Overcome Backwards Tumbling Fears in Gymnastics / Cheerleading
- with Mind Training
By Craig Townsend
Clinical Hypnotherapist, Mental Trainer & Founder of
NeuroFrequency Programming™
A groundbreaking method that integrates multiple advanced & proven techniques - including hypnotic suggestion, NLP, visualization, and brainwave frequencies - to unlock deeper potential, dissolve limiting patterns, and rewire the mind’s natural automation for lasting transformation. Learn more about NeuroFrequency Programming™ and the Multi-Track Transformation System™ →
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Do you or your child suddenly experience fear during reverse gymnastics movements such as during:
Back handsprings, back tucks, back layouts, back fulls, or dismounts from the bars?
Or do you feel you need to revert to having a spot for your routines?
Even the most elite gymnasts and cheerleaders who contact me have been regularly brought to tears of frustration over these.
Many had already been through the rounds of psychologists, countless motivational pep talks, relaxation skills, etc.
I quickly became deeply familiar with not only the pressure gymnasts and cheerleaders experienced in practice and competition but also their massively concerned parents, families, friends and team mates.
Unconscious Self Sabotage
Sadly motivation or pep talks do not help tumbling fears and mental blocks as they are an involuntary, unconscious (and sub-conscious) reaction.
This particularly applies to anxiety issues which become deeply emotional, and can only be eased down at the
subconscious
Your subconscious is the powerhouse of peak performance, controlling all bodily movement, storing your training experience and muscle memory, and guiding your body with effortless efficiency and precision.
level. (more on this below).
Because when the mind dwells on previous failed attempts, doubts, worries, expectations, previous falls, fears and negative thoughts this often reinforces the anxiety.
This anxiety is the main cause of ongoing poor performances - sabotaging elements, routines, confidence, and causing fear and slumps in form.
Most often it just prevents us from being at our absolute best, getting in the way and holding us back from realizing our full potential.
When this persists, it is most often gymnasts or cheerleaders may be unknowingly running a subconscious 'program' of fear through their mind.
Working much like inner 'software' running a computer, it can create a negative cycle of recurring anxiety whenever performing specific skills while other skills may remain unaffected.
Until this cycle is broken, unfortunately the issue tends to deepen and continue to increase, even spreading to other skills.
Why Fears Can Only Be Overcome in the Mind
Fears can only truly be overcome when dealt with at the very source the subconscious mind, to free gymnasts to perform to their full potential.. and complete their routines.
The subconscious is the inner 'software' that powers all the body's movement, which is why external methods only create temporary improvement.
This is no different to mastering physical skills, but you need to work out at the inner gym.
Mental training, using a potent combination of visualization and positive suggestion, has shown to give gymnasts the inner confidence and belief to conquer fear and achieve the most difficult elements, skills and routines.
I simply teach the same mind techniques that Biles, Comeneci, Korbut and other legends have used throughout their careers - because they work.
The Key to Tumbling Success...
The subconscious mind is the key, as it is the control center of tumbling movements and all movement and performance.
The mind techniques bring about positive changes at the internal inner 'software' level.
This is where the changes must occur, in order to open the window to positive and permanent changes to future results.
It is an amazingly powerful mechanism which can easily command your body perform the exact routine you wish your body to perform.
The subconscious normally uses a natural form of 'auto-pilot' during performances, which allows our movements to flow easily, effortlessly and naturally without thought.
But severe anxiety short-circuits this natural autopilot process with a flood of negative anxious thoughts.
Mind training works powerfully as the mind controls the body, not the other way around, and so gymnasts and cheerleaders find they gradually regain the confidence to perform the skills that were causing so much stress, for the past months... and some suffering for years.
This means mentally imagining yourself vividly and realistically having fun doing your skills, easily and effortlessly, over and over again.

Champions Do Things Differently...
"Your mind is a powerful tool. Train it to think positively, and you will attract positive outcomes."
– Shannon Miller
"Visualization is a crucial part of my training. I visualize my routines and see myself executing them flawlessly."
– Simone Biles
"Gymnastics is 90% mental and 10% physical."
– Dominique Moceanu
"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%."
– Shannon Miller
"Visualize your goals with unwavering clarity, and your mind will pave the way to achieving them."
– Nadia Comăneci
Implementing & Mastering These Techniques at Home
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For generations, athletes have relied on powerful techniques like visualization to gain a competitive edge. Now, with advancements in modern technology, these techniques have become even more sophisticated
I will outline some examples for you shortly, which you can practice at home (as effective do-it-yourself programs are what most people are asking for).
I have outlined the various options below to cater to different levels, so you can choose the best path you'd like to explore..
Training Options for Different Levels & Mindsets
Whether you’re just getting started or already competing at an advanced level, there are two distinct mental training paths available:
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Option 1: Mental Exercise Practice
Building Foundations – for New & Entry-Level Competitors
If you’re just beginning your journey - or have time to practice regularly - this approach helps you build a solid mental foundation through proven traditional techniques.
These methods offer gradual but powerful shifts in mindset, clarity, and confidence.
Focus Areas:
1. Creating Powerful New Beliefs
2. Visualization & Mental Rehearsal
3. Developing a Positive Mindset
For those who want faster results with less repetition, see the advanced option below.
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Option 2: Accelerated Techniques
Achieve results in 4–6 weeks that might otherwise take up to 12 months with traditional training.
If time is limited or you're ready to skip the manual work, explore the Fast-Track Audio Program – developed from decades of coaching elite athletes, combining neuroscience with hypnotic techniques. Just $29.
These audios integrate everything below directly into your subconscious, so no manual repetition is needed.
And for the ultimate in personalized training...
Consider NeuroFrequency Programming - a system of customized theta-level Theta brainwaves (4–8Hz): Unlocks heightened creativity, mental clarity, and subconscious alignment - ideal for accelerated learning, focus, and peak performance. mental training recordings, personalized to your exact needs, training, schedule, mindset, and competition challenges - to deal with confidence, focus, resilience, and overcoming nerves or lack of belief, and up to 3 months of monitoring results.
Of course, if time is not an issue, you can always begin by doing the exercises manually - and if you are not satisfied, you can always progress to the next level - combining these and other techniques simultaneously, to accelerate results (see below).
And so for those dedicating time to regular practice and reinforcement, I have provided a selection of options and info below you can work through, and explore further.
(if you have further questions - simply drop me an email)
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1. Embedding Positive Core Beliefs
This exercise, called a contemplation, embeds powerful new core beliefs within your subconscious, as these enormously influence performance.
Your beliefs - weak or strong - ultimately determine your results - and how far your potential can develop. They are the dominating force - more powerful than motivation, talent, ability, fitness, power, etc.
These are your 5 Core Beliefs list to instill, below. Focus on each point in the list for 30 seconds daily, thinking of positive thoughts related to the topic and reasons why it's true for you.
Do this until the reasons are true for you.
5 Core Beliefs
1. My perseverance, dedication and resilience allow me to overcome any challenges.
2. My strength, precise movements and perfect execution allow me to quickly master my skills.
3. I am fearless and conquer even the most difficult challenges.
4. My training guarantees my strength, safety and consistency.
5. I am open to to constantly seeking ways to improve.
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2. Visualization Exercises
Needless to say, the initial and primary visualization should be of yourself competing at your absolute peak of your performance - with as much, or as little, detail as you wish - and imagine experiencing great happiness while you are performing - which is the opposite emotion of stress.
Do this each day, while in a relaxed state (directly before or after sleep are excellent times), and ensuring you use all your senses - ie. ensure the images are vivid, realistic, present-tense, positive, and without any external distractions.
While the results wont be as quick as using the audio recordings, slowly but surely this will bring about improvements, so be patient. As you progress in your development, consider integrating the following aspects to enhance your mind's capacity to visualize flawless performance.
As there are literally hundreds of different ways you can use imagery for various different purposes, I have included some options you can experiment with later on.
But for now, keep to the basics, and make sure you practice regularly.
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Mental Imagery Examples
The Perfect Routine: Visualize yourself performing a flawless routine on each apparatus. Imagine every twist, flip, and landing in precise detail. Feel the excitement and confidence as you execute each move perfectly.
Crisp and Confident Movements: Focus on one specific skill or movement at a time. Close your eyes and vividly imagine performing it with impeccable form, confidence, and precision - each body position, muscle engagement, and balance.
Overcoming Challenges: Scenarios where you face challenging moments during a routine - seeing yourself remaining calm, adapting to the situation, and executing the move flawlessly. This will help you build mental resilience.
Pre-Competition: Before a competition, imagine the entire competition day, from your warm-up to your final performance - and feeling relaxed, focused, and confident at each stage of the event.
3. Affirmations for Resilience, and Reinforcement of Inner Strength
Repeating a mantra over and over is another manual technique, which can be comforting during stressful moments.
Note: Ensure you use a great deal more repetition to create the necessary reinforcement, seeing these will be recited at the conscious, rather than subconscious, level. A manual way to get around this can be reciting mantras in the shower, which relaxes the mind and body.
Some examples below.. ensure the statements are positive, present-tense, and with no hidden or reverse negatives.
* I have faith in my training and skills.
* I am confident, capable, and strong.
* I am determined and resilient.
* I love the challenge.
* Everyone believes in me.
* I love gym, and I will go for it.
* I control my thoughts and emotions.
* I trust my body knows what to do.
* I am brave and fearless.
* I believe in myself, and I deserve this.
* Positive energy is my fuel.
* I can handle any challenge.
* I trust in my body.

The Neuroscience of Rewiring Your Brain for Peak Performance
This information now equips you with the tools to kickstart your own (manual) training - programming your mind's software to power your body's performance. It takes practice, so do not delay.
* Or - if you prefer the fast-track option for more advanced training, go with the accelerated approach.

Mind Training for Gymnastics
Tumbling Fears + Peak Performance
by Craig Townsend (Dip. Clin. Hyp)
MP3 Download – $29.95
Be the Best You Can Be
Includes extras valued at $90:
• Bedtime Version
• Sleep Subliminal
• Gamma Brainwave Motivation
• Email Support & Professional Advice
• Suitable for All Standards & Ages
Lifetime Access & 1-Year Unconditional Warranty
PayPal / Stripe
Mind Training for Cheerleaders
Tumbling Fears + Peak Performance
MP3 Download – $29.95
Same inclusions as Gymnastics program.
PayPal / Stripe
"I didn’t even know these recordings existed, but they were our last hope. She especially loved going to sleep to it, and has since turned it all around – the problem has disappeared."
Take It to the Next Level
The Neuroscience of Rewiring Your Brain for Peak Performance
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* Audio - 'The Power of Visualization & Belief' Click the 'Play' symbol to start the audio.
* Audio - 'Pre-Performance Motivator' Click the 'Play' symbol to start the audio.
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