A Letter To My Young Athletes: How To Train Your Inner Strength

Inner Strength - The Gymnastics Way

Dear Young Athletes,

At this point, you all are between 6 and 9 years old. Some of you have been training with me for 1 year now, others close to 3 years. I’ve watched you laugh, cry, fall and grow. I don’t keep track of how many medals you’ve won, but I know your personalities, strengths, weaknesses and your individual journey by heart. And I am proud of you. You don’t realise it yet, but through your training you’re learning so many important life lessons, and building the foundation of your inner strength.

As you grow older, life will get harder and more confusing. You will need to rely more and more on your own inner strength, instead of coaches or parents to guide you. I am writing you this letter to remind you that the lessons you’re learning now in gymnastics apply also to other aspects of your life.

All that I say below, I have said to you before in training, though in much less detail. I don’t explain the concepts to you now, because you are too young to understand. But you are practicing them, and you are growing strong. And if in future you struggle, or feel broken, or start to doubt yourself, I hope that you will read this letter and tap into your training.

To train your inner strength, do the following:


1. Dare To Fail

You’ve already failed countless times in gymnastics. You failed while learning new skills, you failed in competition, you failed while others succeeded. But you haven’t given up. 

I tell you repeatedly in training that failure is how you learn, how you grow stronger. And you’ve internalized this. When you fail, you say to me: “Gymnastics is falling.” “I want to try again.” “Can I try on my own without help now?” You’re no longer embarrassed by failure; you’re familiar with it and accept it as part of the path towards excellence.

Well, this is how life works too. Successful people rarely find success without first becoming familiar with failure.

If you ever find yourself afraid to fail, remember that before you were 9 years old, you knew that the path to success is through daring to fail. Dare again, fail again, grow again.

“It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all, in which case you fail by default.” — JK Rowling 


2. Welcome Challenges

Inner strengthThere are 2 kinds of young athletes: the ones who welcome tough training and consistently do more than what is required of them, and the ones who waste time and energy complaining or making excuses. The first kind of athlete progresses faster and achieves better results.

Some of you are naturally the first kind, others naturally the second. But in training, I try to mould all of you to be the first kind. This is why I come down harshly on complaining and always nag at you to learn to enjoy tough conditioning.

But as you grow older, and definitely once you are an adult, nobody will spend as much time trying to help you become the first kind of person. You must do it for yourself.

Because life works the same way. Challenges in life are the “tough conditioning” which will help you excel at it. Whether you like them or not, challenges will come. What determines how much you gain from them are your attitude and the amount of effort you give to overcoming them.

When facing challenges, think back to your training: keep calm and solve one problem at a time, push your own limits incrementally and repeat until you succeed.

“From time to time in the years to come, I hope you will be treated unfairly, so that you will come to know the value of justice. I hope that you will suffer betrayal because that will teach you the importance of loyalty. Sorry to say, but I hope you will be lonely from time to time so that you don’t take friends for granted. I wish you bad luck, again, from time to time so that you will be conscious of the role of chance in life and understand that your success is not completely deserved and that the failure of others is not completely deserved either. And when you lose, as you will from time to time, I hope every now and then, your opponent will gloat over your failure. It is a way for you to understand the importance of sportsmanship. I hope you’ll be ignored so you know the importance of listening to others, and I hope you will have just enough pain to learn compassion. Whether I wish these things or not, they’re going to happen. And whether you benefit from them or not will depend upon your ability to see the message in your misfortunes.”

Chief Justice John Roberts, Cardigan Mountain School Commencement Address


3. Practice Consistently

If you want to do this skill well once in competition, you have to do it well 1000 times in practice.” I repeat this so often, I sound like a broken record. I say 1000 times, because I’m not sure you can count up to 10,000 yet, but 10,000 is more accurate.

Remember the 5-in-a-row drill? When you learn new skills, I ask you to repeat the new skill successfully 5 times in a row. If you fail on any attempt, you go back to zero and start again.  Once, one of you turned to me after 4 successful attempts and said, earnestly, “I wish I can succeed on the next one.” You didn’t, and you had to start all over again. You ended up having to attempt about 50 times to get 4 sets of 5-in-a-row.

When we first started the 5-in-a-row drill, you got frustrated easily. But now you grit your teeth and focus. You do, and fail, and do again. And slowly but surely, you become more consistent.

The same thing applies to inner strength. If you want to have sufficient inner strength to weather the big storms in life, you have to practice being strong in every small annoyance, inconvenience or setback. To train yourself to control your emotions, start by keeping calm when someone cuts your line, or when you don’t get the grades you want in school. To train determination, choose to increase effort or find alternative solutions, instead of complaining, when the restaurant you want is fully booked. It may not sound like much, but these baby steps matter. Remember that you learnt your handstand walk by starting with 2 steps, then 10 steps, then 30 steps, then 60 steps.  

And be patient. It will almost always take longer than you think to get the results you want. Don’t give up. 


4. Support Others

Many people mistakenly think that gymnastics is not a team sport, because gymnasts perform their routines individually at competition. But you know better.

You know that your teammates encouraged you when training was tough, cheered for you in competition, comforted you when you failed. You did the same for them, and together you all were strong.

To grow stronger, support others and accept support in return. Sometimes it is easier to encourage others than it is to encourage yourself. Support others unselfishly and watch them grow strong as a result. You will find confidence and a sense of purpose. When they return the favour, never be too proud to accept help in return.

No one is strong on their own. Strong supportive relationships not only make you stronger but also happier

“[I]t is not true that I am self-made. Like everyone, to get to where I am, I stood on the shoulders of giants. My life was built on a foundation of parents, coaches, and teachers; of kind souls who lent couches or gym back rooms where I could sleep; of mentors who shared wisdom and advice; of idols who motivated me from the pages of magazines (and, as my life grew, from personal interaction).” Arnold Schwarzenegger


5. Believe In Yourself

You’re too young to observe this right now, but I have: those of you who believe in yourself progress faster. It’s subtle, but those of you who believe in yourself actually push harder, bounce back quicker and are happier during training.

Self-esteem can be trained. Some of you started gymnastics shy and unsure, and have blossomed into confident young girls. If you ever stop believing in yourself, remember that before you were 9, you accomplished amazing things that many adults can’t do. Believe in yourself again, because you can accomplish amazing things again.

If you want to accomplish something, don’t wait until you feel confident to try it. Become confident by practicing, failing and bouncing back. You may not feel confident about new skills or knowledge, but you can be confident about your resilience and inner strength.


6. Laugh At Yourself

You may not remember this, but right now, whenever you fall in training, you laugh at yourself. Then you just get back up and try again. No fuss, no drama, only fun. As you grow older, you may notice that you start to care more about what other people think of you, your ego has more influence over how you react to situations, and you lose your ability to laugh at yourself. 

Nip this in the bud. Your ego will make you weak. If you take yourself too seriously, or you constantly worry what other people think of you, you are going to be stressed out and insecure, and it will be harder to navigate life’s ups and downs. Instead, laugh at your previous mistakes, your past immaturity, your embarrassing moments. Then do better. 


Gymnastics Is Really About Your Inner Strength

You may not realise it now, but for me your gymnastics training is about so much more than just gymnastics. It is about laying solid foundations for your inner strength, so that whatever you go on to do after gymnastics, you will be strong. This is and always has been my priority, not least because it’s also the way you get good at gymnastics. 

Being strong doesn’t mean you never feel scared, disappointed, stressed, upset or beaten. If you never have these feelings, it means you’re not trying difficult things; you’re not living up to your potential. Being strong means that each time you fall, you choose to pick yourself up instead of dwell in self-pity. 

You are already strong. You have inspired me by embodying values that some adults struggle with, like positivity, tenacity and eagerness to learn. You laugh when you stick a skill, and when you fall on your butt. Life can sometimes make you forget how strong you are, so if that ever happens to you, read this letter and remember your training. Be inspired by your 6 or 8 or 9 year old self, as I have, and go on to inspire others.



Coach Christine

August 2017



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4 Ways To Help Young Gymnasts Excel At Competition

Competition Team Gold!

As coaches and parents, we all want our young gymnasts to excel at competition.

But if we’re not careful about what we say or how we act around our young gymnasts come competition season, we may hinder their performance instead. 

Here are 4 simple strategies to help young gymnasts overcome nerves, feel confident and perform their best at competition:

1. Make Bouncing Back A Habit

At competition, you only get one attempt at your routine. And that attempt lasts just one minute.

It doesn’t matter how many perfect routines you’ve done in practice. If you mess up in competition, you can’t fix it. 

Can you imagine the pressure?

No wonder young gymnasts fear mistakes. Fearing mistakes may:

  • Make them nervous,
  • Cause them to ‘play it safe’ by reducing the amplitude or power of their movement so as not to fall, 
  • Cause them to lose focus after a mistake, which can derail the rest of the routine. 

The tragedy is that any of the above can end up costing the gymnast more points than a mistake itself!

So how can we teach our gymnasts not to fear mistakes? By making bouncing back a habit.

I tell my gymnasts that if they make a mistake during competition, they should move on, focus on the next skill and keep fighting. This is easy enough to understand. But understanding doesn’t mean that they’ll be able to do it when it counts. So, we have to practice. Before the competition, we have many mock competitions so they can practice bouncing back, until they can do it automatically.

While coaches should take the lead on this one, parents can help to soothe pre-competition jitters by reminding young gymnasts that it’s ok to make mistakes, and that bouncing back is an achievement in itself. 

2. Focus on Process, Not Outcome

Sometimes, well-meaning parents and coaches tell their gymnasts, “If you work hard, you will do well”. Unfortunately, the reality of competitive sport (and life in general) is that sometimes you work hard, and you still don’t do well.

There could be many reasons for this: other competitors were more experienced, or they were luckier on the day, or the scoring was slightly subjective…the list goes on. The point is, the competition outcome is beyond the gymnast’s control. And trying to control something which is beyond your control is not only stressful — it also doesn’t work.

Instead, get the gymnast to focus on what they can control: effort and attitude. Set process goals like: work hard in training, stay focused in competition, bounce back from mistakes. Have gymnasts focus on what they need to do to be successful, rather than the outcome –success– they want.

When gymnasts focus on what they can control, not only are they more confident, they’re also more likely to achieve the outcome they want.

3. Make Competition Fun

Gymnastics Party
Party shenanigans!

My gymnasts love competition, because they know that after every competition, regardless of outcome, there’ll be a party!

At our party, there’s cake, there’s jelly, but most importantly (to them), there’s 2 hours of PLAYTIME in the gym.

Our young gymnasts are serious athletes, but they’re also kids. Kids work harder, persevere longer, and perform better when they are having fun. (Adults too, for that matter.) We should help them associate competition with fun, joy and laughter, rather than fear and stress.

4. Rack Up Competition Experience

An experienced coach once told me“高水平是比出来的,不是练出来的。” This roughly translates to Excellence is developed through competition, not (just) training.

I basically treat the first competition any of my gymnasts do as a write-off. It is strictly for experience, and I tell them as much. If they do well, it’s a bonus. It’s important that parents understand this as well, so they don’t come away from their child’s first competition thinking that they aren’t any good at gymnastics. 

The more competition exposure young gymnasts get, the more experienced they will be. They will get used to the competition pressure, get better at bouncing back from mistakes, and learn to rise to the occasion. They will also have more opportunities to observe the best, which will motivate them to work harder.

Every Competition Is An Opportunity

At the end of the day, every competition is an opportunity, no matter the outcome. It is an opportunity either to excel, or to learn. Oftentimes, the learning is more valuable to long-term success. As coaches and parents, we must teach our young gymnasts to make every opportunity count


Now I’d love to hear from you! If you have any other strategies for helping young athletes succeed, leave a comment below. I read every single one. 

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