Resolving a Mental Block
Cheerleading mental blocks come in all shapes and sizes. There are many reasons why a block develops and many ways to resolve it. Here is a story about one way to fix a block.
The cheerleader in question serves as a base and said she gets afraid when she had to catch the flyer in a basket toss. Her fear developed after a few mishaps – a fall onto her head and a sore back. It got to the point where she dreaded it.
The cheerleader’s fear led to her crouching instead of standing tall which of course made the situation worse.
After much discussion, we decided to try some imagery or visualization. In this case, the image the cheerleader used was that of a being a tall, strong man (since a tall strong man would be less likely to get hurt and he could catch the flyer with ease).
So, I worked with the athlete to relax her and then guided the visualization. After she was nice and relaxed, I invited her to see herself as a big strong man who was standing tall. When this image was clear to her, we used her power phrase which was “stand tall, man up.” This phrase was repeated over and over to strengthen the connection between what she was saying (to herself) and the image of the strong man.
After our meeting, the cheerleader was encouraged to practice this as often as she could in order to get ready for a competition for that weekend.
The happy ending is that the method worked very well and everything went very well for the competition.
Do you have any questions about mental blocks? If you do, please write and ask away! Or do you have a method which works for you or your squad? If so, please write and share your secrets!
Tags: cheerleader, cheerleaders, Cheerleading, Competitions, mental blocks, Visualization
May 13th, 2010 at 9:26 am
My daughter has fear of backwards tumbling. Some days are better than others. She had her round-off back handspring series for almost 9 months. She then suddenly stopped being able. She got it back because she wanted to have it for a certain competition and was afraid to let her coach down. Then several months later another coach told her she needed to be spotted or she would get blocked again if she tried a skill too soon. Well, that set her off. She hasn’t hardly done even a round-off back-handspring since without a spot. She does the round-off then stops. It is really frustrating, because we spend a lot of money and time (neither of which we have a lot of) on her tumbling. I am not sure what approach to take with her. Another mom at the gym said she threatened her daughter with having to pay for it herself and she snapped out of it. Also, last year when she was scared not to have her skills for the competition because her coach would be upset she got her skills back. I have been trying the it’s o.k. just have fun thing with her, but she seems to just get worse. She used to go to every open gym and tumble at every opportunity. Now she seems to avoid practice when she can get out of it. While the other girls practice on the sidelines, she sits and talks. That didn’t use to be the way it was. Will it come back to her if I just sit back and let her enjoy cheer, should I put pressure on her, should I get her some help?
May 15th, 2010 at 4:55 pm
My daughter says she has lost her tumbling skills. She was throwing just about everything. Last year she said she lost it all. She gets nervous and wouldn’t throw a thing. after a year with privates and one hypnosis session, she will do a back handspring. everything else is with a spot. Her coaches tell her she is fine and she has it, but she won’t do it unless a coach is right there. we don’t know what else to do to convince her she is fine and an excellent tumbler.
June 1st, 2010 at 10:23 am
i am a cheerleader i am only 13 years old and have been to worlds 3 times i am on a level 5 team that goes to worlds every year i am the most amazing flyer but i cant get past my round off handspring full and 3 handspring to a full i have done both before and 1 day i just stopped doing it adn got scared. i do it once or twice at practice but then i am scared to ever do it again untill next practice, but what helps me is when i get ready to do my full i think that it is just a layout then i start my tumbling and when i start my layout i just pull for my life then it just comes naturally.
June 1st, 2010 at 3:18 pm
For Calista – Wow – you have an impressive resume so far…Worlds 3 times! Congratulations!
It wasn’t clear from what you wrote if you are asking for help or if you were telling me your solution for your block. It sounds like you found a method which works for you; you are essentially tricking your mind into thinking you are doing a layout. If your method works, then do it!
In some ways you are on the right track. I always say that the body does what the brain thinks. If the brain is thinking, “I’m scared,” or “I can’t do it,” then the body will agree and comply! It’s clear you CAN do it, you’ve just spooked yourself into questioning what you know to be true.
You say you get “scared.” This means that you are creating a story in your head that is making you afraid. Try to identify that story and ask you self what is the evidence o support that story. Is it a true story or is it a distortion? Of course it’s a distortion because you CAN do it, right?
To reduce your anxiety, slow down your breathing by exhaling slowly, very slowly at least 5 times. Then repeat for 5 more times. Tell yourself, “with each out-breath, I am relaxing more and more.” A calm body will allow you to focus better and perform better.
Try “seeing” yourself with your mind’s eye executing the skill well. When you can “see” this clearly, assign a power word to it and repeat over and over. Then at practice, say your power word to connect to this posiive experience and do it!
I have lots of other articles on mental blocks on this blog so check them out, too.
I think you’re on your way to resolving this challenge. Keep up the good work!
Dr. Pam.
November 25th, 2010 at 7:45 pm
Hi im 13 and i used to be amazing at tumbling and i had my layout and full. but one day it just stoped i jsut wanted a spot and my coach was like “on a round off bandhand spring tuck?” and she knew i could do it so i go and do it and fall and break my arm in half.. so after i got my arm fix i got back into it. i got my tuck back in 2 weeks. but now i just stoped. i cant do a backhand spring even with a spot. i cant to a tuck or layout or full. i lost everything once i got it all back. i can still do all my flying skills though. my parents took me out of cheerleading because they didnt want to pay for it. it was my life! i want to do it but it feels like my body wont let me:( i need help!! pleasee anything will help!!!! please!
-Kaitlin
November 30th, 2010 at 11:00 am
Hi Kaitlin, I just sent you a looong email with some suggestions about how to address your block. Please keep in touch and let me know how it goes, ok?
January 23rd, 2011 at 11:26 pm
I have been a metal case tumbler my whole life . I did gymnastics from the time I was 3 to 8 non stop then I quit because I was to sacred of everything . Anyways I picked up cheerleading when I was in eighth grade and I tried to do my roundoff backhandspring but then I just stopped it was like I fogot how to do it . So I did my standing backhandspring instead. I ended up making the team but I kept that mental block for a year . While I was blocked on my roundoff backahndspring I started tumbling classes at a different gym than my old gymnastics gym. Things were great I started to work on my roundoff tuck and it was great I literally got 6 feet in the air on average . They had a all-stars cheerleading team so I joined it . Things were going great until I tried my roundoff tuck at a basketball game for cheer . I feel on my knees and freaked out . I lost all confidence in that skill and slowly I started to loose it . I fought a mental block for 8 months before it was completely gone . When this happened my coach became so angry . I was taken out of everything . She yelled at me called me a mental case tumbler moved me tO the back of every section in our routine . Well I went to tumbling back at my old gym and at another cheer gym and I eventually after two months of mental blocks , crying, yelling, and trying I got my roundoff backhandspring back tuck last week . I have thrown it by myself a total of 26 times with no one even close and the good news is I’m not scared
my coach won’t let me tumble again but that’s ok because at the other all stars gym were I have privates I already almost have a layOut 
and I’m a freshman in high school . I have never been this confident in my tumbling . So I am so thankful in my tumbling 
so if I can do it after all my mental blOcks so can everyone else
January 26th, 2011 at 6:04 pm
Wow Haylee – that is quite a story! Thanks so much for taking the time to share your tale with us and congratulations for all your hard work and your success in resovling your block! Bravo!
March 6th, 2011 at 11:42 pm
Hi, ive been a cheerleader since i was 7. im now 14. i have my round back handspring and backhandspring i have/had my round off backhandspring tuck but im scared to throw it now. i once got spotted on it by this bad coach who soon after got fired and landed on my face… i think that was the trigger to my mental block. i had my tuck and it was so pretty. it wasnt consistent exactly, but i would do it. now i dread tumbling, and i wont even do it with a spot. i even almost quit my team and they made an agreement that while they tumbled i would sit out. but i REALLY want to tumble again. i do a little bit but still havent tried running tumbling. ill do a standiung tuck with a spot and by my self on the tumbl trak i almsot have it. but im SO scared for my running tuck i wont even get in the corner and even try it … i really feel like im letting my team down and myself. im going into highschool soon and i need to get over my mental block to be able to make varsity. if you could give me tips or somethign i would GREATLY appreciate it. i just want to atleast do it with a spot. i no i can do it. i just have blocked it in my mind that i cant. please help me.!
March 8th, 2011 at 5:29 pm
Becca, I sent you an email with some information. It is important to recognize that when you have fallen and/or injured yourself, it is natural to be reluctant to repeat what caused the fall. It IS a trigger. Your brain is trying to protect you by getting you to freeze and stop when you attempt to tumble. You will need to retrain your brain and that will take time and patience but you can do it!! Try my suggestions and let me know how you’re doing, ok?
Dr. Pam
March 15th, 2011 at 5:22 pm
Hi I’ve been in gymnastics for about 6 years, I’m 16 and I’ve been a varsity cheerleader for two years. I’m a base and I’m wicked strong and flexible. I’m an amazing front tumbler, I can do a front handspring anywhere, I can do a full twisting layout. But my biggest problem is my backhandspring! I almost had it until I scared myself. I don’t know how to not be scared while getting ready to do one. I first have to have a spotter then I can do it. I want to be able to do it though without a spotter. I get to the mat to do it and I feel insecure and I get super scared and feel weak. How can I change that! being a veteran cheerleader its patheticto not have one already and I have been getting so frustrated. Any ideas would be appreciated
March 18th, 2011 at 12:48 pm
Dear Christina, I can appreciate your being frustrated but please don’t refer to yourself as being pathetic! You clearly have perfected many skills and you are able to execute a BHS with a spotter, meaning you have it in your body and brain – but – you have spooked yourself into believing you cannot do it alone. What is needed is for you to retrain your brain. If you are afraid, that is, if you perceive doing a BHS as dangerous, your brain tries to protect you from the “danger” by stopping you. The communication between your brain and body needs to be recalibrated. If you look at the “Mental Blocks” page at the top of this blog, you will find more info about blocks. You can also go here http://www.confidentcheerleadingblog.com/mental-blocks/guide-to-unlocking-the-block/ for my Guide to Resolving Mental Blocks. There is a section specifically for athletes who cannot execute without a spotter. This process requires patience and effort but if you are willing to put in the time, you should be able to resolve your block. Let me know how it goes, ok? Good luck to you!
April 22nd, 2011 at 10:17 pm
Hi ,
i cheered for my first time last year as a level one.it was great in all but now im looking on being a level two.i have a round off backhandspring but i do not have a standing backhandspring.my coach says i do but i need to stop being scared and just throw it and when i do get up and throw i do it but with him spotting me (barely).i only have 2 weeks to get it . do you have any advise for me?
April 23rd, 2011 at 3:18 pm
Hi Chelsi,
There are lots of articles on this blog (under the category Mental Blocks) that address this problem.. Basically you have to retrain your brain to allow you to do your SBHS. It’s a step by step process that includes relaxing your body, changing your internal negative thoughts (from “I can’t do this” to “I can do it”), and then a visualization. If you have the patience and discipline to follow the instructions, you should succeed. Good luck!
If the problem is fear of tumbling without a spotter, here is the visualization for this situation:
Visualization – without a spotter
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 back handspring (or any tumbling skill) with your coach or spotter.
7. If you feel more than a little anxiety (more than “4”), stop visualizing this skill and return to your safe place.
8. Stay in your safe place until you feel calm and secure (“4”or less).
9. Now, once again, see yourself in your practice spot beginning to execute a BHS (or whatever) with your coach or spotter.
10. If your anxiety level is manageable (“4” or less), 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 (“5” or more), go back to your safe place and repeat the above steps
16. When you can “see” yourself doing a BHS (or whatever you need a spotter for) with your coach spotting you, without too much anxiety, move the scene to doing it alone.
17. Just like before, if too much anxiety pops up (“5” or more), go back to working with a spotter (in your mind’s eye) or go back to your favorite place to calm down.
18. Repeat this process, each time gradually visualizing yourself executing the BHS alone, step by step, pairing the exhale and relaxation with “seeing” yourself doing it.
19. Be sure to use your power 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 BHS alone is manageable (“4” or less).
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 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!
June 23rd, 2011 at 9:18 pm
hey i am a cheerleader and am a junior in high school. i started cheering in 8th grade. once i started cheering i learned how to do my standing back handspring. every off season i lose it and have to regain it back every year. and every year i end with doing my roundoff handspring. last year as a sophomore i got it and i was doing my roundoff handspring every chance i could. cheerleading is just starting up again and now im scared to do both. i was even working on standing tucks! im just very mental if i dont do something after like a week i tell myself i cant do it and i dont know why. cause i really want to tumble and my coaches are getting very frustrated!! HELP PLEASEE PLEASEEE!!!
June 28th, 2011 at 12:32 pm
I am so afraid to do my round off tuck. I used to be able to, but now I get afraid to do it without someone there. Everyone at my gym says I can do it, but then when I try to I freak out. My tumbling coach is getting really angry with me and I don’t know what to say or do. I really am trying but I just let the fear get to me.
June 28th, 2011 at 10:18 pm
Tereese – please look at all the blog posts on mental blocks and also the tab at the top wher it says “Mental Blocks.” There is a lot of valuable info there for you. It sounds like you will benefit from changing your internal conversation which is now negative. Keep reading and try some of the ideas and let me know how you are doing.
Dr. Pam
July 3rd, 2011 at 12:55 pm
I have ha my backhandspring by myself for weeks. For warm up we would do roundoff stop backhandspring. Then the next week something happened we stopped doing roundoff stop backhandspring for warm up and I couldn’t do backhandsprings when I need it. I’m just scared to do it. I still can’t do it. I dot know what to do. I also have mental blocks on baackhandspring scoops and I don’t know what to do it’s stressing me out
July 5th, 2011 at 2:00 pm
I cheered when i was 8 and 9 and 10. I loved it but i quit. its been 2 years since i’ve cheered and i plan on going back im scared because i’ve gained 35 pounds since then and i dont want to be the worst on my team. I used to be able to do alot of things but now i can’t i dont feel like i can get back to how i used to be. i need advice very bad
July 6th, 2011 at 6:10 am
Hi, my 13 year old daughter has all the sudden stopped doing her standing backhandspring, even with a spot. She has it and even did it at a regional camp in a routine. She says ,”I can do it but totally stops when she tried. She will do her roundoff backhansdsprings all day long with no problem at all. Her whole squad is doing them and she needs to be able to do it forher team. Her coaches have told her she can do it and they are getting frustrated. I have threatend to make her quit cheerleading, I have tried the nice approach, we have done everything but she will not even try or act like she cares if she does it or not. She keeps saying I jus tneed more time but she has been doing this for a year and takes private lessons. She has even stopped letting her private gym teacher spot her. I do not know what do. Do you have any advice?
July 11th, 2011 at 11:50 am
I am currently working on my roundoff back handspring tuck. About a year ago I was being spotted and I was very close to having it by myself. But then, I started to stop at the back handspring and wouldn’t throw my tuck… it got better through and I regained confidence. But then I got close to my tuck again and my spotter told me to throw it alone and they were standing right there but I chickened out in the middle or rotating and landed on my neck. It didn’t hurt and there was no injuries AT ALL. The only injury was my mental blockage. I am always afraid that I will stop, Mid-Tuck, and land on my head. Now I DREAD going to tumbling because the coaches don’t get why I am afraid they keep yelling that I shouldn’t hesitate when I am being spotted. Sometimes I just wanna burst out in tears at my gym but I can’t… And I really wanted to make a better cheer team this year but I didn’t cause I didn’t have my tuck. But sometimes I do my tuck, but usually I won’t I won’t. I used to be fine with doing a standing tuck on trampolines or into soft pits… But now I wont do any backflips without a spot and I feel embarrassed scared.
PLEASE help!
July 12th, 2011 at 5:47 pm
Hi, Sorry I haven’t responded…I was on vacation for a while. If you read through all my posts on mental blocks on this blog you will find a lot of information that will help you. Also, you can download my Guide to Unlocking the Block by going to the top of the blog and click on “Mental Blocks.” The main thing to realize is that you are talking yourself into being scared and blocking. This is pretty common but it is frustrating too. Please try to calm down by finding a quiet place, close your eyes and focus on your exhale. Exhale as slowly as you can – at least 10 – 20 seconds and then repeat several times. A calm body creates a calm mind. Notice that the story you are creating is a negative one so you will need to change your thought process from negative to neutral. Then try a visualization. All of this is in my Guide so please download it and start reading! Take yor time. Resolving a block requires patience! Good luck to you! Dr. Pam.
July 12th, 2011 at 5:49 pm
Hi Rhyan, I responded to your message already by writing to you directly. I encouraged you to be kind to yourself and to take your growing size into consideration. Your body will feel differently than it did a few years ago and so it will take a bit of time to adjust. Please read all the posts on this blog related to mental blocks and confidence. Good luck!
July 12th, 2011 at 5:54 pm
Hello, Even if you didn’t hurt yourself it is still scary to fall and it can set up a situation where you associate tumbling with falling and fear. Your coaches aren’t helping matters by yelling but coaches often do not really understand how to deal with blocks so they get frustrated easily. Too bad. I recommend you download my Guide to Unlocking the Block which can be found on this blog. Go to the top and look for “Mental Blocks” and you will find a link there. I think if you follow the suggestions it will be helpful to you. Essentially you need to retrain your mind and body and visualization is the best way to do that. If you are patient with yourself, take your time and really follow through, you should improve. Keep me posted!
July 12th, 2011 at 5:55 pm
Hello, I already resopnded to your via email but want to encourage you again to set up a time so we can chat on the phone.
July 12th, 2011 at 5:56 pm
I sent an email directly to Bianca but am also posting it here:
Dear Bianca,
Well, the first thing I suggest you do is stop describing yourself as being “very mental!”
Let’s come up with a different identity, ok? How about “persistent” or “committed?” You haven’t given up and that is terrific!!
Mental blocks are very common so you are not alone. I’m not sure why you developed a block but if you are willing to put in the time and patience, you should be able to resolve it.
It sounds like a first step is for you to relax. A tense body makes it harder to perform well. To relax quickly, focus on your out-breath. Exhale as slowly as you can. Try to extend it to 20 or 30 seconds or more for one long exhale. It’s important to do this slowly and repeat several times.
Next, you need to change your attitude. No athlete – especially a superb athlete – believes she should “get” something right away. It takes time to train the brain and body to perfect a skill. And the best athletes focus on process goals, not outcome goals, meaning that they break down a skill into its parts and work to develop each part.
So, instead of giving up in frustration, tell yourself that you will first work on your focus; next you will work on your posture; then you will work on how you place your feet, and so forth. See what I mean? Be patient with yourself! A roundoff BHS has many elements; work to perfect each element, then put it together.
Next you can work on changing your internal conversation which right now is pretty negative, right? Each time you tell yourself you cannot do something, you are giving your mind instructions so – you can’t! Let’s change the conversation to something neutral, ok?
Instead of saying, “I can’t do this,” tell yourself, “I am working on this and I am getting better and better.”
So, this is a start for you. I am also attaching my Guide to Unlocking the Block which has more info for you.
If you really want to resolve your block, it’s important that you set aside time to work on all this. The time spent will be worth it.
Good luck to you and let me know how you do!