Expert: Pamela Enders - 11/19/2009

Question
for cheerleading this year, we only have one stunt group. this is my first year flying and shelby and me are going against each other to get that spot and im pretty sure that she is going to get the flying part. but the stunts we are doing are a scorpion twist down, a heelhold twist down and a toetouch basket toss. we have to hold the scorpion and the heel hold for 3 seconds each adn i can hold each for at least 5 seconds each and they are good. so i was wondering how i can cradle better, and get over the fear of being in a full. another question i have is my coach told me that i have my back handspring but i am tooo scared to do it!! but i have my round off backhand spring.  

Answer
Dear Brandy,

Thanks for writing!  I can help you with part of your question but not all of t.

I am a mental game coach and so I cannot help you with technical aspects of cheerleading such as how to cradle better.  However, using visualization may help you with this and with any aspect of cheerleading.  If the brain can “see” it, the body can “do it.”

This is how it would go:  

Find a quiet place and close your eyes.
Exhale slowly at least 5 times to relax.
Now with your mind’s eye, see yourself executing a perfect cradle.
Really focus on every detail including how your body feels and how you feel.
Once this scene is clear to you, assign a positive trigger word to it.
(For example, you might choose “perfect cradle” or just “cradle.”
Now, with the image in your mind’s eye, repeat your positive trigger word or phrase over and over in order to strengthen the association.
The next time you are at practice, before going into a stunt that requires a cradle, exhale slowly and say your special word or phrase to yourself to signal your brain to do what you want.

This requires PRACTICE.  You cannot expect to change anything without diligent practice!

In terms of getting over your fear of a full, the process is somewhat similar.  You see, the body does what the brain thinks and so if you are thinking, “I can’ do this,” your body will comply!  You need to change your thinking from negative to positive or neutral.

Instead of saying “I can’t do this…” say something like, “I am working on this and getting stronger day by day.”  Again, remember – any thought you have is sending a signal to your body so…be positive!

In addition to changing your thinking, try this visualization.

1.   Find a nice quiet place and while sitting up, close your eyes.
2.   Exhale as slowly as you can 3 – 4 times.
3.   Say to yourself, “With each out-breath, I am relaxing more and more.”
4.   Once relaxed, see yourself, with your mind’s eye, in a safe place, a place you feel ultra comfortable, secure and happy.
5.   Really enjoy being in your special safe place as you continue to focus on your out-breath.
6.   Now, shift your focus and “see” yourself in your cheerleading practice spot, beginning to do a full.
7.   If you feel more than a little anxiety, stop visualizing this move and return to your safe place.
8.   Stay in your safe place until you feel calm and secure.
9.   Now, once again, see yourself in your practice spot beginning to execute a full.
10.   If your anxiety level is manageable, stay with this scene, focusing on your exhale to keep calm and focused.
11.   See yourself executing the skill with grace and ease and “feel” yourself enjoying it; enjoy your success.
12.   Now assign a power label or cue word for this successful execution. It can be anything.  For example, you could simply call it “success” or “good move.”
13.  Once you have your power label, visualize and feel the whole successful routine again only this time say your cue word to yourself.
14. Repeat over and over.  Each time you do this, you will be creating brain and muscle memory.  
15. If at any time your anxiety level increases too much, go back to your safe place and repeat the above steps
16. Be sure to use your cue word or positive trigger with each step you take.
20. Repeat as necessary. Keep repeating this process until the anxiety associated with visualizing doing the full is manageable.
21. The anxiety may not disappear completely, the goal is MANAGEABLE ANXIETY.

This visualization accomplishes several things.  It helps you ease into the idea of doing a full (or any skill)  while minimizing your anxiety and it also engraves the successful execution of the move in your brain.  You will be training your brain to feel and think in the way you want.  You will also be learning how to control your thoughts and feelings rather than have them control you!

Now, one last thing; when you next begin to do any tumbling skill, take a moment to focus, exhale slowly, say your power label to yourself and see yourself executing the skill successfully. Then go ahead!

Brandy, please show this to your coach so he or she can help you with this.   Resolution takes time but with some effort and patience, it’s likely you will succeed!

You might also want to check out my blog which is filled with all sorts of helpful tips and info on the mental game of cheerleading! Se http://www.confidentcheerleadingblog.com


Good luck and please keep me posted!

Dr. Pam – the Mental Game Coach
http://www.confidentcheerleadingblog.com
http://www.confidentcheerleading.com