Expert: Pamela Enders - 2/26/2010

Question
QUESTION: Dear Pamela,
Ever since fourth grade I've been afraid to tumble. (I'm currently in eigth grade.) Usually I'm a little bit hesitant before I go but I think to myself this will benefit myself and my team if I do this. Now, I feel like I can't do any running tumbling. Standing is fine. I also am afraid to do a toe touch back handspring. (My highest skill is a round off back handspring tuck.) I've never fallen or hurt myself tumbling, and so far I've had three of my spots moved (from the front towards the back) because of my fear. Please help me fond a way to conquer these annoying fears! Thanks!
Stevie

ANSWER: Dear Stevie,

Thanks for writing!  In order for me to help you best, please answer a few questions, ok?

Here goes:  What have you tried so far to resolve the problem?  Have you had excellent coaching for your tumbling?  What do your coaches say about the block and what have they suggested you try?

You can also check out my blog for all sorts of info and tips on the mental game of cheerleading. http://www.confidentcheerleadingblog.com

If you want, you can write to me directly at info@pamelaenders.com

Cheers!

Dr. Pam



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

QUESTION: Dear Dr. Pam,
 Thank you for responding! Anyway, I would really love to answer those questions.

 To try resolve the problem, I would try to learn the skill above  (for example in order to do a standing backhand spring, I would learn my roundoff  backhand spring... which then would make me be afraid of the round off part... or in order to do roundoff back handspring confidently, I would learn my round off two back hand springs, then be afraid of that.) Obviously, not the best thing to do, but it worked for a few months. I have also tried to think of something completely random, like a hair bow, and that worked for about three weeks. Another one is i tried singing which only worked for a few months.    I've had some pretty good tumbling coaches. I mean i wouldn't say the best (not an insult at all. I'm not the best either#, but I like them and feel comfortable with them. Maybe too comfortable.      About the block, they usually are annoyed with it and they have punished me because of it. For example, one makes me do push-ups, one yells at me and makes me keep going until I do it # Which sadly, rarely works.), and another one just switches my spot with someone else. With the last coach I mentioned, when she does that, I then feel hopeless and my attitude turns really bad. I think in my head, 'Well now what's the point? I'm all the way in the back and no one can see me!'
Please help me with these fears that need to go away!

Thanks!
Stevie(:

Answer
Dear Stevie,

Thanks for writing back!  What follows is a very long answer with lots of info.  So...patience!  It's a lot of info but I think it will be helpful to you.  Please look at it carefully and let me know if you have any questions about it.  Also - please keep me posted as to your progress, ok?

As you probably know, it’s very important that you have good overall strength – especially your core and upper body.  If you aren’t’ involved in a strengthening program, ask your coaches about it.  I assume you know about this…?

Ok – on to the mental game which is really my area of expertise.  You already seem to understand that your brain – or rather what you are telling your brain – is undermining your performance.  In other words, you are unwittingly creating a story in your head which you are believing.  

For example, it is likely you are telling yourself stuff like, “I’ll never get this,” or – “I’m no good at this,” or “I’m not going to be able to do it.”  Does this sound familiar?  If yes, consider this: every time you say this to yourself, you are sending instructions to your brain.  This is important – THE BODY DOES WHAT THE BRAIN THINKS!

So, part of the solution is to identify exactly what you are telling yourself and then to change it from negative to neutral or positive.

To accomplish this, I would recommend that you write this down.  Take a few moments and consider all of the internal conversations you have with yourself and write them down.

You will probably see that you are making negative predictions that are not based on fact but are based on anxiety.  The past does not dictate the future.  Just because you haven’t been a super tumbler in the past does not mean you never will.  Plenty of girls have had this problem and plenty of them have resolved the problem.  You can too!

So, write down your negative beliefs and then, for each one, ask yourself if the belief is helping you or harming you.  If it’s not helping you, ask yourself if this is based on fact or fiction/fear? How do you know for absolute certainty that the belief is true.  Even if you have never been successful at something, that does not mean you never will be.  Get it?

Ok, now think about how you can change the negative thought into something that is neutral or positive. It has to be believable.  Saying, “I will be the best tumbler ever” is not something you will believe.  But – saying, “I am proud that I am working hard on my tumbling” is something you can believe.

Another technique is to “zap” the negative thoughts.  So, when you are at the gym, if you notice that your thoughts are going negative, say to yourself, “I’m gonna zap that thought away!”  (Kind of like a bug zapper!) This way, you aren’t replacing the thoughts, you are erasing them.

Use any image that is useful for you: a thought zapper, an eraser, a delete button (like on a computer) – you can be creative here!  Bottom line – you want to change the communication between your brain and body from negative to neutral or positive.

The next step is to relax a bit.  Anxiety tenses muscles which affects performance.  A quick way to relax is to focus on your out-breath.  So…try it now!  Exhale slowly – as slowly as you can.  Repeat.  Say to yourself, “With each out-breath, I am relaxing more and more.”  Repeat at least 5 times.  

Now, let’s combine the breathing with some visualization.  This is like creating a movie in your mind where you are the producer, director and star!  It is also a way to train the brain.  Every time you visualize something, you are creating new pathways in your brain so it’s good to imagine something positive, right?

First step is to rate your anxiety about tumbling on a scale of 1 to 10 with 10 being horrible anxiety and 1 being no anxiety.  What is your rating?

Now what would be an acceptable rating?  Expecting to get to “1” is unlikely but how about a 4 or 5?  You decide what is right for you.

The goal is to reduce your rating from what it is now to an acceptable level.  You do this with slow breathing (exhale) and visualization where you see yourself gradually moving from one level of difficulty to another, beginning with something easy.

Here is how it goes:

1.   Find a nice quiet place and while sitting up, close your eyes.
2.   Exhale as slowly as you can 3 – 5 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 something you can do with ease.
7.   As you “see” and “feel” yourself doing the easy skill, really enjoy it and assign a power word to this experience (for example – “success” or “feels great!”).
8.   Repeat the power word or phrase over and over as you enjoy this image.
9.   See yourself executing the skill with grace and ease and “feel” yourself enjoying it; enjoy your success.
10.  Be sure you use your power word or phrase while you are visualizing this.   
11.  Now shift the scene to preparing to execute a running tumbling skill (or whatever you choose).
12. Rate your anxiety level. If at any time your anxiety level increases too much (“6” or more), go back to your safe place and repeat the above steps
13. Once your anxiety level goes down in your safe place, return to the running tumbling image.  Again, rate your anxiety level  
14.  Just like before, if too much anxiety pops up (“6” or more), go back to your favorite place to calm down.
15. Repeat this process, until you can see yourself getting ready to do the running tumbling at a level “5” or less.
16. At this point, “see” and “feel” yourself executing the running tumbling in good form and assign your power label to the experience.
17. Repeat over and over if you re able to keep the anxiety level at “5” or less.  If not, go back to safe place and repeat. .
18. Be sure to use your power word or positive trigger with each step you take.
19. Repeat as necessary. Keep repeating this process until the anxiety associated with visualizing tumbling is manageable (“5 or less”).
20.   The anxiety may not disappear completely, the goal is MANAGEABLE ANXIETY.

If the problem is fear of tumbling without a spotter, the process is similar.  Here is the visualization for this situation:

a.   Find a nice quiet place and while sitting up, close your eyes.
b.   Exhale as slowly as you can 3 – 4 times.
c.   Say to yourself, “With each out-breath, I am relaxing more and more.”
d.   Once relaxed, see yourself, with your mind’s eye, in a safe place, a place you feel ultra comfortable, secure and happy.
e.   Really enjoy being in your special safe place as you continue to focus on your out-breath.
f.   Now, shift your focus and “see” yourself in your cheerleading practice spot, beginning to do  a running tumbling skill (or any tumbling skill) with your coach or spotter.
g.   If you feel more than a little anxiety (more than “5”), stop visualizing this skill and return to your safe place.
h.   Stay in your safe place until you feel calm and secure (“5”or less).
i.   Now, once again, see yourself in your practice spot beginning to execute a running tumbling skill (or whatever) with your coach or spotter.
j.   If your anxiety level is manageable (“5” or less), stay with this scene, focusing on your exhale to keep calm and focused.
k.   See yourself executing the skill with grace and ease and “feel” yourself enjoying it; enjoy your success.
l.   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.”
m. Once you have your power label, visualize and feel the whole successful routine again only this time say your cue word to yourself.
n. Repeat over and over.  Each time you do this, you will be creating brain and muscle memory.  
o. If at any time your anxiety level increases too much (“6” or more), go back to your safe place and repeat the above steps
p. When you can “see” yourself doing whatever you need a spotter for with your coach spotting you, without too much anxiety, move the scene to doing it alone.
q. Just like before, if too much anxiety pops up (“6” or more), go back to working with a spotter (in your mind’s eye) or go back to your favorite place to calm down.
r. Repeat this process, each time gradually visualizing yourself executing the running tumbling skill alone, step by step, pairing the exhale and relaxation with “seeing” yourself doing it.
s. Be sure to use your power word or positive trigger with each step you take.
t. Repeat as necessary. Keep repeating this process until the anxiety associated with visualizing  this skill alone is manageable (“5” or less).
u. The anxiety may not disappear completely, the goal is MANAGEABLE ANXIETY.


This visualization accomplishes several things.  It helps you ease into the idea of tumbling while minimizing your anxiety and it also engraves the successful execution of the skill 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!

Here is another visualization that may be helpful.  It is called an Outside-In visualization.  In this case, instead of seeing yourself, you see someone you really admire and respect executing a tumbling skill.  It goes like this:


•   Sit in a quiet place, eyes closed, and notice your breath.
•   Exhale slowly several times.
•   Use your out-breath to relax, to let go.
•   Scan your body with your mind’s eye, noticing any tension and releasing it with your out- breath.
•   Resume focus on your out-breath, letting go, relaxing.
•   Imagine you are watching a big movie screen where you see someone you admire and respect executing a perfect (choose a tumbling skill).
•   Notice with as much detail as possible how the person looks, moves, sounds.
•   Imagine what he or she is thinking and feeling...what it is like to be in that ideal state.
•   Now imagine  how you would feel if you were like that person.
•   Now imagine you are becoming like that person and in fact, you see yourself on the movie screen
•   So now you see yourself performing the tumbling skill beautifully – just like the other person!  You can do this because you know how he/she feels (physically and emotionally).
•   Once you are able to experience these feelings, (ideal state), use your power word or phrase that you can associate with this ideal state.
•   Repeat over and over to strengthen the association.
•   Practice this connection several times.  

Stevie - you can also do this when you watch videos of expert tumblers.  Get yourself focused and as you watch, imagine how the expert feels (emotionally and physically) and then slowly imagine how you would feel if you were that person.  And then imagine you have become the person you are watching.  Use your power word to connect the feeling.

So - that's it!  Again, please let me know how you are doing.

Cheers!

Dr. Pam
The Mental Game of Cheerleading
http://www.confidentcheerleadingblog.com