Tumbling

Most impossible goals can be met simply by breaking them down into bite-size chunks, writing them down, believing them, and going full speed ahead as if they were routine. ~Don Lancaster

SUCCESSFUL GOAL-SETTING

We are focused on tumbling this year, specifically with the goal of getting as many back handsprings as possible.

The goal of getting our back handspring is an OUTCOME GOAL. This means the goal is an outcome. Studies have shown that TASK-BASED goals are more likely to be achieved. What is a task-based goal? It is a breakdown of the outcome goal in a way where we have control over the goal.

For the outcome goal of getting a back handspring, we cannot just force ourselves to get the back handspring so we have no control over the goal which is frustrating and can cause you to want to give up.

A task-based goal might be some of the following:

1. I will spend 15 minutes 5 times per week doing back walkovers
2. I will spend 15 minutes every day on the trampoline doing back handsprings
3. I will do back bends every night for 1 minute before I get into bed
4. I will use the boulder at ECE a minimum of 20 times every ECE practice
5. I will schedule a private with Megan
6. I will ask another cheerleader to spot me for back handsprings 5 times in practice
7. I will practice meditating to tune out distractions and to practice controlling my mind
8. I will drink water an hour before ECE
9. I will lift weights twice per week for 30 minutes to increase my upper body strength
10. I will listen to a motivational speech before ECE to get in the right mindset
11. I will sleep at least eight hours per night every night
12. I will eat a snack of a protein and a carbohydrate on the way home from practice because the carbohydrate will refuel my muscles and the protein will rebuild and repair my muscles (Good Recovery Meals)
13. After ECE, I will take a shower and go to bed as soon as I get home to make sure my muscles heal optimally
14. I will do 20 bicep curls with a 10-pound weight every other night
15. You can make your own up!

Add these to your phone with an alarm. When your alarm goes off start counting out loud. Make sure you are doing the activity by the time you count to 5! That’s a little trick by a very expensive mindset coach to avoid procrastination.