Here’s a thought provoking quote for you: “If you demand perfection of yourself you’ll seldom achieve it. Fear of making a mistake is the biggest cause of making one. Instead of pushing for perfection, relax and pursue excellence.” (more…)
Cheerleaders from all over the globe competed at last weekend’s Cheerleading Worlds competition. What an exciting event!
What impressed me, as a sport psychology coach, was the mental toughness I witnessed. Imagine what it is like to perform in front of thousands of people (plus a huge television audience). Then imagine what it is like to be in a collapsed pyramid in the first moments of a routine or to fall or to land on your face when you are throwing a full. What would you do? (more…)
This past weekend I was in Halifax, Nova Scotia where I taught some classes at Cheer Expo. It was fun to meet the cheerleaders, the coaches, the judges, and the other instructors.
One of the classes I was scheduled to teach was on Mental Toughness and my travel experience provided a personal lesson for me on that very topic. Here is what happened – what I refer to as my tutorial on the mental game of flying – in an airplane that is.
I had to get up at 3:30 in the morning on Friday in order to catch a 6 am flight from Boston to New York (JFK airport). Then I had to leave that terminal, walk about a mile and go to a different terminal where I had to go through security again. So far, so good – I even got a walk in!
The flight from New York was direct to Halifax however when we arrived in the skies above Halifax, we were told the weather had affected visibility so we would have to circle for a while until it cleared up. Well, it didn’t clear up and the plane was running out of fuel so we had to fly to another city to refuel. Guess where we ended up? Boston! (Which is closer than New York.)
Once in Boston we refueled but we were not allowed to leave the plane. We were then told the plane would NOT return to Halifax but instead go back to New York! Of course by the time we got to New York (around 4:30 pm) there were no more flights out to Halifax that day. We were re-booked for the next day and told we were on our own in terms of getting a hotel and meals.
I was asked if I wanted to return to Boston for the night and leave the next morning on a direct flight to Halifax. I agreed. The flight to Boston was leaving at 6:30 pm but it was at New York’s other airport – La Guardia! So I had to take a cab and pray that I would get there in time to make the shuttle back to Boston. I did make it and met a very nice cab driver in the process. My confused husband graciously picked me up at the airport and took me home where I essentially fell asleep while I ate supper. The next morning I flew out of Boston again – but this time arrived in Halifax on schedule.
Now, what does this have to do with mental toughness? Well, mental toughness has to do with maintaining a positive attitude in the face of discomfort or adversity. At any time during my adventure, I could have whined and griped or bemoaned my fate or fretted about the situation. When I found myself beginning to go there, I reminded myself that this was out of my control and a key tenet of mental toughness is – control the controllables! The only thing I could control was my attitude so I proceeded to view the experience as an interesting adventure and used the time to read and listen to my i-pod.
For cheerleading, there is so much that is out of your control – especially at a competition! Still, the most important elements are under your control: your poise, your attitude, your desire to perform well, and your commitment to your mental game.
Oh – my return flight was delayed due to weather…but that’s another story!
Fear of failure is not uncommon in cheerleaders, as I mentioned in my previous posting. Excessive concern about making mistakes and perceived pressure to be perfect are associated with fear of failure. It can be a problem in that it may lead to sub-optimal performance, avoidance behavior and mental blocks.
What contributes to this dilemma?
Well first is the cheerleader’s basic temperament and personality style but then we need to consider the coach and the parents. A good coach wants his or her athletes to excel. A good parent wants his or her child to succeed. But how this is communicated can make all the difference between a cheerleader who has fun while learning and one who agonizes over every mishap.
A sport environment is an evaluative environment. The athlete is a learner who must be open to instruction and coaching. Ideally a cheerleader has or develops what I call a championship mind-set which means being open to learning, eager for feedback, and maintaining a perspective that every set-back and mistake is a wonderful opportunity to learn and grow and improve. (This is a life skill, too!)
Coaches and parents can nurture a championship mind-set or they can interfere with it. If the egos of the coach and/or parent are too closely intertwined with the success of the cheerleader, objectivity can suffer and emotions may run high.
If a coach/parent gets unduly upset when an cheerleader makes a mistake, this communicates to the athlete that mistakes are not ok, that they are a problem and are to be avoided. Patience and a sense of humor plus a championship mind-set on the part of the parents/coaches go a long way toward creating a healthy learning atmosphere.
Let’s not forget that this sport of cheerleading is supposed to be fun!
It is good to set high standards and strive for excellence in sport performance and it is imperative that coaches and parents never put down the cheerleader’s efforts, performance, and self worth when the results are imperfect.
To an athlete, the reactions and words of a parent and/or coach carry enormous weight. If coaches/parents pressure athletes (especially young beginners) to perform perfectly, to avoid mistakes, and to meet high (perhaps unrealistic) expectations, and if they criticize the athlete when he or she fails to meet those expectations, all this contributes to the athletes’ fear of failure.
Fostering a good work ethic with clearly defined and realistically high expectations, encouraging healthy team relationships, nurturing a spirit of curiosity and openness to learning where mistakes are gifts and not demons are all ways to contribute to the development of a happy, healthy cheerleader.
As the author of 2 mental game training programs for cheerleaders, I am always eager to get feedback about the programs. So, I am thrilled that Valerie Ninemire, one of the cheerleading industry’s most respected experts, wrote a review about my competition program.
Valerie is well known for her website – About.com. Cheerleading – which is loaded with all sorts of valuable information for cheerleaders, cheer coaches, and everyone in the cheer industry. Also, Valerie is the editor of the highly esteemed Cheer Coach & Advisor Magazine.
Here is some of what Valerie said:
The Bottom Line
I believe that the key to using “The Mental Game of Cheerleading: Training for Competitions” is to realize that our mind controls a lot of what happens with our bodies. Whether it’s fear or anxiety; mental blocks or low self confidence; what we think affects how we act and more importantly how we perform. If your goal is to be successful in the sport of cheerleading, you have to understand how much the mental aspect contributes to the outcome. And these are the reasons I highly recommend this program to all cheerleaders and coaches.
I was totally impressed with this 2-CD program which provides you “with everything you need to break through barriers, immediately improve concentration, eliminate distractions, and transform your performance.”
Written and presented by Pamela Enders, PhD., a peak performance psychologist on the faculty of Harvard Medical School, these CDs help you learn to make your body do what you want it to do, relieve tension, reach your potential and break through fears and negative thinking.
Keeping in mind that some say 50-90% of success in high level sports is attributed to mental factors, the importance of winning the mental game in cheerleading can not be stressed enough. Whether you’re a coach or a cheerleader, I strongly believe this program will help you reach your peak performance level. Available either as an instant download (MP3) or as a mailed CD program, “The Mental Game of Cheerleading: Training for Competitions” is an investment in yourself.
To read the full review, please go to this link: http://cheerleading.about.com/od/cheershopping/gr/Mental_Game_Competitions.htm
Entirely Cheer is the name of the new online cheerleading magazine produced by cheerleading experts Debbie Bracewell and Anne Gorman. It is free!
The magazine is produced in a very cool format which appears right on your computer screen and which allows you to flip the pages like a book as you read the articles. Debbie and Anne plan to reach all areas of cheerleading – nationally and internationally!
Their goal is to bring in-depth training material that will help coaches and cheerleaders. Because it’s online, articles can be lengthier than they would be in a print publication plus it is possible to add hyperlinks, videos and audios for a more interactive experience.
I am pleased to be part of the inaugural issue. I wrote two articles for this issue – one is an introduction to sport psychology for cheerleading and the other is about the mid-year slump and how to get refreshed and revitalized for the new year.
I encourage you to subscribe to the magazine which will come out every two months. Remember – it costs you nothing!
Cheerleaders, like all athletes, need mental toughness to succeed. The phrase “mental toughness” however, seems to lack precision and clarity. I have written about mental toughness many times in this blog and I recently came across an article in Coach and Athletic Director Magazine (May 2006) which I thought you might find interesting.
The article offers a definition of mental toughness: “Mental toughness is having the natural or developed psychological edge that enables you to:
• Generally cope better than your opponents with the many demands (competition, training, and lifestyle) that sport places on a performer.
• Specifically, be more consistent and better than your opponents in remaining determined, focused, confident, and in control under pressure.
(This is from an article from the Journal of Applied Sport Psychology, written by G. Jones, S. Hanton, and D. Connaughton.)
In 2006 two other researchers conducted a study among 22 NCAA coaches. The data showed that the following components were fundamental to the definition of mental toughness:
1. Having an unshakable self-belief in the unique qualities and abilities that make you better than your opponents.
2. Strength: You have to be in good physical and mental condition. You must be psychologically and emotionally prepared.
3. Having an unshakable self-belief in your ability to achieve your competition goals.
4. Have conviction: You have to be a little bit stubborn.
5. Regaining psychological control following unexpected, uncontrollable events (competition specific).
6. Have a strong will to succeed: Don’t let setbacks stop you from achieving your goal.
7. Remaining fully focused on the task at hand in the face of competition-specific distractions.
8. Be consistent: Recognize and adjust to change so that you are always able to make a contribution to your team.
9. Not being adversely affected by others’ good and bad performances.
10. Be competitive: It’s not just about beating your opponent. You have to internalize competitiveness and take pride in what you do.
11. Switching a sport focus on and off as required.
12. Personal management: Don’t duck potential problems; take on the problems directly to prevent small problems from building into bigger problems.
13. Thriving on the pressure of competition.
14. Take the right approach: Always be ready to play.
15. Accepting that competition anxiety is inevitable and knowing that you can cope with it.
16. Have passion for what you do.
17. Having an insatiable desire and internalized motives to succeed.
18. Bouncing back from performance setbacks as a result of increased determination to succeed.
19. Remaining fully focused in the face of personal life distractions.
20. Pushing back the boundaries of physical and emotional pain, while still maintaining technique and effort under distress (in training and competition).
What do you think? Do you think you have these qualities? Do you think they are relevant for cheerleading?
Impulse control is the second skill on the Resiliency list created by Dr. Karen Reivich. For cheerleaders, controlling the desire to act on feelings is important. Highly resilient people are able to tolerate ambiguity so they don’t rush to make decisions. They sit back and look at things in a thoughtful way before acting.
Impulsive people act before they think. Another way of putting it is: ready, fire, aim! I’m sure you know this can get you into all sorts of trouble!
One way to manage this is to create a wedge between your impulse to act and the action itself. Imagine a remote control device with the “pause” button. When you watch a DVD, you can move it forward, backforward or pause it. When in “pause” mode, you create the space to do something else. You might get something to eat, answer the phone, or whatever but you are in control for a period of time.
It’s the same with other things in life. You can choose to “pause” to create the space in which to think about what you will do next. If you get in the habit of hitting the “pause” button, you will make better decisions for yourself and you won’t’ regret saying or doing something down the road.
Part of any mental game approach is the ability to reframe obstacles into opportunities. Instead of dwelling on what’s wrong, a mentally tough person will determine what the solution is to the problem and then take action to resolve it.
This was true for Lawrence “Herkie” Herkimer, known as the father of modern cheerleading. Herkie had a stuttering problem when he was young. Now some kids who stutter hide in embarrassment. Not Herkie! Instead of focusing on a weakness, he discovered and nurtured his strengths.
Herkie decided to master acrobatic skills which led him to his high school’s cheerleading squad where he discovered that he didn’t stutter when he spoke in rhymes.
Of course, Herkie didn’t stop there! He went on to cheer at Southern Methodist University (SMU) and eventually founded the National Cheerleading Association (NCA).
It’s interesting to think what might have happened (or – what might not have happened!) if Lawrence Herkimer had allowed his stuttering to silence him.
How about you? What kinds of challenges might you be allowing to stop you? Take your inspiration from Herkie – find your strengths and talents and build on them!
To be a good cheerleader, you have to be physically strong. To be a great cheerleader, you also have to be mentally strong. I’ve written about mental toughness before and I’ve identified 8 qualities connected to mental toughness; I call them the “8 C’s” and here they are: 1) Championship mindset; 2) Concentration; 3) Composure; 4) Come-back from mistakes: 5) Clarity about motivation; 6) Commitment: 7) Confidence; and 
Courage.
A good example of a mentally tough athlete is 17 year old tennis star Melanie Oudin who won her first match at the US Open on Monday (she lost on Wednesday but not before winning the hearts of an international audience).
From all accounts, Melanie Oudin demonstrated mental toughness from the beginning of her tennis career.
One of Melanie’s coaches, Noel Wadawu said that everyone saw that mental toughness in Melanie from the day she first walked onto the courts (in Sandy Spring, Ga.). “She was nine year old…not too many kids come out her and, when you say, okay, let’s try to hit 200 balls in a row, and you’ve got ot do it until you get it-she did it every single time.”
Wadawu went onto to say, “It’s always been a mental game (for Melanie); she is simple focused entirely on her game. Mental toughness. You just don’t see too many kids that focused.”
By the way, Melanie wears custom designed yellow and pink shoes with the word “BELIEVE” inscribed on the heel. What do you think this says about her? Belief in your ability to perform well contributes to mental toughness.