Champion athletes know that winning is the science of being totally prepared.  For cheerleaders who want to ace a competition, here is a technique called the Enders Practice Routine. 

It’s based on a psychological learning theory called classical conditioning. The technique helps you to train your mind and body to respond in the way you wish. Each time you practice this you will be building the brain you want. 

Here’s how it works. You begin with a relaxation exercise and then you say your “power word” to yourself to connect yourself to your ideal performance state. And then you begin to practice. 

(A power word is a word or phrase that connects to the way you want to feel during competition.  It should be meaningful to you. It can be something like “focused,” or “confident” or “doing it” - whatever works for you.) 

Let’s say you are working on your tumbling; you would exhale slowly, call up your power word, and when you feel really focused, then and only then, begin to practice. As soon as you feel yourself getting distracted, stop everything! Then go back to your breathing, get focused using your power word, and then resume practice. Repeat. 

Each time you get distracted, stop and repeat the breathing, power word, and focusing. You only rehearse or practice while you are in this positive mental space. This way, you are training yourself to only perform while you are in this ideal state and when you reach the actual performance situation, you’ll be in great shape! 

Obviously this requires patience on your part.  The temptation will be to rush ahead and just practice in the same old way but please - give this a try and you will reap the benefits! 

ENDERS PRACTICE ROUTINE  

1. Begin with relaxation exercise - exhale slowly several times

2. Once relaxed, connect with your Ideal Performance State

3. Say power word/phrase to yourself

4. Once firmly in “positive space” begin to practice

5. As soon as you notice you are leaving positive space, STOP EVERYTHING, then re-connect with positive space.

6. Once firmly in positive space again, repeat power word/phrase and resume your work.

7. Practice ONLY in positive space.

8. Important to strengthen association between positive space and practice.

9. At time of performance, exhale slowly three times and repeat power word/phrase to get back into positive space.

Cheerleaders are busy people.  There’s all that school work to get done on top of hours of cheerleading practice plus maintaining a social life.  Many cheerleaders tend to listen to music while they study and in addition to that, they are busy responding to emails and text messages. 

Of course, if you ask them how they can stay focused and get anything done, they will tell you they can manage just fine, thank you.  But can they? 

There is, at this point, a significant body of research on the impact of multitasking and the studies suggest that cheerleaders, like many of us, are fooling themselves into believing that they can get more done by multitasking. 

Actually, pushing yourself to perform two or more tasks is extremely inefficient says David Meyer, a cognitive neuroscientist at the University of Michigan.  Dr. Meyer and his colleagues found that people who toggle between tasks lose valuable time in the transitions. 

You see, the brain has to refocus each time it switches activities and that time can add up over the course of a day.  There is also something called “working memory” which is like “mental counter space,” says Dr. Laura Vanderberg, a biology researcher at Tufts University. There is only so much “mental counter space” and everything we do takes mental energy which takes up room on that mental counter. 

Multitasking adds to the drain on the brain’s limited supply of resources. 

So, what does this have to do with cheerleading?  Well, researchers at Stanford University found that people who try to juggle things such as checking text messages while writing an email or studying, are unable to block unimportant information as well as those who consume one media stream at a time. 

In other words, these people are distracted - all the time!  They cannot stop thinking about tasks they are not doing. They have trained their brains to be unfocused. 

The reason this is important for cheerleaders is because cheerleading - especially tumbling and stunting - require laser focus, meaning focusing on one thing only.  A distracted cheerleader is vulnerable to being injured or causing injury. 

So the next time you are tempted to do 3 things at once, remember that you are actively training your brain to be inefficient and distracted.

Cheerleaders and cheer coaches have many opportunities to learn how to perfect motions, jumps, tumbling and stunts.  There are books, of course, many of which are excellent, and there are videos. 

The advantage of books is their portability and the fact that you don’t have to rely on technology to use them.  Videos require either a computer or a DVD player but since most people have one or the other, this usually doesn’t pose a problem. 

 I’ve taken some time recently to view several cheerleading videos and I’m happy to say I recommend them all!  Here’s the scoop: 

1. Coaching 101: Introduction to Motions and Progressions (with Shari Goodman) 

(This DVD and the 3 that follow are all produced by Cheer Coach & Advisor Magazine and can be found at http://www.ChampionshipProductions.com ) 

Coach Goodman expertly teaches 10 separate motions, ways to drill a squad while moving into basic motion sequences, and then demonstrates an intermediate level sequence that includes a cheer with the motions.  This is an easy-to-follow video that will make your learning a pleasure. 

1. Coaching 102: Beginner Cheer Formations and Transitions (with Alison Dytko) 

Alison Dytko begins with a review of how to set six different formations and then demonstrates six transitions. There is a demonstration of the full skill for each transition. Every move is broken down into simple steps to enhance your learning. 

1. Coaching 103: Introduction to Jump and Jump conditioning (with Mayra Brandt) 

Coach Brandt takes her squad through 3 basic stretching exercises (important!) and then moves into 3 jump approaches.  Brandt offers specific instructions and tips for 7 jumps.  She also provides conditioning exercises and other goodies! 

1. Coaching 104: Level 2 and Level 3 Tryouts (with Stephanie Scurrah) 

Getting ready for tryouts?  This DVD will definitely help! Coach Scurrah’s cheerleaders demonstrate tryout skills required for Level 2 such as running, and tumbling.  She also shows a simulation for Level 3. 

1. FlyGirl Elevation Series: Coaching Confidence in Cheerleading

Visit http://www.flygirl.ca for more information. 

Mandy Cheetham is President of FlyGirl.  She is a choreographer and coach who has worked with some of the best teams in the world. Mandy narrates this DVD which depicts 4 cheerleaders executing stunts. 

A thoughtful and patient teacher, Mandy puts her cheerleaders through several stunt routines as she describes each detail of how it’s done.  She also demonstrates several common mistakes stunters make and how to resolve them. 

The DVD covers double base elevators, cradles, full twist cradles, liberties, and more. 

1. For the Love of Tumbling by Debbie Love

Contact Debbie at Debbie@showtimespirit.com  or Marcandluv@aol.com 

Debbie Love is Tumbling Director at Showtime Spirit in Lexington, KY.  Debbie also consults to cheerleaders and coaches nationwide. 

This DVD comes with a manual that includes detailed instructions on how to do several tumbling moves, from basic skills such as a forward roll and a handstand to combination skills. 

Debbie narrates the video as several cheerleaders demonstrate the various moves. One thing that Debbie stresses over and over is the need for cheerleaders to develop a strong and conditioned body. Her manual offers detailed information on what exercises a cheerleader can do to get in excellent tumbling condition. For example, she has a pages on “tuck conditioning” and “jump conditioning” which include explanations for the suggested exercises.

Cheerleaders - you will be happy to know that your coaches take their work seriously.  A good sized group of cheerleading coaches from across the country attended this year’s Cheer Ltd’s Cheerleading Conference held at Methodist University in Fayetteville, NC. 

The event offered abundant opportunities for coaches (and cheerleaders) to learn new skills and refine and strengthen existing ones. Some coaches attended safety certification programs which, of course, are essential for any coach. Other courses included such topics as team-building, tryouts, flexibility, tumbling, stunts and pyramids, and developing leadership skills. 

Cheerleaders were able to attend some of the same courses as coaches and also had their own courses such as a cheerleader master class, motions, jumps, how to succeed in college, and confidence.

 I was honored to offer two classes, one for coaches and one for cheerleaders on The Mental Game of Cheerleading. 

I was impressed with the enthusiasm of the other instructors and all of the participants.  It’s clear that everyone sees him/herself as life-long learners. That makes sense since excellence means that one is always open to learning! 

It wasn’t all work however!  There was a lot of fun including chatting at mealtimes, the big pep rally on Friday night, and the wonderful celebration dinner on Saturday night where coaches and cheerleaders were honored for their contribution to the spri industry. (More about that in a future blog.) 

 It was a personal pleasure for me to be so warmly welcomed into the cheerleading community by these outstanding individuals.  I learned a lot and look forward to continuing my education and deepening my relationships with my new found friends.

I have heard from many cheerleaders who are worried about tryouts.  This has led me to decide to write a book about this topic.  I am working on the book now but I will include excerpts from it in today’s and upcoming posts. 

Doubts are fueled by several factors including Lack of Accurate Feedback about Skill Level and Ability.   If you are a true beginner, with no previous cheerleading or tumbling experience, you will be trying out for a beginners’ team so this does not apply to you. 

I have seen cheerleaders who think they are not skilled enough pass on trying out for a varsity squad when, in fact they did have the right skills for varsity.  And I have seen the reverse - cheerleaders believing they were highly skilled but were not - trying out for an upper level team that was way out of their range.  

There are also cheerleaders who think they can learn a new skill such as a backward handspring a week before tryouts!  Well, this is obviously not a good idea!  Having an accurate and objective sense of your skill level is important and can save you much heartache. 

The solution?  Ideally your current coach or instructor will already have been giving you consistent feedback about your skill level and ability but if not, ask your coach to assess your skills and ask your coach if you are ready to try out for a particular squad.  If your coach tells you that you are NOT ready, take this information as data, not as a personal attack. Find out what you need to work on so you can prepare for next year. 

Inadequate Training: This problem is related to problem number three. In this instance the cheerleader simply has not had the right kind of training in order to move to the next level. Many cheerleaders know that they have not have the right kind of training or experience because their skill level is not up to par. Not having the right kind of training contributes to doubt. 

Solution? The solution in this instance is pretty straightforward and that is to make sure that you do get adequate training. There are countless cheerleading gyms available to learn the skills. There are also videos and books which may be helpful.  (Of course do NOT try any tumbling moves on your own - be safe!) Before you sign up for a cheer gym, visit several and observe other cheerleaders and talk to them to see what they recommend. You can often get a sense of a place from the “feel” of the mood of the cheerleaders who are there.  If you are a parent looking for a gym for your kids, definitely talk to other parents to get their read on a place.

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.