A Surprising Solution For Pre-performance Anxiety

Pre-performance anxiety

Most of us have faced pre-performance anxiety before. Think back to the last time you felt anxious before a speech or presentation, a job interview, a competition, or a test or exam. Did you struggle to think clearly? Worry incessantly? Feel less confident? Take fewer risks?

Pre-performance anxiety can negatively affect how we perform under pressure. It can disrupt our thought processes, lower our self-confidence, fill our heads with potential negative outcomes, and make us more risk-averse. In our anxiety, we spend more energy worrying rather than focusing, and we may make poorer choices.1

Most people think that calming down is the best way to deal with pre-performance anxiety. But if you’ve tried it, you’ll know that it doesn’t really work. Well, there’s a reason for that, and a better way to deal with pre-performance anxiety.

Get Excited Instead

Yup, you read that right. Instead of trying to calm down, get excited. According to a series of studies conducted by Alison Wood Brooks of Harvard Business School, getting excited is the more effective way of turning pre-performance anxiety around, and it can be done quite simply.

In these studies, participants who stated “I am excited” before an anxiety-inducing task (such as singing, giving a speech or taking a math test) performed better at the task than participants who stated “I am calm”  or “I am anxious”. The same was true of participants who were instructed to “get excited” — they performed better than participants who were instructed to “remain calm”.

By simply stating their excitement or receiving instructions to get excited, participants successfully turned (the technical term is ‘reappraised’) their anxiety into excitement and as a result, sang better, gave more persuasive speeches and scored more correct answers on a math test.

Why It Works

Brooks suggests that the reason getting excited is more effective than trying to calm down, is because excitement is physiologically more similar to anxiety than calmness is. This makes it easier for us to turn anxiety into excitement, as compared to calmness. 

Because we experience similar symptoms when excited as when anxious, like heightened senses and increased heart rate, we only need to change the way our minds interpret what our body is experiencing — from a negative interpretation (anxious) to a positive one (excited). 

In contrast, anxiety and calmness are different physiological experiences. For example, when we are anxious our hearts beat faster, but when we are calm, our heartbeat is slow and steady. This means that to calm down, we not only have to change our mental outlook, we also have to change the physical symptoms we experience. Brooks found that “[o]nce activated, an aroused state was difficult to control. Even with explicit instructions to try to calm down, heart rate remained high across all conditions leading up to and throughout the math task.”2

Brooks also found that getting excited primes an opportunity mind-set and thereby improves performance3. In other wordsparticipants who got excited did better because getting excited helped them to view the anxiety-inducing task as an opportunity, rather than a threat.

The Gymnastics Context

Even before I found out about this research, I had observed that my students who went into competition excited and optimistic tended to perform better at competition. Those who were anxious tended to worry about making mistakes, and performed at a standard below what they were capable of in training. I mostly attributed their excitement/anxiety to their personalities and natural optimism/pessimism.

But this research shows that small changes in the way we think and talk about our feelings before anxiety-inducing tasks can influence whether we feel anxious or excited, which can in turn affect how well we perform under pressure. So, parents and coaches, we need to be mindful that the way we talk to our gymnasts about their feelings before competition can affect how they perform. Just as we can teach them to be optimistic, we can also teach them to feel excited before competition and to view competition as an opportunity rather than a threat. 

So next time they feel nervous before competition, don’t ask them to calm down. Encourage them to get excited instead! 



  1. “Get Excited: Reappraising Pre-Performance Anxiety as Excitement”, Alison Wood Brooks (Harvard Business School), Journal of Experimental Psychology: General 2014, Vol. 143, No. 3, 1144–1146
  2. above, p1152
  3. above, p1152-1153
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Post-Competition Reflections 2018

Our first competition season of the year is done and dusted! We had the National Championships in March, and the National School Games in April. What a ride. We had such an intense period of preparation, but so worth it! I am so incredibly proud of all my gymnasts (#clichedbuttrue). Some of them won medals and some did not, but ALL of them grew in strength, mental and physical, and character compared to this time last year.

Competition: National Championships Level 1 Team Champions
Congratulations to our Level 1 Team Champions!
Competition: National Championships 2018
National Championships – Clockwise (L-R): Congratulations to Danielle for her 1st place in Stage 2 Uneven Bars; Two good friends happy after awaiting their Floor score; Level 1 and Stage 2 girls
National School Games Competition
National School Games – Marymount Convent School

After every competition season I like to reflect on my observations, so that I can use them to improve training going forward. Here are my Top 5 Takeaways from this year’s first competition season:

1. Process goals are more effective than Outcome goals

I’ve said this before, but it is so important I will say it again.

Those who kept thinking about the outcome of the competition did not perform as well as those who focused on what they needed to do during competition (“I need to keep tight”, “I need to straighten my knees” etc.). I honestly don’t know why it works this way, but I can say with conviction that it does. Perhaps it is because outcomes are partly beyond our control, so thinking about outcomes induces helplessness, which distracts from focus and effort. As a coach, it’s been my experience that when I emphasize effort and openness to failure, my gymnasts produce better results at competition.

2. There is NO substitute for preparation.

No amount of talent, intelligence, natural confidence etc. can substitute for preparation. There is no shortcut. I have now seen more than a few gymnasts with above average natural talent perform worse at competition than those with less talent, because they prepared less. They missed practice more often, or did not put in full effort during practice. Even resilience takes practice – the more times you fall, the more opportunities you have to practice getting back on your feet.

Make no mistake, when a gymnast performs during competition, it’s muscle memory she relies on the most. Confidence in the competition arena comes from repetition in the practice gym.

3. Play the long game. 

When I first started coaching, I was so impatient. I thought of the progress that I wanted in terms of weeks and months, not years. When I didn’t see it, I thought that there must be more efficient ways of training that I was missing. But my more experienced colleague basically laughed in my face and told me that it just hadn’t been long enough, and that constantly changing training techniques would actually be counterproductive to progress.

Most of the gymnasts I took to competition this year have been training with me for about 2 years. Looking back, I can see that progress is something of an exponential process. You have to put in a lot of effort at the beginning to lay the proper foundations, and you are unlikely to get good results at first. But, if you patiently persist, your effort pays off exponentially later on.  Take it from someone more experienced than I:

“Dealing with the temporary frustration of not making progress is an integral part of the path towards excellence. In fact, it is essential and something that every single elite athlete has had to learn to deal with. If the pursuit of excellence was easy, everyone would do it. In fact, this impatience in dealing with frustration is the primary reason that most people fail to achieve their goals. Unreasonable expectations time-wise, resulting in unnecessary frustration, due to a perceived feeling of failure. Achieving the extraordinary is not a linear process.”

Christopher Sommer (former USA men’s gymnastics national team coach)

4. When dealing with young athletes, speak their language. 

After the National Championships, I was leaving the competition arena when I saw one of my 7-year-old gymnasts bawling so hard, I thought she’d hurt herself. It turns out that she was upset because she had just realised that the post-competition party I had promised them was not immediately after the competition but a few weeks later!

We all know that children and adults find different things important. To me, the competition was the main event and the party merely an afterthought. But to my young athletes, the party is such a big thing. Even the older girls look forward to it. Planning a party for the girls is not really part of my job description, but it’s one of the small things I can do to strengthen my connection with my young athletes. 

Children are motivated by fun, so I try to find ways to make tough training simultaneously fun. When I show them that what matters to them matters to me, it pays dividends in training. 

5. It’s about so much more than gymnastics.

No gymnast remains a gymnast forever. Even if they reach elite levels, they will at some point retire. What then is the point of pushing them so hard when they are young? Because they learn so much of what they need to thrive in life through gymnastics. They learn that hard work is a necessary but not sufficient condition for success, that you don’t have to be the best to be happy, and that there is joy and meaning in the uphill climb. They practice failing and moving on, succeeding and remaining humble, lifting others up and cheering them on. These are the true lifelong benefits of gymnastics. 

And so, armed with these insights, we move onward to the next competition season!

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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 Build Resilience In Athletes

As a coach of young athletes, I spend a lot of time thinking about ways to build resilience.

When I first started coaching, I was surprised by how quickly some of my students gave up. 

Some attempted new skills only half-heartedly, before announcing “I can’t” with such earnestness that I knew they believed it. Every time we’d have a mini test in class, one girl in particular would always say “I will surely be the worst” before it even started. Another girl spent more time listing reasons she couldn’t do a skill than actually working on it. 

Then there were the students who loved challenges, whose eyes lit with determination, who always wanted to try new skills. They genuinely believed that they could excel, and were unfazed by others who were better than them.

As you can guess, the latter group of students improved more quickly than the former, who viewed the progress of the others as confirmation that they indeed “couldn’t”. 

What makes some athletes more resilient than others? Can we help those who are not naturally resilient become resilient?

Studies have shown that resilience can be taught. Resilience is a set of skills which, if made habitual (and this is key), will help young athletes excel in sports and other endeavors later in life.

Here are 4 ways to build resilience in  athletes: 

1. Push Their Limits Incrementally

All coaches should push their athletes’ physical and mental limits. But how the athletes are pushed will determine whether they grow resilient or give up.

Pushing handstand limits

Good coaches build resilience by pushing each athlete just a little past their own limit each practice.

Why just a little? Shouldn’t coaches shoot for the moon? Not really. Coaches who set unrealistic, lofty goals for their athletes will develop demotivated athletes. Their athletes will constantly feel inadequate because they’re not at the level they’re ‘supposed’ to be. (Even if they’ve in fact progressed!)

As coaches, it is our job to have long-term goals for our athletes, but not to burden our athletes with them. Coaches should break long-term goals down into smaller steps, so that athletes can focus on conquering each small step. The success of conquering each step will motivate athletes to work on the next.

Breaking goals into smaller steps does not mean going easier on athletes. Each step must be slightly beyond the athlete’s current ability so that it is challenging yet achievable. Having a good grasp on each athlete’s limit is largely a matter of experience. Some athletes will give you the “I’m dying” face at 40% of their true capability, while others go straight to 100% and still don’t want to rest (make them!).  


2. Give Them Freedom To Fail

When coaches believe passionately in their athletes’ potential, they will be equally, if not more, frustrated than the athletes when they fail. But a good coach knows not to show it.

If a coach shows frustration or scolds or belittles athletes every time they fail, they will learn to fear failure. Failure will be a stressful, shameful thing. Given that some failure is inevitable in the pursuit of excellence, how long do you think it will be before the athlete gives up altogether?

The more you fall, the faster you learn

To build resilience, good coaches give their athlete freedom to fail. They understand the value of failure and even encourage it.  

In the words of Christopher Sommer (former USA men’s gymnastics national team coach):

“Dealing with the temporary frustration of not making progress is an integral part of the path towards excellence. In fact, it is essential and something that every single elite athlete has had to learn to deal with. If the pursuit of excellence was easy, everyone would do it. In fact, this impatience in dealing with frustration is the primary reason that most people fail to achieve their goals. Unreasonable expectations time-wise, resulting in unnecessary frustration, due to a perceived feeling of failure. Achieving the extraordinary is not a linear process.

…accept that quality long-term results require quality long-term focus. No emotion. No drama. No beating yourself up over small bumps in the road. Learn to enjoy and appreciate the process. This is especially important because you are going to spend far more time on the actual journey than with those all too brief moments of triumph at the end.

Certainly celebrate the moments of triumph when they occur. More importantly, learn from defeats when they happen. In fact, if you are not encountering defeat on a fairly regular basis, you are not trying hard enough. And absolutely refuse to accept less than your best.

Throw out a timeline. It will take what it takes.”


3. Teach Optimism

girl-bossing it in the gym
Ever optimistic, ever strong

In the 1970s, psychologist Martin Seligman discovered through research that pessimists are more likely to give up without trying, and at greater risk of depression. Optimists, however, resist helplessness and persist when faced with problems. He also discovered that it was possible to immunize people against giving up by teaching them optimism. 

In his book “The Optimistic Child“, he explains that optimism isn’t just positive self-talk, but a specific mindset used to view setbacks. Optimists habitually interpret setbacks as temporary, local, and changeable, while pessimists interpret setbacks as permanent, pervasive and general.

Coaches can build resilience in their athletes by teaching them to think like optimists.

For example, if they do badly in competition, teach them to use a optimistic explanatory style:

   Pessimistic explanatory style  Optimistic explanatory style
Permanent / Temporary I will never do well. I did badly this time/I’m not good enough yet.
Pervasive / Local I am bad at gymnastics. Vault is my weakest event.
General / Changeable I  did badly because I’m just no good at gymnastics. I did badly this time because I didn’t work hard enough in practice.


4. Teach Radical Responsibility 

Radical responsibility is accepting full responsibility for everything in your life, no matter who is at fault.

Author Mark Manson explains:

“For example, if you woke up one day and there was a newborn baby on your doorstep, it would not be your fault that baby was put there, but the baby would now be your responsibility. You would have to choose what to do. And whatever you ended up choosing (keeping it, getting rid of it, ignoring it, feeding it to your pet parrot), there would be problems associated with any of those choices and you would be responsible for those as well.”

Accepting radical responsibility for your life builds resilience because it shifts your focus from what you can’t control (fault) to what you can control (your response).

Athletes who accept radical responsibility for everything in their lives are more resilient, because they believe they are masters of their own fate, and take action to create the future they want.   

Mark, again: 

“With great responsibility comes great power.

The more we choose to accept responsibility for in our lives, the more power we will exercise over our lives. Accepting responsibility for our problems is the first step to solving them.

…Many people may be to blame for your unhappiness, but nobody is ever responsible for your unhappiness but you. This is because you always get to choose how you see things, how you react to things.”

pike hold, l hold
The face of determination in a 6-year-old

Resilience > Talent

Resilience is more important than raw talent in achieving excellence. You can make up for a lack of talent with hard work and resilience, but not the other way around. 

Build resilience in athletes by pushing their limits incrementally each practice, giving them freedom to fail, and teaching them optimism and radical responsibility.  


P.S. If you liked this post, check out how to help young athletes excel at competition and why parents should choose gymnastics

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5 Very Singaporean Reasons For Parents To Choose Gymnastics

Handstand fun!

So, Parents, you want to sign your child up for a sport, so they can 1) burn off all that excess energy in a safe space, 2) learn life skills like grit, confidence and communication in a fun environment, and most of all, 3) give you some child-free alone time.

Good call. But which sport should you choose?

Make no mistake, the choice is as important for you as for your child. You will spend a considerable amount of time ferrying them to and from practice, attending competitions, and feigning expressing interest when they tell you long stories about practice. 

So why not choose a sport that’s as fun for you as for them?

Here are 5 Very Singaporean Reasons for parents to choose gymnastics:

1. Efficiency 

Unlike other sports, where there are several matches in a competition, your child’s gymnastics competition will be done and dusted in one day (maximum three days, for advanced levels). How’s that for efficiency?

Competition Day
First and final day of competition – Singapore Open 2017

2. Indoor + Air-con

In sunny Singapore, the weather is always hot.

Gymnastics is an indoor sport, so you won’t  have to sit in sweltering heat while you support your child at competitions or wait for them at practice.

Instead, you get to cool off and surf the web on your phone (no screen glare!) while you wait. Plus, most competitions are held at Bishan Sports Hall, which is air-conditioned. Don’t need to bring portable fan!

3. Insta-worthy Photos 

As parents, you make many sacrifices for your kids and you deserve to brag once in a while. Anyone can post food or travel photos, but how many parents can post this?

Handstand fun!
My Level 2 students having themselves some Handstand Fun! (Image Credit: Joan Lee)

4. No More Playground  Time Needed = More Time For Yourself 

Let’s be honest here. The main reason kids love gymnastics is not the chance to learn resilience or get fit. 

The main reason is that the gym is a giant playground. Foam boxes to climb over, bars to swing on, sponge pit to play in — even adults get excited.

The gym is more fun than normal playgrounds, so you’ll never have to take your kids to the playground again. Who wants a sand pit when you can have a sponge pit?

5. Excuse To Shop For Pretty Clothes 

Singaporeans love to shop for clothes. Now that your child is a gymnast, you have a whole new category of pretty clothes to shop for.

Leotards are shiny, colourful and sprinkled with sparkles, and most come with matching hair ties and tights. Since your child needs them for training, you can scratch your shopping itch guilt-free. Indulge away!

The Irresistible Conclusion

Gymnastics provides so many perks for parents,  why would you choose any other sport? Plus it’s a great way for your kids to keep fit, learn mental toughness, and have fun, all at the same time! 


P.S. On a more serious note, here’s how to help young children excel under pressure


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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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