Expert: Pamela Enders - 4/1/2009

Question
QUESTION: i am a very flexible flyer and have had many goals with flying on my allstar and highschool teams, but i have one main problem. whenever i am about to fly or am flying i always shake. sometimes i dont even notice that i am doing it, but bases say it makes it harder to hold me up. it is not so much that i am scared, it just happens and i need to find a way to kick this habit! because of it, coaches keep me from flying so therefore i am a level 2 flyer. i signed up for a flyer clinic at my gym where i will work on libs, straight rides, and twist cradles, but i am still a very basic flyer and need a way to kick this habit so that i can improve.

ANSWER: Dear Jamie,

Hmmm...when you say you shake, do you mean you are unsteady or that your whole body is literally shaking?  And is it your whole body or just your legs or what?  Do you think this is a technical problem, meaning that you need to learn how to hold yourself differently so you are steadier or do you think it's a mental game issue?

If you can answer those questions for me I will respond but I need a bit more info.

I'm eager to  help you get to the bottom of this issue.

Let me know, okay?  And I maynot be able to get back to you right away because I have to go on a business trip for a few days but I will definitely respond when I am able to.

---------- FOLLOW-UP ----------

QUESTION: thanks for responding! when i say that i shake i mean that my body literally shakes like as if im shivering. this mainly happens in my legs, and i'm not sure as to what the problem is but i have a feeling its more of a mental issue, however i am open to trying anything to help alleviate the issue. thanks!

Answer
Dear Jamie,

Ok, so I understand that your body shakes, mainly in your legs, when you are about to fly or are flying.  

As a first step I’d like you to think about a skyscraper building (bear with me, ok?).  A skyscraper is built to be sturdy, right?  It is built with materials that are very strong (like steel)  that can withstand all sorts of forces such as wind and the elements.  What some people do not know is that skyscrapers are built to be flexible, too.  That is, they must be able to sway in the wind…just a bit – but they must be able to do that or else they would snap against the force of the wind. A skyscraper does not shake but it does sway or it has the capacity to sway when necessary.

If you think about a flyer (that would be you!), you have to be sturdy yet flexible, too – like a skyscraper.  Swaying a bit is okay but shaking causes problems.  With that image of a sturdy skyscraper in your head, I’d like to encourage you to do a visualization that I’m going to invent just for you.

Now a good visualization can literally change your brain!  It is a way to train your brain to work in the way you want it.  And, since your body does what the brain tells it to do, we’re going to train your brain to tell your body not to shake!  Like anything, the more you do this, the faster you will improve so I’d recommend you allow about 10 minutes per session for at least 3 – 5 times per week.  Since I don’t know you, I can’t say how slow or fast your progress will be.  Some people can change after one good visualization, others need more.

Before you begin your visualization, choose a positive trigger or a power cue word that symbolizes how you want to feel when you are about to fly or are flying. For example, it could be “steady” or  “steel” “strong.”  With your power cue word ready, begin!

Ready?  Here goes:

•   Find a private space where you can sit and be quiet.
•   Close your eyes and exhale as slowly as you can through your mouth, expelling as much air as possible.
•   Exhale slowly several times, inhaling through your nose.
•    Use your out-breath to relax, to let go.
•   Scan your body slowly, with your mind’s eye.
•   Start your mental body scan with your head and slowly scan your entire body, releasing any tension you might notice with your out-breath.
•   Resume focus on your out-breath, letting go, relaxing.
•   Now, with your mind’s eye, see yourself in your practice spot, getting ready to fly.
•   See yourself as calm, confident, strong, and focused.
•   “Feel” yourself as strong and sturdy as a skyscraper – made of the strongest steel imaginable.
•   Really notice every detail about how you look and feel, focusing on the strength of the steel in your body, steel that will allow you to hold yourself strong and steady.
•   When your ideal state is reached, say your cue word/phrase to yourself.
•   Repeat over and over to strengthen the connection; in other words, “see” and “feel” yourself as being steady, then say your cue word and repeat that process several times.

So, that’s it.  You are re-wiring your brain, telling it to be sturdy, steady and steel-like. Although I kinda made up this particular visualization, I am not making up the research that supports it.  Believe me, there is plenty of solid scientific research that demonstrates that people can train their brains to change their behavior.

So, please give this a try and let me know how it works for you!Good luck!  Oh, by the way, you may want to check out my blog for all sorts of tips and info about the mental game of cheerleading. It’s www.confidentcheerleadingblog.com

Cheers!

Pamela

Oops!  I forgot something important!  The power of your cue word is this - when you go to your real practice session, say your cue word to yourself there in order to re-connect with the feeling you had during the visualization. It's a way to remind your brain and body to do what you want.  

So, just before you begin to practice your flying, exhale slowly to help you focus, then say your cue word and repeat as necessary!