We get a lot of questions about mental blocks on a number of skills. Let’s take a closer look at back tumbling and beam flight series this week with some tips and drills to build mental toughness.

Owning back tumbling
Some gymnasts may not be able to articulate why they are afraid of going backward. They may have been able to tumble backwards for years and then “poof” it’s gone. Working with a coach on progressions or drills is a key element in order to teach the body what to do and how to do it correctly.  So if you find yourself balking, go back to a progression.  

Repetition is another key element to break through fear. Lots of numbers, until you can perform the element or progression with ease and confidence.  Both progressions with repetitions may help break down the fear of going backwards and regain confidence to compete the skill successfully.

With the aid and supervision of your coach try the following drills and progressions:

Skill: Round off back handspring

 

• Back limbers are great starting point. The skill allows you to be in control of your body in a stationary position.

• Take it a step further with a coaches spot and from a stationary position jump backwards reaching for the floor in an arched position, have your coach hold you in the shape just before you snap down out of the back handspring.

• Sometimes when performing the round off back handspring we need to take one skill at a time as you are performing them. To break this down work on round off rebound landing flat back onto a resi mat. Video: Pre-round off back handspring drill

The beam series
Affirmations or positive self talk, are short statements to help you keep negative thoughts out of the mind.  Jot down positive words or affirmations such as, “I can do this, relax, take a deep breath.” Take it with you to practice and say it each time you go to the event.

With the aid and supervision of your coach try the following drills and progressions:

Skill & Drill: Back handspring layout step out

• Some visual cues when working on a handstand step down drill, ‘are you looking for that first foot coming down, do you then look at your hands?’  This is very good for the neurological system. 

• Using a long theraband step onto it holding each side with your hands by your sides and drive your arms up over your head to assimilate the set that is required going into the layout step out.

• Have your coach step in and spot once you’ve mastered your visual cues from a handstand step down. Using a panel mat proceed with the handstand step down into the layout step out off the panel mat to land safely onto the floor. Video: Layout step out drill. 

By incorporating progressions, repetitions and your affirmation cheat sheet, you will be amazed how far it can take you to your full potential, that’s the mental edge. Check in next week for Mental Edge Monday part II when we learn more about mental toughness and problem skills on bars and vault.