Coping mechanisms to reach peak performance

Posted: 1/30/2019; Last Edited: 1/30/2019

By Coach Ryan

Mind Blowing Quote: “Be great in act, as you have been in thought.” - William Shakespeare

If you have experienced life, you have experienced stress. Stress can come from many scenarios: many within our control and even many more outside of it. As a coach, it is extremely valuable to know and practice several coping strategies to manage stress, not only to teach your student-athletes but also for yourself. This practice will make your practices much more efficient and it will also allow student-athletes to perform at a higher level. You will see the same benefits for yourself as the coach. The energy you spend trying to retain your stress can be better spent on your team in practices and games. Fortunately there are lots of healthy coping mechanisms for your and your team to try. Without these, your team may start to drift towards the many other unhealthy coping mechanisms. The mental aspect of cheerleading is just as important as the physical part. Take time out of each practice to develop your team mentally. Build your student-athlete's minds and your team will be well on its way to achieving peak performance. Below are a few ideas that can help you and your team head toward a stress-free environment.

"Attitude of Gratitude"

The Ohio State cheer team has this as a core value. During long arduous practices, it is easy to lose sight of how lucky we all are to be cheerleaders. Take some time with your team before each practice to reflect on what you are thankful for that day. I would suggest starting a gratitude journal. Before each practice have them write three things they are thankful for. When practice does get tough, remind them how much they do have already such as talent, stamina, determination, motivation, etc. It is important that your team not dwell on what they don't have and instead be thankful for what they have and are given.

Know Your “Why”

It is so easy to lose sight of our “why” or our purpose. At the beginning of each season have each team member write down their “why”. Why are they here at practice? Why are they pouring in so much time and sacrifice for the team? As the season roles along and times start to get tough have them pull out their “why” statements to remind them of their purpose. It can bring your team back in a position to focus, so that they can concentrate on the goal and block out the distractions.

Mindfulness

This is a great technique to suggest to your student-athlete when they come to your office stressed from the day’s/week’s events. The definition of Mindfulness is simply a nonjudgmental awareness of the present. Mindfulness allows the individual to notice and let go of feelings, thoughts, and sensations rather than getting lost in them. You can use this technique at the beginning of every practice. Bring everyone together before the warm-up, have them sit down and allow each person to practice this technique. Everyone has stress throughout the days in some form or another. Don’t let those stresses enter into the practice and take away from its effectiveness for the team. Mindfulness will help the team get in the zone and prepare them for the practice ahead.

Mindful Breath

In many sports, the competitiveness of an athlete can cause a build-up of emotions that can lead to words that weren't meant to be said and actions that could be avoided. Such behavior is a sign for the coach to step in and suggest some mindful breathing. Ask your student-athlete to 1) Stand up, 2) Take a few belly breaths 3) Observe and allow themselves to anchor to the present with all five senses 4) Proceed with the task at hand. This can be remembered with the acronym S.T.O.P. Practice this with your team daily as a preventive measure so when the time comes they are ready with this powerful technique.

Power Phrase

In addition to the mindful breath you can also add in a power word or phrase. It can be an individual or even a team word/phrase. Maybe it is apart of your theme for the year. It can be inserted into routine music or even warm-up music. If used consistently, the power word/phrase can trigger your team into entering the zone and feel a sense of togetherness. As a coach it can be a powerful tool. If the collective mind of the team begins to wander remind them of the word/phrase to bring them back into focus.

Power Pose

Sometimes standing like superwoman/superman is all it takes to feel like a champion again. This simple trick can get your team focused. It is also easy to replicate outside of practice. For example, when your student-athletes are feeling down in class or before an interview they have the techniques to bring themselves out of that slump and remain confident.

Smile

It sounds silly but it's true. Smiling makes you feel better. As the saying goes, sometimes you have to fake it until you make it. And remember… smiles are contagious.

Laughter, The Best Medicine

With all the negativity around us, it is common to feel down. Laughter can be an instant pick-me-up. Encourage a few laughs at practice; not everything has to be so serious. As an idea, either before or after practice, set up an open mic. This can be for karaoke, comedy or a display of a unique talent. Just remind your team to keep it PG and PC.

Counseling

Encourage counseling among your team. There is a stigma among mental health. Counseling is NOT a sign of weakness but rather a strength. To have the self-awareness of a personal issue and to be able to go to an outsider for help is one of the strongest things you can do. If you are lucky enough to have access to sport psychologists within your athletic department, remind your team of how to reach them. Check with your campus student-wellness center and see what is available as far as general counseling goes. Communicate to your team that there is no penalty for seeing a counselor. Student-athletes are competitive. In general, they never want to show weakness. As the coach you have to explain that seeking help is no weakness at all and your actions must reflect that belief.

Support Circle

Not every personal issue is meant to be told to a coach. Remind your team of the amazing support circle that comes with being a student-athlete. Many people are involved in college athletics because they want to help the next generation. Athletic trainers, strength and conditioning coaches, academic counselors, sport psychologists, teammates, assistant coaches, parents and friends are all a part of that circle. Sometimes talking to another person about a problem is all that is needed to get past it.

Exercise

Exercise can often be the trick to letting off steam. Work with your strength and conditioning coach to come up with a fun and challenging workout that allows your team to let loose and let go of stress. Team challenges can get your team to bond and share in the experience, allowing them to feel a sense of togetherness that may allow them to push past the stress they have.

Music

We have all experienced the power of music. Experiment with the music played during practice. Observe what gets your team in the right mindset for practice. Consider post-practice music. What will calm them down from a successful practice and allow them to move onto the next task in their day?

Meditation

We have already discussed two meditation techniques: mindfulness and mindful breathing. Give your team some time before each practice to sit calmly and let go of the day’s troubles.

This can be practiced in several ways within practice. Visualization is a form of meditation. Have your team lay down on the mats and visualize hitting the nationals routine. Have them imagine the routine from their own perspective, then have them visualize the routine from the spectator's perspective. Bring the team back together and discuss the differences between the two visualization perspectives.

Finally, yoga is a form of meditation that incorporates physical movement. At the end of each practice choose one of your student-athletes to lead team yoga. Play some calming music and go through about five minutes of yoga poses. This will help your team prepare for a night of rest. It will also help your team feel a sense of togetherness.

Share a Meal

I had to sneak this one in here because I love eating so much. As humans we are social creatures and we need to be in the presence of others. Sharing a meal with a teammate or inviting the team over for dinner is a great way to promote team bonding. Start a pre-game tradition by having the whole team come over to your house the night before a game. Everyone can be responsible for bringing either drink, dessert, or dish. This is also a clever way to keep your team out of trouble the night before a big day.

Uplift Others

As cheerleaders we have the unique opportunity to be in a position to help others and make them smile. Games and events are a great time to meet fans, take pictures with kids or show a skill. Seeing a smile on another’s face can instantly raise your own spirit. Giving time and energy to fans can be just what the team needs to feel a sense of purpose and accomplishment.

Conclusion

Stressed out? There is no weakness in asking for help! Lean on your support system and utilize some of these techniques listed to alleviate stress. If individuals on the team can find ways to de-stress, then this will benefit your team's success as a whole and lead to peak performance. Please remember: if you see someone is feeling down or stressed, ask how you can help. Sometimes that is all that is needed to turn someone’s life around.