Migle Dudenaite was born 18 December 1998 in Kaunas, Lithuania. She is in the -78kg weight category in Judo. Migle Dudenaite was Lithuanian Cadet Champion in 2014 and 2015. She also won the junior title and placed 5th in the 2015 EYOF. In 2021, Migle finished 5th at the Baku Grand Slam and 7th at the Abu Dhabi Grand Slam. She won the silver medal at the 2022 Asian Open in Zouk Mikael, Lebanon. Migle also won the silver medal at the 2023 African Open in Tunis.
How did you get started in Judo, and what motivated you to pursue it at a competitive level?
To be honest, I didn’t start on my own, and it definitely wasn’t love at first sight. I grew up in a family that was deeply involved in judo. My sister, who is eight years older, was constantly practicing judo and representing our national team in European and World championships.
My mom is also a judo coach. I would tag along to the dojo after finishing school, and although I had my own judogi, I was often more of a disturbance to others. I had my first competition when I was around 4 or 5 years old, but it wasn’t until 5th grade, around the age of 12, that I realized I actually enjoyed judo.
From that point on, I started training seriously, attending two training sessions a day, participating in training camps, and eventually becoming a national champion in my age group. Winning medals and championships motivated me even further. At the age of 15, I became a senior national champion, making me one of the youngest athletes to achieve that feat at the time.
Can you share any memorable experiences or achievements in your Judo career thus far?
While I can’t pinpoint a specific moment, there have been several breakthroughs in my career that I remember. One notable experience was participating in the European Youth Olympics, a prestigious competition for youth athletes in Europe.
It was the first time I fought in a final block on a big stage. Despite finishing in 5th place without a medal, I realized I had the strength and ability to compete for medals. Two weeks later, I placed 9th in the World Championships for cadets, which further solidified my belief in my capability to win, even coming from a small country.
What do you consider your strengths as a Judo athlete, and how do you leverage them during competitions?
Physically, I have long legs and arms, which can be advantageous in certain situations (although not always). I try to adapt my technical skills to align with my physical characteristics.
However, in judo, success is not solely determined by physical attributes such as leg length or muscle size. I firmly believe that the most crucial factor lies within your mind.
I am currently working on cultivating a positive mindset, turning my mind into a friend rather than an enemy. Every competition serves as a training ground for me to manage my thoughts and stay motivated, regardless of the calibre of the opponent I face.
How do you maintain your physical fitness and conditioning to excel in Judo?
Typically, I work with a physical fitness coach in the gym. I genuinely enjoy spending hours in the gym, as it allows me to focus on my fitness. Although I’m not particularly fond of endurance exercises like running, I recognize their importance and push through them. Additionally, my coach (who also happens to be my mother) holds a PhD in Coaching Science, providing me with professional guidance in the field of physical fitness.
Can you describe the mental preparation required for a Judo competition and how you manage the pressure?
As I mentioned earlier, I believe that mental preparation is of utmost importance, and I am still on the journey to mastering it. We often joke with teammates that there’s less pressure when participating in Grand Slams or other Olympic qualification tournaments as an underdog, as you feel brave and have nothing to lose.
However, when it comes to National championships, where I have won more than 10 times, the pressure feels heavier because everyone wants to see the champion fall. But nowadays, as I compete at the highest level in judo, I make an effort to calm myself down. I remind myself that everyone is susceptible to defeat and that no one is invincible.
Additionally, I have discovered the benefits of meditation, visualization, and other sports psychology exercises. I incorporate these practices into my daily routine, and they not only help me on the mat but also in other areas of my life.
How do you approach strategizing and adapting your techniques to different opponents in Judo?
Before every competition, once the draw is announced, my coach and I analyse videos and previous fights of my opponents. During training camps, I meticulously record every fight and every opponent in my notebook. I take the time to analyse what worked well and what needs improvement. It’s all about experimenting and discovering new approaches until some of them prove effective.
Judo competitions often involve a series of matches in a single day. How do you maintain your stamina and recover between matches?
I adhere to a set of rules that have remained unchanged over the years. I start the day with a nutritious breakfast rich in carbohydrates.
Throughout the competition day, I try to maintain a consistent diet. Between matches, I opt for light snacks such as bananas, as it’s better to compete on a relatively empty stomach (as my coach used to jokingly say, hunger makes you more determined).
I also consume drinks that are rich in electrolytes and carbohydrates. However, I acknowledge that each athlete may find their own preferred approach.
Have you encountered any significant challenges or setbacks in your Judo journey, and how did you overcome them?
Yes, injuries have posed significant challenges. The one thing I envy in other athletes’ careers is when they have not experienced major injuries. In 2018, during the final year of my junior career, I ruptured my ACL. I had to undergo surgery in Japan, where I continued training for a year.
The injury sidelined me for an entire season, and I vividly remember the pain I felt when I started walking and gradually flexing my knee again. It was a difficult period. Fortunately, being in Japan provided me with access to an excellent university team, top-notch rehabilitation facilities, and expert care.
Even the surgeon who operated on me was once an All-Japan Vice Champion, so everyone around me understood the demands of judo and guided me in the best ways to return to the mat. However, I won’t deny that it was a mentally challenging experience, and I recall thinking, “If this happens again, I don’t know if I’ll ever come back to judo.”
How do you balance your training schedule with other commitments in your life?
Currently, I work full-time as a judo coach, pursue a Master’s degree in Communication, and engage in judo training twice a day. Balancing these responsibilities can be challenging, leaving me with limited free time.
Typically, I return home exhausted and hungry around 9 pm, so I simply eat and go to sleep. Fortunately, my friends are understanding of my busy schedule, and we only manage to meet a few times every six months.
Despite the demands, I appreciate this schedule as I feel fulfilled, maximizing my time and avoiding wastefulness. It is crucial, however, to be mindful of my well-being and recognize when I need to slow down or take a break.
Are there any specific techniques or skills that you have been focusing on lately to enhance your Judo performance?
Absolutely! As previously mentioned, my recent focus has primarily been on psychological aspects. This involves various exercises related to sports psychology and general mental well-being.
I have been learning extensively about mindfulness and visualization, both of which I believe contribute to my judo performance. Of course, I also work on developing new techniques and tactics, as those aspects are ever-evolving.
How do you collaborate with your coach and teammates to enhance your skills and progress as a Judo athlete?
In terms of collaboration, my coach plays a significant role. However, due to the limited number of individuals in Lithuania who are willing to commit to judo training twice a day and the lack of support from the federation, my circle of teammates is small.
This means I mostly train with my coach and occasionally have a few training partners who change from time to time. Consequently, we actively search for training camps and alternate living arrangements to facilitate our training. While it can be challenging, having a variety of training partners benefits me as a judoka since I am constantly faced with different opponents, enabling personal growth.
Can you share an example of a time when you had to demonstrate sportsmanship and integrity in a Judo competition?
Acts of sportsmanship and integrity, such as assisting an injured opponent, adhering to the rules, or lending a helping hand, are so ingrained in judo that I apply them on a daily basis. These actions have become second nature to me and are an integral part of the sport’s ethos.
How do you stay motivated and focused during periods when you may not see immediate progress or success?
There have been times, even this year, when I didn’t get lucky with draws in a few consecutive competitions. It seems like luck just isn’t on my side. However, I kept telling myself that experiences like these will only make me stronger, and they are part of the journey.
I can’t focus on that. I am learning and adapting to the mindset that everything will be the way it has to be, so I don’t put a lot of pressure on myself for the things I can’t change and control. I manage to view every obstacle as a challenge and strive to be the best version of myself when facing that challenge.
I also really liked the “rule of thirds” that I heard from someone – everything in an athlete’s path has to be divided into thirds: one third has to be great, one third has to be okay, and one third has to be bad. If I notice that this proportion is clearly not working, then I need to change something. So, I take the bad days as a necessary part of building a better version of myself.
Are there any role models or athletes who inspire you in your Judo career, and why?
One thing that blows my mind is the realization that, growing up, I idealized so many athletes, and now I see them in real life in training camps and competitions. I even get to fight some of them!
So, yes, I have had a lot of role models, but if we focus on my country, I always saw Marius Paskevicius as a role model – he is the only World Championship medalist from Lithuania. He is not only a great athlete but also a person with strong values in his heart. I have always admired his fairness, calmness, and ability to stay composed.
I even remember myself as a young teenager, thinking that I want to achieve the same level of success for Lithuania.
Can you discuss the importance of discipline and dedication in Judo and how it has shaped your approach to the sport?
I believe discipline and dedication have not only shaped my approach to the sport but also to everything I do in life. Everyone talks about “motivation” as a superpower and driving force for achievements.
However, I believe that motivation is nothing without discipline because there will be mornings when you wake up and feel zero motivation to do that morning training (we athletes feel that more often than people think).
But when you are dedicated, you simply do what you have to do without questioning it because you know that doing that training or going that extra mile will bring you closer to your goal.
Judo emphasizes respect and humility. Can you share a personal experience where these values were particularly important to you as a Judo athlete?
I always knew that these values were a part of judo, but I never experienced them so profoundly until I came to Japan.
During my one-year study in Japan, where I continued practicing judo with a university team, I started immersing myself in the culture, and I was amazed at how judo people transfer the values of respect from the mat to everyday life.
After returning to my country from that year in Japan, I started seeing everything in judo differently – the way to respect every judoka, regardless of their size or skill level, and the way you can’t underestimate anyone, among other things.
It is especially important to keep these values close when you lose. It is always bittersweet, and you may feel angry at your opponent, the referee, or the universe, but you have to remain calm, respect everyone around you, and take it as a lesson.
Looking ahead, what are your goals and aspirations as a Judo athlete, and how do you plan to achieve them?
On a broader perspective, my ultimate goal is to compete in the Olympic Games. However, I have learned the importance of taking each day as it comes and embracing the journey of judo.
This sport has a profound impact on shaping my personality and character. Through judo, I delve into the depths of my mind, continuously exploring and improving.
By remaining dedicated to this process, I wholeheartedly fall in love with the notion of daily progress. With perseverance, I believe that achieving positive results is inevitable.
