Now that summer is here, most everyone is working “up
skills” or skills that they will be competing the following season. However,
this is also the time that some will struggle with “losing” skills or they may
hit that mental block with the harder skills.
So, what happens when a gymnast says, “I’m scared of a
gymnastics skill that I used to be able to do. Or, I’m too afraid to try it.”
Many gymnasts say that having a mental block is one of the
worst parts of gymnastics. Sometimes they happen for no apparent reason, and
you might be able to get the gymnast to complete the skill without problem, if
you work at helping them get past there issue.
Here are 8 helpful tips to help both coach and gymnast work
through those moments that just might lead to a mental shutdown of skills:
Communicate! Almost every gymnast has had a mental block during
her career, so it is not uncommon that your coach has not seen this happen
before. The gymnast should want to try to work through the problem, while the
coach figures out a plan of action to perform skill again. The two of you
should be able to come up with a game plan together.
Visualize. Close your eyes and mentally perform the skill
over and over, using as much detail as possible. Sometimes, fear can be enough
to scare you from even visualizing, but keep pushing through. Spend time to
visually work through the troubling parts and practice performing the skill
through completion over and over!
Take a step back. Start back with progression work on the
skill again. If the gymnast is too frightened to perform progressions alone,
coaches should assist in spotting or working on modified equipment.
Go back as
far as you need to, and do that variation of the skill over and over again.
Doing the progressions will help more than shutting down every time you try to
do the original skill.
Break it down. Do not overthink the skill. Focus on one
specific moment during the skill. Some coaches argue that it doesn’t even
matter what, but the key is to get your mind to work automatically. Clear your
mind, think of the end result, and let muscle memory take over.
Mental choreography. This correlates with breaking it down.
Work out several short phrases for completion of the skill. The idea is to re-focus your mind on good
technique instead of fear. Mental choreography might be repeating in your head
“Shoulders open, reach back, spot the landing.” You can also add in positive
words to your mental choreography, such as, “I got this!.” Work with your coach
to develop a mental choreography for the skill that’s giving you trouble. They
will know what are the main points to be focusing on and how best to prepare.
Watch video. Have a coach or another athlete film the
skill…then watch it over and over! You are tricking you mind into believing you
can simply do this skill instead of being fearful.
Keep strong. Stay patient. You will get the skill back. It
is simply a matter of visualization, progression and determination. Don’t give
up!