Does your gymnast struggle with nerves, self-doubt, pressure, or negative thoughts before competition?

The Digital Competition Confidence Workbook is designed to help gymnasts build genuine self-belief, develop a positive mindset and learn practical tools to manage competition nerves and pressure. 

Here’s a look inside: 

Chapter 1: How you Think About Competition Matters Includes:

What confidence really means, a confidence check-in, different ways to measure success, how to define success for themselves, how to celebrate small wins and how to reframe competition to reduce pressure & increase enjoyment 

Chapter 2: Making Pressure Manageable Includes:

A pressure check in, how to identify where pressure is coming from, how external expectation can affect confidence, strategies for letting go of what other people think and say and how to focus on what truly matters to them.

Chapter 3: Building Self-Belief Includes:

Why keeping evidence of success builds confidence, how to create their own Book of Evidence, the importance of self talk, how to identify their own self-talk patterns, what to do when a negative thought appears, how to challenge unhelpful thoughts, how to reframe negative thoughts into more helpful ones, how comparison impact confidence, how to sift the focus back onto themselves and their own journey and how to challenge the stories they tell themselves about mistakes, setbacks and difficult experiences.  

Chapter 4: Focus on What You Can Control Includes:

The importance of focusing on what you can control, how to identify what is and isn’t within their control, how to set goals within their control, the difference between outcome goals and process goals, how to create effective SMART goals and how to build confidence through controllable goals.

Chapter 5: Calm your body, Calm Your Mind Include:

Three different breathing techniques to calm nerves, when and how to use each breathing technique, what anchor thoughts are and why they work, how to develop personalised anchor thoughts and how to stay calm, focused and present during competition.

Chapter 6: Your Competition Toolkit Includes:

Exercises to turn negative ‘what if?’ thoughts into positive ones, develop event-specific cue words to stay focused and calm, create a between-event plan, build a personalised competition day toolkit, identify the support they need from coaches and family, create a powerful pre-competition night thought, create a personalised confidence development plan and track and strengthen confidence over time. A guide to visualisation.