Being a nervous gymnast is widespread. In reality, the vast majority of the gymnasts I work with get nervous for his or her meets. Whereas nerves themselves are usually not a foul factor, the best way you reply to them will be for those who discover your nerves are hurting your efficiency.
To start with, keep in mind that nerves imply you care and that the meet is necessary to you. If it wasn’t so necessary you would not get so nervous. So once you begin to really feel these butterflies in your tummy, rename them. As an alternative of claiming “I am so nervous” say “I am excited!” That little shift in perspective will assist your thoughts focus its power in the appropriate place.
Second, nerves can really be useful! When your physique will get nervous it means it’s going into the fight-or-flight response. That is the hazard response your physique has that causes it to react rapidly to one thing you might be perceiving as a risk. Within the case of a meet, the risk may very well be plenty of issues akin to concern of failure, concern of embarrassment, not feeling ready, or stage fright. Whereas feeling a “risk” is not essentially useful, the response your physique has CAN be.
For instance, your physique will pump out hormones that may enable you to run sooner, be stronger, and have extra power. These can all be useful traits with regards to doing all your tumbling passes and your vaults. Nonetheless, for those who aren’t anticipating this additional power you would possibly over rotate your abilities or have an excessive amount of energy and take steps in your landings.
Now that you recognize nerves aren’t such a foul factor, listed below are some suggestions for the way to calm your nerves at your gymnastics meet so you should utilize them to your benefit:
1. Breathe
I say this time and again however it actually is true! Respiration is without doubt one of the finest methods to calm your nerves and the fight-or-flight response that you are going via. In reality, consider respiratory as your “hazard shut-down button.” When your mind notices that you’re taking gradual, deep breaths, it robotically indicators the system that shuts down the hazard response. It does this as a result of it figures in case you have the power to cease and breathe deeply then there should not be any imminent hazard close by. As a result of if there was hazard close by, you certainly could be operating or combating or hiding from it. And since you are not doing that, the hazard has clearly handed.
To be able to be efficient, be sure you take gradual breaths in via your nostril and out via your mouth. With each breath attempt to refill the decrease lobes of your lungs which suggests sending the air deep into your stomach and out into your ribs. In the event you take brief, shallow breaths then your mind continues to sign the hazard response as a result of that is the kind of respiratory you do once you’re fleeing from hazard.
2. Keep within the current second
Most of your nerves come from excited about issues which may occur sooner or later. Otherwise you would possibly even be excited about issues that occurred at your final meet or at a contest final season. As an alternative, preserve your focus within the current second and take it one occasion at a time. In that second, take into consideration what’s necessary now.
Do that you must focus in your warmup, do some stretches, chalk up for bars, tape your ankle, and so forth? Each exercise you might be doing needs to be the one one you might be targeted on. Be certain that your thoughts is not wandering to your beam routine once you’re nonetheless on bars. And for those who discover your thoughts excited about what occurred at your final meet, take a deep breath and convey your focus again to the NOW. The extra targeted you might be within the current second, the much less time your thoughts has to consider all of these “what-ifs” or the issues that make you scared or nervous.
3. Deal with what you’ll be able to management
Similar to excited about the longer term or the previous, specializing in belongings you can’t management will solely make you extra nervous. You’ll be able to’t management the judges, the gear, your teammates’ nerves, your coach’s response or the rest that does not come from you! And once you give attention to these issues, it is going to make you extra nervous as a result of your mind hates uncertainty.
As an alternative, take into consideration what’s below your management. These are issues like your perspective, your effort, your focus, your ideas, your capacity to bounce again, and your power degree. If you flip your give attention to these issues, you set your self accountable for your meet and make it extra doubtless that you’ll have a constructive expertise. Once more, you can not predict the longer term or know what’s going to occur at that meet. However you’ll be able to resolve to be constructive, suppose good ideas, focus in your abilities, and preserve an excellent perspective regardless of what occurs.
4. Ask your self “What is the worst factor that would I occur if I do not do in addition to I would like”
One of many largest issues that gymnasts usually battle with with regards to nerves isn’t understanding how issues are going to prove. It is this uncertainty that results in extra nerves and may make their brains keep in that hazard mode.
Ask your self “What is the worst factor that would occur if I do not do in addition to I would like?” After which brainstorm some solutions. You won’t place or medal which might imply what? Would your coach or mother and father get mad at you? Would you get mad at your self? If that’s the case, do you suppose you’ll be able to deal with that? YES! You have in all probability been in a state of affairs earlier than when your coach was mad at you or your mother and father had been disenchanted. And also you survived! Now, you do not know these issues would even occur. But when they did, you would be okay.
Strive considering of all of the worst case eventualities of what would occur on account of you not doing nicely at your meet. And you may most definitely see that none of them is something you’ll be able to’t deal with. Your mother and father will not cease loving you for those who carry out poorly. Your coaches will not banish you from their gymnasium. And when you is perhaps embarrassed, if that is the worst that occurs you will be alright ultimately. Simply keep in mind that.
5. Deal with methods which have labored up to now
You all have alternative ways of dealing with nerves. Suppose again to some methods which have labored for you up to now. Did you take heed to calming music? Did you learn via a journal with affirmations? Did you shut your eyes and picture your self performing nicely?
If it labored for you up to now it is going to most definitely enable you to once more on this meet. So preserve tabs on methods which have helped you. One technique to determine these out is to suppose again to your finest meet ever and ask your self questions on it. Why do I believe I did so nicely? What do I do to calm my nerves then? Did I really feel actually ready? Did my coach say useful phrases? Did I get an excellent evening of sleep or eat a extremely good breakfast that day?
6. Undertake the motto: “No matter occurs, occurs.”
Once more, you’ll be able to’t management quite a lot of what would possibly occur at your meet. However you’ll be able to management your mindset. Generally going right into a meet with no expectations and simply taking it because it comes is the perfect technique for staying calm. One motto you’ll be able to take with you is “No matter occurs, occurs.”
By considering this, you’ll be able to launch any stress you may need placed on your self and permit your mind to not really feel the specter of concern of failure or letting individuals down. You go into the meet taking it occasion by occasion and never holding onto any sure consequence. Whereas this won’t be the simplest factor so that you can do, I problem you do that at your subsequent meet. Put your give attention to having enjoyable and neglect about the remainder!
7. Smile and have enjoyable
Talking of enjoyable, is not that why you do gymnastics? Tumbling and hovering via the air is enjoyable! It is why you began gymnastics within the first place. Going to meets and with the ability to put all of your methods collectively and present them off will be thrilling! Even for those who’re not probably the most assured, you continue to have a lot to be pleased with. And you have to be having fun with doing gymnastics any likelihood you may get.
Keep in mind to smile and revel in your self. There’s nothing at stake at your meet that’s value not having enjoyable. Plus, judges love once you smile and appear like you are having enjoyable. So it would even assist your rating!
8. Keep in mind how laborious you’ve got labored for this
It’s normal to enter a meet and really feel such as you’re not as ready as you’d wish to be. Most gymnasts really feel this. But additionally keep in mind that you’ve got labored actually laborious. You have been coaching all summer time and thru the years you’ve got put in quite a lot of hours of apply and coaching. Belief this. Belief your coaching. Belief your self. Belief your coaches. And simply go on the market and belief your self. You are able to do this!
Whereas nerves will be debilitating for some gymnasts, once you make a shift in your mindset you’ll be able to come to see nerves as useful. Keep in mind to inform your self “I am excited” once you really feel the butterflies in your tummy so you’ll be able to reframe your nerves. Keep within the current second and give attention to the occasion you are on as a substitute of letting your thoughts take into consideration different occasions or previous meets. Deal with what you’ll be able to management at your meet akin to your mindset, perspective, and energy and let go of what you’ll be able to’t management such because the judging, different opponents, your coach’s response, or the way you suppose your mother and father would possibly really feel about your efficiency.
In the event you get actually nervous, ask your self “What is the worst that would occur” and understand that regardless of the unfavourable consequence, you’ve got made it via that earlier than so you will be alright. Additionally consider what’s helped you up to now to settle down your nerves and attempt to repeat these methods. In the event you can calm down and undertake the motto “No matter occurs, occurs” you will end up a lot much less connected to the result of your meet and extra about to simply smile and have enjoyable at your meet! At all times keep in mind how laborious you’ve got been working for this. Belief your self and your coaching and go on the market and do your finest.
Dad and mom, having a gymnast who will get actually nervous earlier than her meet is usually a powerful factor to navigate via!
Whereas the guidelines above are geared in direction of your gymnast, listed below are some issues you are able to do to assist your nervous gymnast.
1. Do not Add Any Extra Strain to Her
Whilst you won’t suppose you set stress in your gymnast, typically you would possibly do it with out even realizing it! For instance, once you ask her one million questions earlier than her meet you’ll be able to ship her mind into that fight-or-flight. So lay off the questions.
You can too add stress by saying issues like “Simply go on the market and do your finest.” That ‘do your finest’ half can really feel like a heavy weight in your gymnast’s shoulders as a result of she does not need to disappoint you. As an alternative, you would possibly say, “I really like you. Have enjoyable. I am going to see you when it is over.”
You may also attempt to give your gymnast suggestions for the way to do higher. “Rembmer to maintain your arms straight on bars” or “Smile on the judges” would possibly all appear innocent, however to your gymnast they add extra stress.
No directions, no recommendation, nothing however pure help in your gymnast! Belief that she’s acquired this, even for those who’re not so certain!
2. Verify Your Personal Nerves
If you’re nervous in your gymnast, you’ll be able to put these nerves on her and she is going to really feel them. Take deep breaths and get your self into a peaceful mind-set. Keep in mind that your gymnast has been coaching laborious and that no matter occurs, she’ll be taught one thing from it.
Nastia Liukin’s mother used to get so nervous that she would not attend or watch any of Nastia’s meets. In the event you’re that mother, then perhaps staying house is the appropriate selection for you. You need to be sure you aren’t bringing any additional nervous power to your gymnast.
3. At The Finish Of Her Meet, Do not Supply Constructive Criticism
You would possibly discover issues your gymnast can enhance on and be keen to inform her so she will be able to do higher at her subsequent meet. Do not do it! As an alternative, inform your gymnast how proud you might be of her and provides her a hug. If you supply recommendation or constructive criticism, it makes it extra doubtless that your gymnast will really feel like she did not do her finest. That feeling can carry into her subsequent meet and trigger her to be extra nervous the following time. Let her coach be the one to offer her the suggestions.
Hope the following tips assist!
—–
In the event you or your gymnast wants help, along with the sources beneath I additionally supply one-on-one teaching classes by way of Zoom.
Useful Hyperlinks:
