Competition preparedness
PreCompetition jitters. Almost every competitive athlete experiences them. It could be a restless night before or as extreme as throwing up right up until the time you hit the floor. If really bad, anxiety can destroy performance. Some anxiety is healthy – it’s how you manage their jitters that is the critical factor.
Pre-competition anxiety is a topic of great interest to sport psychologists. Your understanding of pre-competition anxiety is important. Some of your cheerleaders exert the energy as excitement and need the jitters. Others may seem indifferent or uncaring or just not energized. Everyone acts differently and there’s no exact one quick fix. Trying to get them "pumped up" too quickly – proves to be way too much for some. The key is for each individual to determine his/ her own optimal level of excitement. The level of anxiety an elite cheerleader may be substantially different from that of the typical peewee. The peewees may need more team or individual quiet time. They may over stimulate, if that’s possible with cheerleaders. Give them some concentration time. A need to think the process through and find themselves in the fit – just get acclimated.
Jitters are normal - accept them. Don't fight the nervous energy you feel. Don't misinterpret it by thinking that it is fear. That adrenaline rush you feel is normal and it is part of your body's natural preparation for the competition. Notice it, but don't focus on it. The competition is starting, let’s refocus that energy.
Undoubtedly, the better trained, practiced and prepared you are, the less anxiety you’ll have. But that is not the full extent to which we can prepare.
Before the event:
Prepare both mentally and physically.
Be ready. Let them know you’re ready. Communicate how you are ready. You've practiced at home gym and ran rehearsals before you got here. You are here.
Sleep well. It’s fun to have a giant sleepover at the hotel with your entire team, but get to bed early. These are the same teammates that you have been practicing with. Respect each other and all others at the hotels. Go to bed. Even if you don’t sleep, your body is resting.
Eat right. As athletes your cheerleaders should have a regualr abalanced diet anyhow. The week before a competition you should remind them to fill up their storage tanks so that they’ll begin the competition with a full fuel supply. Increase your carbohydrate intake. Eat plenty of complex carbohydrate foods. It may be better to eat more frequent, smaller meals. Competition breakfast might include cereals, breads, fruit juice, fruit, oatmeal or muffins. Avoid caffeine.
Arrive early. Arrive at the event with plenty of time so you aren't rushed, which only increases your stress. Walk around see others, view the facility, get a feel for this competition’s environment, look at the vendors and spirit related items, it all adds to the excitement.
When we say early – we mean – hours early! This will help to offset late arrivals, auto delays, illnesses, and the unforeseen. This gives you time to prepare and make adjustments for the sanity of yourself and the team.
Know and share the event protocols and procedures – where the practice room is, where the spectators are, etc. Allow extra time for sign in, ticketing, and identifications.
Supplies. BE prepared. Utilize your team parents. Have extra uniform pieces: bows, spankies, socks. If you find that time after time it’s the same culprit who forgets or loses things – start charging. Bring extra tape, bobby pins, tampons, make-up, writing materials.
Preparing for the unexpected will also bring our anxiety down to a manageable level. What if. What if. Many of the unexpected should be discussed at practice. Now is the time to review aloud. What if I fall on my face, what if someone throws up on the floor, brakes an arm, loses a hairpiece, forgets a segment?? The squad needs to know how to act and react impromptu and safely to finish your routine. Ask them to take three deep breathes and go over in their mind the steps involved in changing on the spot. This may keep them from acting in a state of panic. They should take only a split second to react.
Watch other teams.
Many of your cheerleaders have been in a role to support another team –like football, basketball wrestling and so on. They need to know that still they are supporting other teams… this time it’s happens to be other cheerleading teams. Support you fellow athletes. They face the same adversities you do. They face the same obstacles as a cheerleader that you do. This is not the time for jealousy. Acknowledge and admire "what they’ve got". Their uniforms are sharp! You look good too. They have skill! Funny they were proud to watch you too. Support them, cheer for them. Speak only kind words. Then beat them! No backstabbing, finger pointing here – negative thoughts cause negative actions. You need to stay positive before you compete. See their strengths, but focus on yours. This is the ultimate display of sportsmanship. When the cheerleaders support each other – the parents and spectators will too.
Relaxation is of great importance to any athlete striving for peak performance. Knowing that you are ready and you’ve prepared them, should put them more at ease. Relaxation skills can help athletes reduce mental (self-doubts, worry, etc.) and physical anxiety (nausea, shaking, etc.), while increasing concentration and performance.
Breath controlled relaxation is a technique that requires practice to learn properly. It can help with both mental and physical anxiety. Begin by practicing once a day for 10-15 minutes at a time. Assume a lying or sitting position in a quieter place with minimal distractions if possible.
- Close your eyes and focus on your breathing. Focus on the rise and fall of your chest. Notice that your breathing is calm and steady.
- Next, focus your attention on the sound of your breathing. As you relax more your breathing will get louder. Keep it calm and steady for 2-3 minutes. Be sure to stay relaxed as you listen to your breathing.
- You are resting, continue to listen to your breathing for about 5 minutes. Then count down from 5-1 and open your eyes on 1.
Breath controlled relaxation obviously takes some time to learn, but with practice, one deep breath during competition will trigger the relaxed feeling. It is a great way to relax and refocus.
Instead of concentrating on your breathing, try to clear all thoughts from your head to achieve a "blankt" and see nothing but darkness. Practice this and then use it prior to competition. With practice, the "blank" stage can be reached in a matter of seconds and can calm an athlete down and get them ready for the coach's pep talk.
Completely clear their minds – get them focused and mentally prepared. Allow a few minutes to visualize yourself doing everything right. Breathe easy, close your eyes and use mental imagery to visualize yourself performing well. This positive self-talk can change your attitude.
Pump it up!
After they’re plenty stretched it’s your turn for the practice room. Run your routine in the practice room – with their clear minds. Set their timing, set the tone. Have your pep talk ready. Get them motivated and create the enthusiasm. A bit of humor in your speech will also help alleviate the jitters.
With mats and music available the routine should be run full out. Make sure that only authorized personnel accompany you to the practice room (coaches, trainers,team leaders).
PRE COMPETITION RITUALS
Kissing your pompons, putting on a spirit tattoo, listening to a certain song, rubbing the face of your team mascot.. all of these could be rituals. Have you ever seen a team say a prayer before competing or standing in a circle, linked arms and holding hands like the scouts friendship circle?
All of these pre-game rituals help you set a mental field before taking the floor. It’s part of getting psyched up and alleviating the jitters. Set a ritual for your team. Your ritual may include a special warm-up music mix to get you warmed up and pumped up. It lets them know that they are all there together for a common goal and support. It will give them focus, mental preparedness and confidence.
Let us know what your ritual is.
