Competition Day GUIDE

Competition Day Guide

This page shows what to expect and do on competition day (and the night before) to stay prepared and perform your best. It covers packing gear, weigh-ins, warm-ups, food and hydration, sportsmanship, match flow for tournaments and dual meets, and post-competition routines. 

For details on competition types, registration, travel, and other essentials, see the Competitions Overview page.

1. Night Before

• Sleep: Go to bed early to be rested for the day ahead.

• Dinner: Eat a balanced meal — avoid heavy, greasy foods.

• Weight Check: Know where you are compared to where you need to be. Make small adjustments with food, water, or light activity the night before. Don't wait until the morning of weigh-ins.

• Pack Gear: Prepare your bag so you’re not scrambling in the morning. 

2. What to Pack

• Gear: Wrestling shoes, headgear, mouthguard (required if you have braces - top, bottom, or both).

• Clothing:

  • Off-Season: T-shirt and shorts (no zippers or baggy fabric); team singlets optional.

  • In-Season: Official team singlet.

  • Undergarments: Choose supportive, form-fitting options that provide proper coverage under your singlet.

• Extras: Hoodie, sweatpants, change of clothes, small towel.

• Money: Bring cash or a card for snacks, concessions, or meals at a restaurant if needed.

• Food & Drink 

For tournaments, plan enough for multiple matches and a long day. Avoid heavy or greasy foods.

• • Fluids: 

    • Refillable water bottle. 

    • Water, electrolyte drinks (or packets), or diluted juice to hydrate

  • Quick Carbs (Energy Boost):

    • Bananas, grapes, oranges, apples, or other soft, packable fruits

    • Granola or protein bars, rice cakes, or plain rice

    • Trail mix or nuts

    • Bagels, sandwiches, or wraps

  • Protein (Sustained Energy):

• String cheese or cheese slices

• Yogurt (plain or lightly sweetened)

• Hard-boiled eggs, turkey or chicken slices

• Emergency Energy Snacks
  Sometimes energy dips before a match. Keep a small, quick source of sugar handy:

  • • Banana, orange, or a few grapes

    • Carbs with honey or jam

    • Small juice box

• Use emergency snacks only if energy feels low —not as a meal replacement.

3. Timing & Tips 

• After Weigh-Ins: 

  • Eat within 15–30 minutes to boost energy and hydration - if needed.

  • Focus on quick, easy-to-digest foods 

  • Avoid over-eating to prevent feeling heavy or sluggish

• Between Matches: 

  • Snack lightly and hydrate frequently.

  • Focus on fruits, protein bars, or small sandwiches.

• Hydration: 

  • Drink smaller amounts regularly rather than gulping all at once.

• Avoid Experimenting: 

  • Stick to familiar foods and drinks. 

  • Don’t experiment on competition day.

• Meal Timing: 

  • Schedule larger meals at least 2–3 hours before competing

  • Eat lighter, quick-digesting snacks for between matches.

5. Morning of 

• Be on time

• Off-Season: Athletes travel as individually

• In-Season: Athletes travel as a team

6. Weigh-Ins

Weigh-ins are usually conducted as soon as possible after the we arrive (or the other team arrives). 

• In-season: team weigh-ins at the venue using official CIF weight classes.

• Off-season: bring USA Wrestling card for check-in, you must be within 3 lbs of your registered weight.

• Stay on weight - Know where you are compared to where you need to be.

• After weigh-ins, eat within 15–30 minutes to boost energy and hydration if needed.
  
  

7. Warm-Up

• Team jog, dynamic stretching, drilling with partners.

• Stay aware of your match schedule so you can time your warm-up appropriately—avoid over-warming too early or rushing at the last minute. 

8. Sportsmanship & Conduct

• Represent DP Wrestling positively.

• Cheer respectfully and support teammates from the bench or stands.

• Show respect for opponents and referees.

• Only coaches may give instructions mat-side.
  
  

9. More Info 

For details on normal tournaments, dual meets and dual meet tournaments see the Competitions Overview page.

10. After Competition

• Gather your belongings and clean up your area.

• Coaches will meet briefly with the team before dismissal.

• Athletes may not leave without coach approval. If riding home with someone other than the team, written permission (text or email) from a parent or guardian is required.

What's Next

Introduction to Wrestling

Your guide to joining the team, team culture, health, competitions, and getting involved. Each section links to a dedicated page covering key topics: 

• 1a. Welcome to DPHS Wrestling - Everything you need to know for the high school team, including how to join, required gear, team policies, and schedules.

• 1b. Welcome to Lab Wrestling - Your guide to the club wrestling program, including how to join, required gear, team policies, and schedules.

• 2. Weight & Health – Focuses on weight classes, weight certification, weight allowance, nutrition, hygiene, and keeping athletes safe. 

• 3. Rules of Wrestling – An overview of the basic objective and rules.

• 4. Preseason – Covers the period from mid-August to early November, including practices, optional club sessions, preseason tournaments, and preparation for the season.

• 5. Competition Overview – Explains the different types of wrestling events, including off-season tournaments, in-season tournaments, and dual meets, with guidance on what to expect and how to participate. 

• 6. Off-Season Tournaments – Guides athletes through optional preseason and postseason tournaments, including USA Wrestling membership, SafeSport requirements, registration, weigh-ins, transportation, and what to expect on competition day.

• 7. Competition Day Guide – Provides detailed guidance for the day of a competition (and the night before), covering what to pack, weigh-ins, warm-ups, food and hydration, sportsmanship, match flow, and post-competition steps.

• 8. Varsity vs Junior Varsity – Explains the structure of the DPHS wrestling program, differences between JV and Varsity, the role of wrestle-offs, and how athletes earn their spot on each team. 

Upcoming topics: 

• Building Community – Booster Club, communication, volunteering, and fundraising.

• Alumni & History – Program highlights and photo archives.

• Long-Term Development – Off-season opportunities and preventing burnout.

No matter where you are in the season, this is the place to start and the place to come back to.