Mental Edge Monday-Get in the Zone
Mental Edge Monday-Get in the Zone
Gymnasts spend countless hours in the gym day after day, week after week training their bodies to be in peak performance for competitions. However, there just isn’t enough time for coaches to address fears, frustration or mental blocks in training. Never fear, Doc Ali and her team of mental toughness trainers at HeadGames have a wonderful program that reaches out to athletes all over the world, called WebCamp. Ever heard of it? It’s an online mental toughness program that helps with fear, confidence, anything that’s stopping you from being the best version of yourself. The online live community chat room sessions vary from as few as 15 to 50 participants. As the word gets out, more and more athletes are trying the program and getting phenomenal results.
Gymnastike got a sneak peak of WebCamp with coach, Jennifer Roitman-Seamans, M.A. Jen has worked with Doc Ali for 15 years. She is a former competitive gymnast from New York and competed at the collegiate level for the University of Vermont. Jen has a Bachelor’s degree in Psychology from UVM as well as a Master’s degree in Sport and Exercise Psychology with a Counseling focus from the Arizona School of Professional Psychology. She’s had her share of fears and adversities in her gymnastics career and can relate to others who are struggling with mental toughness. Her high-energy enthusiasm is contagious and coach Jen has a genuine concern for the participants in WebCamp.
Each week, WebCamp participants log in and are greeted face to face with a mental toughness trainer focusing on a new topic in the workbook, The Athlete Warrior. This week’s mental edge focus is how to get in the zone. That mystical place where your sport feels effortless and where everything is going perfect. Now with regional and national competitions only weeks away, getting in your zone is key in order to perform to the best of your ability.
Here are a three drills coach Jen discussed to create that ideal mental state or “the zone.”
1. Think about and jot down what it feels like to be in the zone. You might feel, “calm, powerful, positive, fearless, unstoppable, fierce, strong or focused.”
2. Think about what takes you out of your zone. It may be, “fear, coach’s frustration, too much homework, arguing with a family member, too much pressure or stress.”
3. Think about what keeps you in the zone to block out distractions. Perhaps utilizing mental choreography a technique that matches the mind to the body. Visualization and feeling your body going through the skill and performing it successfully. Positive self-talk, words like, “I got this, or “just like practice.” Saying your cue words that are rhythmic with the element, such as “strong tap, see my toes, reach.” Singing your favorite song in your head to aid as a distraction to make you feel good.
The best way to get in the zone is to practice recreating it by getting into the present. The present is where you’re not focused on what happened in the past and not what might happen in the future. The what if’s disappear and you are fully engaged on what you need to do in your sport in this present moment.
First step: Focus on your breathing-it’s a mind, body connector. Take deep five breaths, and be aware of how your breath feels going into your body and going out of your body. This will help you get into that zone.
Second step: Use the words you used to jot down how it feels to be in the zone after each breath. For example, close your eyes, take a breath, say “fierce,” take a second breath, “unstoppable.”
Third step: The next time you’re at practice or at a meet and you feel fear or anxiety, flip it and get into your ideal mental state or zone by using the first and second steps we mentioned above. The more you practice the easier it will be to get into your zone.
Take advantage of this great program, WebCamp for all your mental toughness needs. It’s fun, interactive and you might even make a new friend in the chat room. Let one of the mental toughness coaches train your mind to help you become confident, fierce and unstoppable.
What are some mental toughness challenges you’d like to see answered? Comment below!
Gymnastike got a sneak peak of WebCamp with coach, Jennifer Roitman-Seamans, M.A. Jen has worked with Doc Ali for 15 years. She is a former competitive gymnast from New York and competed at the collegiate level for the University of Vermont. Jen has a Bachelor’s degree in Psychology from UVM as well as a Master’s degree in Sport and Exercise Psychology with a Counseling focus from the Arizona School of Professional Psychology. She’s had her share of fears and adversities in her gymnastics career and can relate to others who are struggling with mental toughness. Her high-energy enthusiasm is contagious and coach Jen has a genuine concern for the participants in WebCamp.
Each week, WebCamp participants log in and are greeted face to face with a mental toughness trainer focusing on a new topic in the workbook, The Athlete Warrior. This week’s mental edge focus is how to get in the zone. That mystical place where your sport feels effortless and where everything is going perfect. Now with regional and national competitions only weeks away, getting in your zone is key in order to perform to the best of your ability.
Here are a three drills coach Jen discussed to create that ideal mental state or “the zone.”
1. Think about and jot down what it feels like to be in the zone. You might feel, “calm, powerful, positive, fearless, unstoppable, fierce, strong or focused.”
2. Think about what takes you out of your zone. It may be, “fear, coach’s frustration, too much homework, arguing with a family member, too much pressure or stress.”
3. Think about what keeps you in the zone to block out distractions. Perhaps utilizing mental choreography a technique that matches the mind to the body. Visualization and feeling your body going through the skill and performing it successfully. Positive self-talk, words like, “I got this, or “just like practice.” Saying your cue words that are rhythmic with the element, such as “strong tap, see my toes, reach.” Singing your favorite song in your head to aid as a distraction to make you feel good.
The best way to get in the zone is to practice recreating it by getting into the present. The present is where you’re not focused on what happened in the past and not what might happen in the future. The what if’s disappear and you are fully engaged on what you need to do in your sport in this present moment.
First step: Focus on your breathing-it’s a mind, body connector. Take deep five breaths, and be aware of how your breath feels going into your body and going out of your body. This will help you get into that zone.
Second step: Use the words you used to jot down how it feels to be in the zone after each breath. For example, close your eyes, take a breath, say “fierce,” take a second breath, “unstoppable.”
Third step: The next time you’re at practice or at a meet and you feel fear or anxiety, flip it and get into your ideal mental state or zone by using the first and second steps we mentioned above. The more you practice the easier it will be to get into your zone.
Take advantage of this great program, WebCamp for all your mental toughness needs. It’s fun, interactive and you might even make a new friend in the chat room. Let one of the mental toughness coaches train your mind to help you become confident, fierce and unstoppable.
What are some mental toughness challenges you’d like to see answered? Comment below!