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For the USA Wrestling women freestyle resident athlete program held at the U.S. Olympic Education Center on the campus of Northern Michigan University
Table of Contents
Introduction Mindset of a Champion Self- Talk...Building a Winning Dialogue GOALS GOALS II How to Develop Visualization Skills Motivation Exercise Centering Acting Early Season Evaluation Stress Training Journals Rituals for Preparation Sources of Distraction Preparing for a Match What Do You Need? PERSISTENCE Post-Match Evaluation Shadow Wrestling Appendix Training Journal #1worksheet Appendix Training Journal #2 worksheet Appendix Problem Solving Self Talk worksheet Appendix Post Match Evaluation worksheet 3 4 5 7 8 9 10 11 12 13 14 15 17 18 19 20 21 22 23 24 25 26 27
USOEC Women Wrestlers, At the highest level or Olympic level, the difference between Olympians and Olympic Champions is measured sometimes by tenths of seconds or mental lapses of less than a blink of an eye. This packet of resources, written by various authors, was put together to help, aid, and strengthen your psychological and mental skills to give you the advantage to excel. The information below will help you if you believe it will help you and you are committed to mastering the mental aspect of sport. You must condition your mind just like you condition your musclessome say the mind is a muscle Much of our time is spent on the track, in the weight room, and in the wrestling room. Not much time is spent on honing and developing the psychological advantage. Until now
Mindset of a Champion
by Doug Reese How does a Champion think? What makes him different from the rest? Listed below are the qualities and characteristics of a true champion. Plug into these truths and make your way to the top! Be Coachable. Learn everything you can, be a sponge. If you don't understand something ask! Gain all of the knowledge you can about the sport. Train Hard. It is in practice where champions are made. Practice is preparation for competition. Give it all you've got-all the time. Only by going hard will you be ready for the challenges that you will face when it really counts. Be the first one at practice and the last one to leave. Be a Leader. You don't have to lead with your words, lead by example. Don't Make Excuses. Learn to accept responsibility for your actions. Develop a Positive Attitude. Believe arid you will achieve. A positive attitude-just one little spark can fan a flame through a whole team! Be the spark! Train with Selfishlessness. Be a team player. Sacrifice for the good of the team and your teammates. Go Hard. Always give 100 percent of what you have. Wrestle with Enthusiasm. Get excited; be fired up! Enjoy what you are doing. Wrestle with passion. Wrestle and train every moment like it is your last opportunity. Wrestle Smart. Keep a narrow focus. Do your job with intensity and concentration. Don't lose site of your goal. Act like a Winner. Wrestle with class-even during the tough times. A champion wrestles to win regardless of the opponent or the situation (time, score, etc.)
Problem_________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Solution_________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Problem_________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Solution_________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Problem_________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Solution_________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Problem_________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Solution_________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ The key to using this method is to practice. Learn to think the thoughts that would first enter your mind when you hit a negative situation; then, practice shifting to your solution dialogue. Once you have completed this first assignment, you are on the road to understanding how to plan and implement a winning approach.
GOALS by Shannyn J. Gillespie A goal is something we want to do which we have not yet done. A broad example of an academic school goal is telling your self you will do better than you did last time on your homework or test. A more specific example of an academic school goal is telling your self you will get a particular grade or score on your next homework assignment or test. A good way to set and realize a goal is to write down what you want, how you are going to accomplish this, when the goal will happen, and why you want this goal. An example from the above academic school example is: writing down what grade you will get, writing down the steps it will take to get there, when you will get this grade, and why you want this grade. This means if want an A on a test or homework, you would write down how you will get the A grade, when you will get the grade, and why you want this grade (examples are reading homework every night 3 times, studying extra by reading flashcards, and staying after class to discuss with your teacher what grade you are trying to get and how they think you can do this). Learning how to use goals, like anything in life, takes time. This means if you start today you should expect to see results in timenot the very next second or even day. Goals are committed plans that have a very easy to follow progression like the steps of a ladder. This means you should not expect to get to your goal by skipping rungs on the ladder or just wishing and dreaming. You must write down what you want, how you are going to do it, when you will get it, why you want it, and work hard in order to reach your goals. In order for you to reach your goals, you need to learn and master the basics of your event. This means if you want an A on you test or homework, you must be able to read or write or add/subtract/divide/multiply. If you have not mastered the basics yet, you should ask for additional help at every moment until you can read, write and do basic math. You can use all of the above words to form goals for every part of your life. Examples are: wrestling goals; practice goals, skill goals, tournament goals, attitude goals, strength goalsthe list is endless and infinite!!! Your Goals Should Be SMART Specific- saying you will do better is less specific than saying I will get a specific grade Measurable- increasing work by repetitions, minutes, hours, or days Attainable- not so easy is takes no work to do or so hard you cannot do it Realistic- flying in the sky like a bird is not realisticit is fantasy Timely- date when you will accomplish your goal
GOALS II Set a goal that is SMART. 1. Specific-10 push-ups per night is more specific than saying I will do push-ups nightly. Measurable becoming a better student by studying with flashcards, rereading aloud after reading, & asking teacher what to do to increase my scores or grades is better than saying I will do better. Attainable-not so hard no one can do it or so easy you have already done it. Realistic-learning to fly is unrealistic as is beating me in wrestling at your current development stage. Timely-when you will accomplish goal. Goals need deadlines to become realstart dates and finish dates. 2. Identify why this goal will make you happy or better. Think of why you will enjoy this goal. 3. List obstacles in your way. Becoming a straight A student or a state champion has many obstacles and you should list them. You may be unable to see or list all obstacles nowbut they are there. 4. Seek guidance and counsel. This is what your parents, teachers, coaches, and most adults are forthey can help you if you ask. 5. Consider who can help you. Your friends, relatives, classmates, teammates may be able to help you if you ask. 6. List skills and knowledge required. Do you have to master reading or basic math or basic wrestling skills or whatever to accomplish your goal? 7. Develop a plan of action. Action or inaction makes everything happen. Write it down and do it!!! 8. Set a deadline. You need a start and finish time to realize your goalsother wise you are wishing, dreaming, wasting time and running your brain in circles.
Motivation Exercise
by Shannyn J. Gillespie Think of something in your past you were extremely motivated to do. Relax and form as clear a memory of the picture in your mind as possible. Run the image or picture in your mind. Re-run the scene in your mind several times with as much intensity (focusing on & becoming aware) of your visual, auditory, and kinesthetic (sense of touch or feeling) senses as possible.
You may or may not be able to answer any of these questions now (Rome was not built in a night or a day), but it is important to notice or become aware of things that make you (motivated) go into a desirable state. This is also true: some people have stronger auditory senses, others have stronger kinesthetic senses, & others are more sensitive to visual images.
After you have done this exercise a number of times with several memories that made you motivated (repetition is the mother of skill), you may begin to see a pattern. When you discover your patterns, you have discovered the keys to your motivation. Knowing exactly what motivates you will enhance your performance in all areas of your life. Now you may use these tools if and when you are unmotivated to get motivated. This will need to be drilled like everything else in your life to be mastered.
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Centering
by Beasey Hendrix Centering is a focus/refocusing technique that allows athletes to recover composure and to redirect focus. It is promoted as a basic stress control technique. The Idea Behind the Method Sports psychologists tell us that it is important for the athlete to "stay in the present." We can't control the future, nor the past, so thinking about these time frames can cause anxiety and stress. Yet, many athletes place themselves in the past by dwelling on what has happened. Others jump to the future to worry about what might occur. Both of these situations can negatively affect performance. Centering helps you "stay in the present" by helping you concentrate on your body and your breathing. This allows you to focus on things other than stress, bad calls, what happened, or what will happen next in the competition. The mere act of thinking about your breathing changes your focus from the negative or anxiety-causing event, to the present task. This kicks out the negative and helps you regroup your thoughts. How Do I Center? Focus on breathing a slow, steady stream of air in through your nose. Feel the air enter your lungs and settle into the center of your body. Blowout through your mouth while thinking a key work or phase that helps you to refocus on what you need to be doing. Some athletes choose to think, "What do I need to do now?" Others say, "Center." Some even close their eyes and envision a successful move. You can develop your own key word or phase. Just make it one that has meaning to you. How Do I Learn this Skill? Centering can become automatic if you practice it enough. Center yourself after flurries, a break in the action, or a time out. Teach yourself to use every break to regain focus by centering. Train yourself to control your thinking by using this centering skill as your cue. Invoke that automatic refocus. When Do I Apply this Skill? Center any time you have a pause in the action. Simply take your breath and repeat your key word to refocus on your goals. When centering becomes automatic, you will be almost "machine-like" in your response to competition situations. What Will Centering Do for Me? Once you learn this skill, you will notice a definite change in the thinking patterns you use in your competition. You will spend less time thinking about problems and more time focusing on solutions. You will have less stress, and you will enjoy more success. You make the call. If centering is something that will benefit you in competition, then practice it daily until you master the skill. It is a simple and effective way for you to control your performance self-talk and focus.
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Acting
by Shannyn J. Gillespie What if you want to be a champion? What if you want to look like a winner? What if you want to feel like the best? Why not act that way until you really are? It may seem odd to trick your brain into believing one thing but it works. You may be unconsciously acting anyway but in a way that is dis-empowering (taking away vital energy and power). Why not act in a way that will empower you? You can act is if you feel proud, confident, happy in many ways. One way to portray confidence is to keep your head up and shoulders back. This body language usually makes everyone feel better. Ever notice when you feel sad or depressed how you shoulders are hunched over and your head is down coincidence? Your brain interprets this as sadand you may feel more sad or depressed if you continue this way. Another way to when you are uncertain is to mimic what a champion would do. Ask your self what a champion would do in this situation? Champions always seem to have the right answersand your brain knows what a champion would do. Even if you are not a champion yet, your brain can act is if it was and you will feel like a champion. If you are not sure what a champion would do, act how you think a champion would act...again, you will feel more like a champion. Ever notice how you are breathing when you are tense or timid or happy or sad or motivated? You can control your breathing when you get tense and act like you are getting ready for another great performance. Controlling your breathing (and becoming aware of how this effects your emotions) will help you control your mind. Act as if you can control your breathing and notice the difference in your body and mind. This idea can also used in practice or during warm-ups or anywhere. Instead of going through the motions in warm-ups, act like you are warming up for the Olympic Finals. Instead of just wrestling matches in practice, act like you are wrestling in the World Championship Finals. This will put you in a different state of mind and change how you view your practices...thus, getting more out of practices. Winners, champions, the best, and successful people often develop confidence by constantly challenging themselves. If they make a mistake, they often chalk it up as a learning experience. Rather than beat themselves up when they falter, they simply say, Well, now I know that approach will not work for me and try a different approach. This ability to use every experience as a learning moment separates winners, champions, the best, and successful people from the average. You can act just like them until you are they. As you notice what the successful people are doing, take mental notes. You may act this way in the future.
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Stress
by Beasey Hendrix
Stress can be a friend or foe. Too little stress and you will be under-aroused and not be motivated to perform. Too much stress and you will be over-aroused, and you may panic, thereby harming your performance. Either way, your ability to perform suffers. Over-activation (too much stress) is the major problem that most athletes experience, and it makes sense. If you are performing in front of a crowd, against good competition, you see the competition as a challenge. This offers many opportunities for stress to develop. Often times this stress becomes too much. Two Types of Stress Stress can be classified into two different types. One is called "state stress," and the other type is labeled "trait stress." State stress is caused by a situation or event. Trait stress is caused by a person's personality or thinking style. It is common for athletes to experience situational stress. As a matter of fact, a little stress helps you. It gets you warmed up and ready to go! The problem starts when you have so much stress that it begins to overtake your planning and causes you to have a shift in focus to inappropriate topics and concerns. Many athletes actually begin to worry about their worrying! Physical and Mental Stress Stress shows itself in two ways in the athlete, physical and mental stress. In physical stress, the athlete begins to "feel" nervous. The signs are cold hands, butterflies, and jumpiness. In mental stress, the athlete starts to have negative self-talk or doubt. Either of these situations can become the focus of your attention and interfere with the ability to perform. Where Stress Comes From Stress comes from you! Yes, you produce it, so you can control it. Now, that may sound a little strange. Many things cause stress: boyfriend/girlfriend relationships, coaches, parents, lack of money, school, big competition, etc. Stress comes from all sorts of things in our lives. Research has shown that some people are bothered by certain situations, while others have no problem in the same situation. Nothing is particular causes stress. Stress is caused by how you perceive an idea, requirement or expectation. It is really in how you interpret the event or situation. So any stress you feel is caused by how you are looking at the situation. It is coming from your picture of how things should be, and what you think needs to be. By placing such values on an idea you begin to produce tension, stress, anxiety, or pressure. Another common problem with athletes is that we are always looking into the future, wondering about what will happen. We have no control over the future, so it can make us worry about the uncertainty. This builds stress. You can see as athletes we have a great opportunity to build a lot of stress into our lives. What You Can Do What can you do if you feel too much stress? Understand that you are making the stress. Step back and identify what you are stressing over. Look for situations to that specific problem (what do I want to do about it?) Get to work on the solution. If there is not an immediate solution, then tell yourself to let it go. Refocus on an idea or thought that will help you. By understanding that you are in control, you are a step closer to actually being in control. You have the power, so use it!
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Training Journals
by Olympic Champion Steve Fraser Any elite or world-class athlete will tell you that keeping a training journal is an absolute must if you want to make the most of your training. Detailed record keeping that reminds you of exactly what you did during training on a certain day, week, or month allows you to make a judgment on works best for you. Almost all the advantages of keeping a training journal come from regular comparisons that you are able to make by logging and tracking day-to-day workouts, diet, attitude, etc. A journal lets you chart the peaks and valleys of your performances. You may think that you will never forget a particular event or practice, but could you remember the exact workout the day or weeks before, that prepared you for that peak performance? A training journal is also a great place to record the results of competitive events. By jotting down the name of the event, who you competed against, and the outcome, you can compare your accomplishments from event to event, from year to year. Your Personal Record Because each athletes training needs are different the information recorded in a journal is completely up to the individual. Your training journal should be just that yours. Sports physiologists, athletic trainers and coaches as well as former Olympic medalists agree that there are several areas any athlete involved in a serious program should include in a journal. Daily Workout For each day of training note the time of day, and a description of the workout session. Specify the type of exercise and how you felt before, during and after the training session. Also note, the intensity during each workout session and the number of sessions that day. Record the number and length of rest Intervals during the session. Record, too, if you are recovering from illness or injury. Note the time of day of your training. You can compare early morning workouts to afternoon sessions, for example, to see if the time of day influences how well you train or how you feel. Weight Fluctuations Record your weight faithfully each day. It will tell you a great deal about your training program. Weigh yourself before breakfast. This is your "real weight." Then weigh yourself before and after practice to see how much water loss you are experiencing - and to gauge how readily you regain water weight. Sleep Patterns Note the ease of falling asleep the night before, and how well and how long you slept. Jot down any changes or disturbances in sleep patterns as well as the total hours slept each evening.
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Injuries How you recover from an injury can be documented in your journal, and can be used as a reference for future injuries. Regular record keeping will show what type of treatment was used for a particular injury. How long did it take for a complete recovery? Was complete rest or moderate exercise the way you rehabilitated? A journal will help you track the cause of injuries more easily, too. For example, if a knee problem develops for no apparent reason, a journal will allow you to look back over your activities for previous days for clues. Recovering from any illness such as a cold or the flu also should be noted in your journal. Frequent illnesses may indicate a low resistance to germs and infections as a result of stress or overtraining. Supplementary Training All supplementary training should be recorded and monitored. If you are weight training for greater muscular strength, note the amount of weights and repetitions, or weight resistance machines used in your training. When running or cycling is part of your program, record the distance and time (speed) for each workout. Common Journal Pitfalls The most common pitfall of keeping a regular journal is to record too much information. Keep only information that is important to you and your training program. Don't become bogged down with recording trivial details or more data than you need. Stick to jotting down only the few important details. Otherwise, you may tire altogether of keeping any notes. Looking Back... The greatest benefit you will get from keeping a training journal is the ability to look back over past weeks, months and years. You might not have to recall the difficulty, once you are through a particularly tough training period, but flipping back through the pages in your journal will remind you of just how hard you have worked. If you really believe that keeping a journal will improve your athletic performance, you will find time to keep it and learn from it too.
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Sources of Distraction
by Doug Reese Distraction Management Distraction for the athlete can come from a number of sources, both internal and external, such as: The presence of loved one you want to impress ' Family or relationship problems Media - photographers, interviewers, cameras, heat from lights, etc. Teammates and other competitors Coaches who do not know when to keep quiet Under performance or unexpected high performance Frustration at mistakes Unjust criticism Poor refereeing decisions Changes in familiar patterns
You can prepare for and deal with all of these sources of distraction! Coping with Distraction Coping with distractions and minor irritations is mainly a matter of attitude - you can either dwell on them or blow them up out of proportion to their significance, or you can accept them and bypass them. If you waste mental energy worrying over a trivial problem, then this is energy that cannot be spent maintaining good technique (hence preserving physical energy). Over long events or competitions, this wastage of mental energy can seriously damage your performance. What is worth remembering is that when you are distracted, you lose concentration and make a mistake - YOU HAVE NOT LOST YOUR SKILLS. All you have lost is your focus. The following points may help you deal with distractions: Remember that although events may be beyond your control, your reactions to events are entirely controlled by you. Think positively - recognize little irritations - and let them go... Know you can perform well despite distraction. Prepare for and expect more distraction at bigger events. Expect other competitors to be more nervous at big events - use your ability to resist stress and distraction as a competitive advantage. Develop a refocusing plan and practice using it when you are distracted. Learn how to change bad moods to good moods. Sleep and rest more before big events so that you have more mental energy to devote to distraction, mood and stress control.
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It is important that all members of the team communicate their expectations and needs to the coaching staff. We can be more effective as a team when we open and establish the channels of communication. Remember the goal is to perform. Any way we can help you perform at the highest level, that's what we will do!
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Post-Match Evaluation
by Doug Reese Who did you wrestle?
What didn't?
Analyze why?
Was your preparation in line with what you need to do? Ritual okay? .Perfect match plan? What areas do you need to strengthen? Was your preparation in line with what you need to do? Ritual okay?
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Shadow Wrestling
by Shannyn J. Gillespie This form of exercise combines mental and physical aspects while giving the wrestler a cardio workout as well. Many of you probably have seen or heard the term shadow boxing. But what actually is shadow boxing? Shadow boxing, the term, is derived from boxing ones shadow. Sense you can rarely see your shadow, one has to imagine boxing a shadow. How does this benefit wrestlers? This benefits wrestlers because we can use this same technique using our wrestling skills. This is a lead up imagery skill that many can apply right away and receive benefits. What makes this technique more effective is to also imagine the other senses i.e. auditory, kinesthetic (feeling of touch). You can actually use your mind to hear the crowd or your coach or your opponent or yourself. You want to make the experience as real as possible to prepare your mind for upcoming competitions. It is also a very good idea to imagine how it feels when you shoot and your opponent sprawls or you sprawl and what your opponents grasp feels like. Again, making yourself aware of your senses and imagining exactly how they occur prepares your for match like situations. It may not seem like much, but shadow wrestling for 6 minutes really does give you a good cardio workout. It may be hard to stay in position initially for 6 minutes. So, you may need to work up to this plateau. You can get in your stance and: take shots, sprawl, back step, back arch, arm spin, firemans carry, inside trip, head lockthe skills are limitless. You can also feel the mat underneath your feet, feel your opponents grasp, hear the ref blowing a whistle, & hear the noise and chatter of the arena. Your mind is powerful and will do what you tell it to do.
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Training Journal #1
What I did today to become an Olympic champion! Day___ Date___ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ What I did today to become an Olympic champion! Day___ Date___ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ What I did today to become an Olympic champion! Day___ Date___ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ What I did today to become an Olympic champion! Day___ Date___ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ What I did today to become an Olympic champion! Day___ Date___ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ What I did today to become an Olympic champion! Day___ Date___ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ What I did today to become an Olympic champion! Day___ Date___ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________
Training Journal #2
Date_________ Time Awoke________ Hrs. of sleep________ Time to bed_________ Meals (food type): Breakfast___________________________________________________________ Lunch_____________________________________________________________________________ Dinner____________________________________________________________________________ Training Activity____________________________________________________________________ __________________________________________________________________________________ How did I feel today? ________________________________________________________________ What did I learn today?_______________________________________________________________ What should I do different? ___________________________________________________________ MY #1 goal________________________________________________________________________ General Comments__________________________________________________________________ __________________________________________________________________________________ Date_________ Time Awoke________ Hrs. of sleep________ Time to bed_________ Meals (food type): Breakfast___________________________________________________________ Lunch_____________________________________________________________________________ Dinner____________________________________________________________________________ Training Activity____________________________________________________________________ __________________________________________________________________________________ How did I feel today? ________________________________________________________________ What did I learn today?_______________________________________________________________ What should I do different? ___________________________________________________________ MY #1 goal________________________________________________________________________ General Comments__________________________________________________________________ __________________________________________________________________________________ Date_________ Time Awoke________ Hrs. of sleep________ Time to bed_________ Meals (food type): Breakfast___________________________________________________________ Lunch_____________________________________________________________________________ Dinner____________________________________________________________________________ Training Activity____________________________________________________________________ __________________________________________________________________________________ How did I feel today? ________________________________________________________________ What did I learn today?_______________________________________________________________ What should I do different? ___________________________________________________________ MY #1 goal________________________________________________________________________ General Comments__________________________________________________________________ __________________________________________________________________________________ Date_________ Time Awoke________ Hrs. of sleep________ Time to bed_________ Meals (food type): Breakfast___________________________________________________________ Lunch_____________________________________________________________________________ Dinner____________________________________________________________________________ Training Activity____________________________________________________________________ __________________________________________________________________________________ How did I feel today? ________________________________________________________________ What did I learn today?_______________________________________________________________ What should I do different? ___________________________________________________________ MY #1 goal________________________________________________________________________ General Comments__________________________________________________________________ __________________________________________________________________________________
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Was your preparation in line with what you need to do?___________________________ Ritual okay?_____________________________________________________________ Perfect Match plan?_______________________________________________________ What areas do you need to strengthen?_________________________________________ Was your preparation in line with what you need to do?___________________________ Ritual okay?_____________________________________________________________ Perfect Match plan?_______________________________________________________ What areas do you need to strengthen?_________________________________________
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