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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