Let’s say you’re a cheerleader and you just heard this feedback from your coach: “You’re getting better and better with your toe touch jump.  I’m happy to see the improvement.  It will be even better if you can keep your arms level in a T position and bring your feet closer to your hands.” 

Ok, now what did you hear?  Did you hear it all?  Would you rate it a favorable critique?

If yes, you’re on the right track and you have no need to read further.  If you saw it as a negative critique, please read on! 

As I mentioned in a previous post, cheerleaders and cheer coaches can benefit from knowing about cognitive distortions which can adversely affect the overall performances of cheerleaders. 

Overgeneralization is the most common cognitive distortion and Mental Filtering is one type of Overgeneralization.  Using the example from above, the cheerleader who saw this as a negative critique filtered out the positive and only focused on what was wrong with the toe touch jump.  Do you see how the filtering can work to the cheerleader’s disadvantage?  The cheerleader might spend the next several hours feeling bad because he or she is convinced that the coach disapproves of the toe touch jump! 

Lesson: If you filter out all the positive and focus only on the negative, your performance will suffer. 

Coaches!  Knowing that this scenario is possible, be on the lookout for your cheerleaders using Mental Filtering and engage them in a conversation that might sound like this” “It might be useful for me to hear what you think I just told you so we can be clear we’re on the same page.”  Then, if the cheerleader has seemed to focus on what was wrong with the stunt, you can gently help them see the whole picture.

We are what we think.  So, what are you thinking?  

For cheerleaders who want to perform well, the ability to quickly identify and change your thinking is key to success.  I’ve written about this topic in previous posts but this one provides a different slant on the topic. 

Cognitive distortions are so common (not just for cheerleaders) that psychologists have devoted books to the topic.  Because I believe this topic is so important, I plan to devote a series of blog postings about it. 

Much of the time we take our feelings for granted.  We don’t consider that we are responsible for how we feel, not others.  We too quickly blame circumstances or other people for how we feel and yet the truth is we can choose to feel one way or the other - if we want to! 

Remember, feelings follow thoughts so if you can work on changing your thoughts, you will be able to change your feelings.  You don’t react to an event itself (although it may seem like you do!), you are really reacting to your interpretation of the event. Your interpretation of an event precedes your emotional response to it.  Usually, your interpretation will be automatic and you will not be aware of it.  In other words, this is an unconscious process. 

Your job is to actively keep track of your thoughts so you can begin to catch the automatic thinking that leads to painful feelings. Remember, these are habits of thinking that seem to pop out of nowhere; they are not the result of reasoned thought.  

There are 4 categories of cognitive distortions: Overgeneralization, Mental Filters, Jumping to Conclusions, and Emotional Reasoning. 

Stay tuned as I look at each category and provide examples and tools of transformation.

I LOVE this video!  It’s in keeping with the holiday season and spirit.  This lovable pooch has amazing energy and exhibits boundless joy as he romps in the snow.  Reminds me of some cheerleaders I know!

I wish you all a Merry Christmas, Happy Hanukka, Happy Festivus…or whatever you celebrate!

Many cheerleaders are getting ready for Nationals which means Christmas break is not much of a break for some of you!  It’s tempting to devote every waking moment to practice but that would be a mistake!  Just like the puppy in the photo, it’s important to take time to rest to allow your body and brain to rejuvenate.  So, be sure to set aside time for those naps (but not on a coffee table like our furry friend).

Cheerleaders can benefit from the accumulated wisdom of other athletes. In the world of elite sports, the best athletes are those who are always open to learning and the worst are those who know it all already.  Knowers tend to feel less secure about their performance, by the way.

So, what cheerleader type are you?  How open are you to learning?  And learning encompasses more than just learning the physical moves of cheerleading; it also involves learning how to communicate, how to resolve conflict, how to create a coherent team, etc. 

The next time someone tries to teach you something - whether it’s a coach or a peer, notice your reaction.  Are you closed off and quick to say, “I know that?” Or are you welcoming the insight or information? Even if you think you know something already, the other person will appreciate your listening with an open attitude. 

The best athletes, the Learners,  approach each situation with a spirit of curiosity and an eagerness to see if there’s some new angle that can improve their performance. 

This goes beyond conversation.  There is so much to learn by observation.  Again, a Learner carefully observes other athletes to discern what can be learned by watching other athletes perform. 

So, give it a try…become a Learner and see how you improve

The word “routine” here refers to the specific steps you take to prepare yourself for actually performing a cheerleading stunt or a move.  In other words, do you just jump into it or do you take a moment to focus, visualize and then act?  You won’t be surprised to learn that I am a big fan of incorporating a mental pre-performance routine into your cheerleading practice! 

You’ve heard me say over and over how important focus is in any kind of performance.  (It’s also a key in reducing accidents and injuries.) So, ask yourself, what do you do to enhance your focus at cheerleading practice?  And by the way, this isn’t just about practice; remember what you do at practice will show up at performance so you’re wise to take this seriously. 

The best athletes believe that good practice and performance (mental) routines get you where you need to be when you need to be there. In other words, in pressure filled moments, it’s good to have a mental routine to rely on to get you focused  and back on track. 

Here’s a simple pre-practice routine that you can try:  Before you jump into anything, pause, exhale slowly three times, and say “focus” to yourself. Then take a moment and visualize with your mind’s eye what you want your body to do.  Once the scene is clear to you, exhale slowly once more and proceed. 

If you do this often enough, you will have created a simple but powerful routine to get yourself focused and mentally prepared for performance.

Many athletes speak of being “in the zone” when they are performing well. Cheerleaders (and all athletes) are in the zone when their skill level and attention are matched to the demands of the task.  It’s that sweet spot which feels sooo right.  (By the way, being in the zone is not only relegated to sports; anyone in a performance situation can experience it.) 

One element of the zone - focus - is something you can begin working on right now.  As you might imagine, your focus should be in the here-and-now when you’re in the zone.  As a matter of fact, zoners experience unwavering attention while performing.  They aren’t thinking of the argument they had with someone yesterday and they aren’t worried about the big exam coming up.  Nope…they are fully present in the moment.

So, to begin training your brain to do what you want it to do, try this: Periodically throughout the day, ask yourself, “Am I here?”  And then take a few moments to really appreciate that moment in all its detail.  If you’re outside, notice the feel of the wind on your skin; smell the air; notice the angle of the sun as it casts its shadow; listen to the sounds of the world…you get the idea.  

You are training your brain and body to connect to the present moment. The more you do this, the better you will be able to do so in your cheerleading performances.

At first glance, this video of cheerleading “bloopers” (well, they’re not all cheerleaders) is kinda funny but the video doesn’t show the aftermath such as the trips to the hospital or people hobbling around on crutches and casts.

If you look closely at the video you’ll see the common denominator in almost all of the bloopers is that the participants were not thinking clearly. They were not focused on their task.  They were distracted by the crowd, the excitement and who knows what else!  This can happen to anyone of course and it does but in these cases the results could’ve been (and perhaps were) dangerous and painful.

Developing laser focus is a skill taught by sports psychologists and it is the hallmark of mental toughness.  Stay tuned to this blog for more on enhancing your focus skills.

This video shows the joys of cheerleading! It also provides a glimpse into the variety of cheer teams and cheerleaders.

This is a delightful collage of cheerleading…sure to put a smile on your face!  Enjoy!

Thousands of people have seen this video. It’s a stunning display of athletic expertise but it’s also more than that.

Notice several things: First, safety is considered (they are on a nice large mat and there are two spotters). Second, there is implicit trust between the young woman (Katie?) and the young man - the base.  They communicate silently and seamlessly but we know it didn’t just happen over night.  They undoubtedly worked hard to develop that trust which can only happen with honest open communication over time.

She knows at this point that his focus is totally on her and that he will not falter in his handling of her.  He knows that she is strong and steady (and graceful) and courageous so he doesn’t have to worry about taking care of her in that regard.

They have obviously gone through this routine often but that is the only way you can succeed - by dedicating yourself to achieving excellence by committing yourself to hard work which includes repetition of drills. The mental work is key, too.  They are focused on each other and aren’t distracted by other things going on around them.

These videos can be instructive in so many ways and being a sports psychology coach, my focus will be on the mental game of cheerleading.