Did you know that we all are constantly training our brain?  That’s right.  Each thought you have, each conversation you engage in and each behavior your perform changes your brain.  This is what we now know from the exciting research from the field of behavior neurology.  These scientists refer to our brain’s “plasticity” meaning that your brain is, like plastic in that it can be molded or changed. 

When you have a mental block you have programmed your brain in a particular way which is why it can take a bit of time and a lot of patience and effort to re-program your brain. 

One way to help you retrain your brain is to use a trigger word or phrase or, what I like to call a “power word” to direct your brain to respond in a particular way. 

Let’s look at Debbie Love’s 9^th step from her Breaking Free system: 

 The coach, parent and athlete need to agree on a focus word like “stop” so that when the athlete hears the word he/she knows to bring his/her mind back into focus. This can be used at school, home, practice, or competition. You can also have some focal thoughts to pull your mind back into focus like “Relax,” “I am able to do this,” “No big deal, let’s go.” When you are able to control your emotions, your mind is able to direct. 

As I have mentioned in previous posts, the ability to focus is essential to any performance success.  In this day of cell phones, smart phones, ipads, and so forth, your brain has a harder time getting focused.  (Unfortunately, extensive use of these devices actually trains the brain to be highly distractible – not good for anyone especially athletes!) 

Too many cheerleaders can’t even tell when they are distracted because this feels normal to them.  That’s why I am a big fan of focusing exercises.  Once you learn how to distinguish between a focused and a distracted state, devise a power word to attach to the focused state.  It can be simply “focus.” 

Similarly, come up with a word that helps you get re-focused if you are distracted.  Debbie wisely recommends that the coach or parent get attuned to the cheerleader in noticing when the athlete is not focused.  At this point, having the parent or coach say, “stop” (being distracted) or “re-focus” can help the athlete learn when and how to get focused.

Each time a power word is used to redirect the focus, you are training the brain to respond to that power word.  You will also be training your brain to be focused which is, of course, a good thing! 

This ends the series on Debbie Love’s 9-step system called Breaking Free.  Again, I encourage you to go to her website for extensive information and tips about tumbling.  Also, join our Facebook Page – http://www.facebook.com/unlockcheerleadingmentalblocks .

There is an ongoing internal conversation that happens when a cheerleader is executing a skill.  When a cheerleader has a mental block, that conversation can take a nasty turn!  For example, “I’m no good at this!” or “I’ll never get it right!”  Or “Everyone is laughing at me!” 

Do these sound familiar?  Well, guess what – your brain perceives such statements as instructions!  Therefore it’s critical that you be careful about what you are telling yourself.   (more…)

It’s not unusual for cheerleaders to experience fear when attempting to tumble or execute a stunt.  I frequently get questions from cheerleaders who ask me how to “get over” fear of some kind. What follows is my response to a cheerleader who wrote saying she gets scared everytime she gets ready to throw something like a cartwheel or a forward roll.  She said that she takes a step to do it and then steps back and repeats that over and over.  Since this cheerleader’s problem is fairly typical, I thought I would share my response to her with all of you.

Here is my response:

Dear X,

Do you know why you get scared?  Did you ever fall or injure yourself in any way?  Or are you afraid that might happen?  Since you didn’t mention an injury or a fall, I will assume you are afraid something might happen and that is what’s spooking you.  

Many cheerleaders have fears and many learn how to overcome them.  You can, too!  Ready?  Okay…if you’re really ready to work on your mental block, read on.

First – you must calm down and view this situation like a scientist would – objectively.  Your anxiety is leading you to catastrophize and think the worst which only feeds the anxiety and makes it worse.

So, right now, as you are reading this, slow down your breathing by exhaling slowly – as slowly as possible three times.  Ready?  Go ahead and do it…take your time. Now do it again!  (I told you this required patience.)  With each out-breath, tell yourself that you are relaxing more and more.

Whenever you feel worried or anxious, slow down your breathing by doing this. When we are anxious we don’t think clearly and right now you need to think clearly, right?

Okay. Now that you are calmer, let’s look at this situation as objectively as possible. What are the facts?  It sounds like you are somewhat new to tumbling and often when we try something new, it can be a bit scary.  Your body hasn’t yet gotten comfortable with tumbling.

You may not remember since it was a long time ago but when you were little and just beginning to walk, that seemed hard, too!  You first had to learn how to balance your head, then how to sit up, then how to stand up, then how to balance your body when you would stand up, then how to take that first step, then how to take the second step and so forth. ]

Now you don’t think twice about walking, do you?  It’s the same with tumbling! Eventually, over time, as you practice more and more, tumbling will become almost second nature to you!

Be kind to yourself as you learn something new!

Now, you may want to try this technique which may help you to reduce your fear.  The goal is to reduce your fear to a manageable level.  And I assume you will work with your private coach on this.  He or she can tell you when you are ready to move to the next level.  Safety is important!

1. Find a nice quiet place and while sitting up, close your eyes.
2. Exhale as slowly as you can 3 – 4 times through your mouth, then inhale through your nose.
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 throw your cartwheel or forward roll.
7. See yourself executing the move with grace and ease and “feel” yourself enjoying it; enjoy your success.
8. 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.”
9. Once you have your power label, visualize and feel the whole successful routine again only this time say your cue word to yourself.
10. Repeat over and over.  Each time you do this, you will be creating brain and muscle memory.   
11. If you feel any anxiety during this phase, stop visualizing the cartwheel or forward roll and return to your favorite safe place.
12. Stay in your safe place until you feel relaxed.
13. Once relaxed, return to visualizing throwing your cartwheel and repeat your cue word to yourself again.
14. Keep repeating this process until the anxiety associated with visualizing the cartwheel or forward roll is manageable.
15. Do not expect the anxiety to disappear completely, the goal is MANAGEABLE ANXIETY.
16. Once you can, in your mind’s eye, execute the cartwheel, repeat over and over using your power label.

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

Now, one last thing; when you next begin to do your tumbling, take a moment to focus, exhale slowly, say your power label to yourself and see yourself executing the move successfully. Then go ahead! 

I know this has been a long response but I wanted to be thorough.  Change takes time and effort.  If you want, show this to your coach so he or she knows how serious you are about doing well. 

Good luck with this.  I’m so glad you wrote to me about this.  Please keep me posted.

And to all of you who read this, please let me know your thoughts and feel free to write with your questions.