It enables you to control your mind and emotions through inner discipline. Without this control, anxiety and uncertainty can affect your performance and make you more vulnerable to opponents. Zen Warriors is a program from which I drew inspiration, which helps wrestlers with mental training. Below is the main program I created and used at our shadow wrestling clinics. Feel free to check out the curriculum and the links attached.  SHADOW WRESTLING CURRICULUM “Move Your Feet, Tough To Beat." WARM-UP
DRILLS Neutral • Staggered Hop • Hop to Down Block • Hop Around Speed Cone (Down Block to Change Directions • Staggered Level Change • Staggered Level Change to Down Block • Lateral Sidestep to Level Change • Downblock Drill (NATO) TECHNIQUE Stance Directions (Kolat)
SHADOW WRESTLING WORK CITED  (Disclaimer: This is not professional or legal advice. If it were, the article would be followed with an invoice. Do not expect to win any social media arguments by hyperlinking my articles. Chances are, we are both wrong).
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