Chalking Up
FIVE RINGS OF
MENTAL TOUGHNESS

How to train and strengthen your mind-the most important muscle you'll ever use

by Dr. Alison Arnold

Ring Number 3: Discipline. The mind is a non-stop thought factory. As a coach, you want to help your athletes discipline their minds and control their thoughts. The key is "locking down" the mind so that it's focused on positive helpful thoughts.

Teach your athletes to talk to themselves during all their routines and skills. Be sure they are saying short, sharp words-not too much, not too little. Good, strong cue words anchor the mind, ward off fear and doubt, and stop an athlete from over-thinking.

As a coach, you can help your athletes discipline their minds by giving them cue words all the time. Cue words can become your greatest ally. As soon as you see loose mind behaviors, have your athletes "lock it down" by focusing on their cue words and anchor phrases.

Ring Number 4: Perseverance. Gymnastics is a sport built upon failures. Perseverance is essential if an athlete wants to succeed. What is the first thing that goes when an athlete gives up? It's always the mind-thoughts move from positive to negative, from motivation to defeat.

It's important that coaches teach athletes to bring their mind back to "tight" as soon as they notice that it's loose. Loose mind behavior includes, stalling rituals, balking, negative body language, and negative talk among others. Breaking the loose mind cycle-by having your athletes stop, take a deep breath, get a drink, focus on their cue words and anchor phrases-helps build mental strength and shows that loose mind is not tolerated in your gym.

Ring Number 5: Belief. Ring number five is the ring that holds all the other rings together. As Henry Ford said, "Whether you believe you can, or believe you can't, you're right." A gymnast must believe that they are strong, talented, a good competitor and so on, if it is to be true.

Have your gymnasts talk about how they stand, walk, perform, when they have confidence and belief. You too are extremely influential in the minds of your athletes. What you say and do communicates messages of belief and disbelief all the time. Are you teaching them that they are smart or that they are stupid? Do your actions build character or break character? Remember, you are one of the most influential people in these kids' lives. Let them know you believe in them by what you say and do.

Conclusion

By doing some mental training each week, you'll save tons of time during the workout. Take time to train the "Five Rings" and see them come together for you this meet season.

Alison Arnold Ph.D. is a sport psychology consultant to USA Gymnastics. She is a former gymnast and the founder of Phoenix, Arizona-based Headgames, a peak performance consultancy. She may be reached through the website at: www.headgames.ws

The Olympic rings are symbols of strength, dedication, and commitment. They're also symbolic of the five pillars of mental training that can help athletes become the gymnast they were meant to be.

Ring Number 1: Awareness. An athlete must be aware of what they are thinking, if there is any hope of training the mind. When they're aware of their thoughts, they can change ways of thinking that are not working for them. The first ring of mental toughness requires gymnasts to become aware of their thoughts.

In training, coaches point out "loose body" to their athletes all the time. They must also point out "loose mind." Loose mind is any thought that is negative, fear-based, or doubtful. Over-thinking, complaining, and procrastination, are also loose mind. Can you see loose mind in your gym? Of course, you see it all the time in your athletes' faces, body language, and behavior. Make your athletes aware of loose mind by pointing it out to them so they can change it.

Ring Number 2: Vision. One of the most important exercises to do in any mental training program is helping your athletes create their vision of who they want to be in the gym.

  • How do they want to act?
  • What are their goals for the season?
  • What are their attitude goals?
  • What characteristics do they want to embody every day?

Have your athletes write a list of words describing the gymnast they want to be. Some examples of words are: motivated, confident, focused, happy, proud, aggressive, no holding back, a team leader and positive.

Once they set their vision and goals, hold them accountable. Put their sheets up where they can be seen. On a bad day, have them read their vision statement. This will motivate them, call attention to negative behaviors, and strengthen their resolve to be the best they can be.