{"id":3965,"date":"2019-05-29T18:27:06","date_gmt":"2019-05-29T18:27:06","guid":{"rendered":"https:\/\/tumblingcoach.com\/blog\/?p=3965"},"modified":"2025-05-29T15:24:46","modified_gmt":"2025-05-29T15:24:46","slug":"fast-technique","status":"publish","type":"post","link":"https:\/\/tumblingcoach.com\/blog\/fast-technique\/","title":{"rendered":"Use The F.A.S.T Tumbling Technique To Stop Overthinking &#038; Improve Confidence"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.26.0&#8243; width=&#8221;100%&#8221; max_width=&#8221;1200px&#8221; module_alignment=&#8221;center&#8221; custom_padding=&#8221;0|0px|13px|0px|false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.26.0&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; width=&#8221;100%&#8221; max_width=&#8221;1200px&#8221; module_alignment=&#8221;center&#8221; custom_padding=&#8221;14px|0px|27px|0px|false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Intro&#8221; _builder_version=&#8221;4.27.4&#8243; global_colors_info=&#8221;{}&#8221;]<span class='et-dropcap'>L<\/span>et&#8217;s imagine you&#8217;re working on getting a new tumbling pass; a ROBHS Back Tuck is a good example. You&#8217;ve been working it for a few months, thrown hundreds of reps into a pit, a crash mat and it&#8217;s looking like absolute perfection. Naturally, it&#8217;s time to take it to the floor.<\/p>\n<p>You know you&#8217;ve got plenty of height, good power, and your coaches are barely spotting you. They are confident in your ability, and give you the green light to go ahead and try it.<\/p>\n<p>But as you gear up at the edge of the floor, all of a sudden, a rush of thoughts come into your brain out of no where.<\/p>\n<ul>\n<li><em>&#8220;What if I don&#8217;t make it all the way around?&#8221;<\/em><\/li>\n<li><em>&#8220;What if I don&#8217;t land clean and my coaches are disappointed?&#8221;<\/em><\/li>\n<li><em>&#8220;I really NEED to get this down before next competition. My teammates are relying on me&#8230; but I&#8217;m not sure I can do this&#8221;<\/em><\/li>\n<\/ul>\n<p>As you start thinking about everything BUT the actual task at hand, anxiety levels rise, you feel nervous, your palms get sweaty and so you instead head back to you comfort zone &#8212; the pit. Or maybe even the <a href=\"https:\/\/tumblingcoach.com\/blog\/airtrackdrills\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">Air Track.<\/span><\/a><\/p>\n<p><strong>Does all of this sound familiar?<\/strong>[\/et_pb_text][et_pb_text admin_label=&#8221;Intro 2&#8243; _builder_version=&#8221;4.27.4&#8243; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<p>While there&#8217;s nothing wrong with going back to drills or on a surface you&#8217;re comfortable with, eventually you will have to face the music. At some point, you will have to take you skill to the floor.<\/p>\n<p>Question is, what will you do?<\/p>\n<p>Repeat the same pattern? Hope that magically you&#8217;ll be able to tumble on floor?<\/p>\n<p>I mean, you could do that. Or instead, you can use a simple 4-letter strategy that will help you snap out of all these negative thoughts, and refocus on what&#8217;s actually important.<\/p>\n<p>I call it <span style=\"color: #339966;\"><strong>F.A.S.T<\/strong><\/span><\/p>\n<p>Before I reveal what each letter stands for, let me show you why it&#8217;s so powerful over what we usually do.<\/p>\n<p>And what do we <u>usually<\/u> do?<\/p>\n<p>We focus on the following 4 things (which by the way, have been proven to <strong>decrease<\/strong> our level of performance):<\/p>\n<ol>\n<li>The <strong>N<\/strong>egative <em>(e.g, &#8220;What if I land on my head?&#8221;, &#8220;This looks scary, I&#8217;m not sure I can do this&#8221;)<\/em><\/li>\n<li>The <strong>O<\/strong>utcome <em>(e.g, &#8220;I need to land this skill&#8221;, &#8220;I need to win Nationals!&#8221;)<\/em><\/li>\n<li>The <strong>P<\/strong>ast <em>(e.g, &#8220;I can&#8217;t believe I touched down yesterday!&#8221;, &#8220;Last time I tried this, it didn&#8217;t end well soo&#8230;&#8221;)<\/em><\/li>\n<li>The <strong>E<\/strong>xternal <em>(e.g, &#8220;What if that mat moves while I tumble?&#8221;, &#8220;What if a tornado his the gym while I&#8217;m going?&#8221;)<\/em><\/li>\n<\/ol>\n<p>Or basically, <strong>N.O.P.E<\/strong> for short.<\/p>\n<p>So when you allow yourself to constantly think about these 4 things, is it any surprise that when it comes time to actually perform, your brain does exactly what you were focusing on, and goes: <em>&#8220;Yeah NOPE!&#8221;<\/em><\/p>\n<p>Luckily, there is one thing you <strong>can<\/strong> focus on that will not only help you refocus and regain confidence, but has shown to actually improve your performance &#8212; even during intense competition, where pressure is high.<\/p>\n<p>That one thing is called <strong>The Process<\/strong>. And <strong>F.A.S.T<\/strong> just happens to be one of them. In fact, even though you may not have heard of <strong>F.A.S.T<\/strong> before, I bet you already know what it feels like to follow it.<\/p>\n<p>I&#8217;ll give you a quick example: Ever been to an open gym session where everything you throw just feels effortless? Everything you try just hits and you feel like a tumbling god (or goddess)? It almost feels like you can do no wrong.<\/p>\n<p>But then, a day or two later when you&#8217;re at team practice trying to do the SAME skills in the SAME gym, <span style=\"text-decoration: underline;\">nothing<\/span> seems to be going right.<\/p>\n<p>Ever had that happen? I know I have. So what changed?<\/p>\n<p>Well during Open Gym, you subconsciously aren&#8217;t really worried about N.O.P.E. Instead, you&#8217;re just focusing on what actually matters &#8212; The Process of what you&#8217;re doing.<\/p>\n<p>Wouldn&#8217;t it be great if we can bring back some of that energy and conference into our high pressure practices and competitions? Well now we can! Take a look at the video below&#8230;<\/p>\n<p>[\/et_pb_text][et_pb_code admin_label=&#8221;Video Embed&#8221; _builder_version=&#8221;4.16&#8243; text_orientation=&#8221;center&#8221; global_colors_info=&#8221;{}&#8221;]<iframe class=\"lazyload\" data-src=\"https:\/\/www.youtube.com\/embed\/4nMKOzcvFm0?rel=0\" width=\"560\" height=\"315\"  frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>[\/et_pb_code][et_pb_text admin_label=&#8221;Fast Explain 1&#8243; _builder_version=&#8221;4.27.4&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_font_size=&#8221;41px&#8221; custom_margin=&#8221;||20px|&#8221; custom_padding=&#8221;0px||20px|&#8221; custom_padding_tablet=&#8221;&#8221; custom_padding_phone=&#8221;0px||20px|&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; header_2_font_size_tablet=&#8221;34px&#8221; header_2_font_size_phone=&#8221;32px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Here&#8217;s what F.A.S.T stands for&#8230;<\/h2>\n<ul>\n<li><strong>F<\/strong> &#8211; Focus<\/li>\n<li><strong>A<\/strong> &#8211; Awareness<\/li>\n<li><strong>S<\/strong> &#8211; Speed<\/li>\n<li><strong>T<\/strong> &#8211; Technique<\/li>\n<\/ul>\n<p>I&#8217;ve found that when my athletes get these 4 things dialed in, success is almost guaranteed. <strong>Think about it:<\/strong> isn&#8217;t it better to think about the actual Technique of your layout full versus The Negative (i.e, <em>&#8220;omg what if I don&#8217;t land it?!&#8221;)<\/em> ?<\/p>\n<p>Duh!<\/p>\n<p>This isn&#8217;t rocket science. So why don&#8217;t athletes do this all the time?<\/p>\n<p>Well either they weren&#8217;t taught, or they seem to forget the cues their coaches have given them. And that&#8217;s ok, that&#8217;s normal. We humans actually have terrible memory.<\/p>\n<p>This is why I came up with <strong>F.A.S.T,<\/strong> and why is so valuable. Not only is each piece of the acronym proven to help you tumble better, but it&#8217;s so much easier to remember![\/et_pb_text][et_pb_cta title=&#8221;Show Your Support&#8221; button_url=&#8221;https:\/\/donate.stripe.com\/fZe5lrfot1Fy9yMeVY&#8221; url_new_window=&#8221;on&#8221; button_text=&#8221;Donate Now&#8221; admin_label=&#8221;Donate Support&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;Jost||||||||&#8221; header_letter_spacing=&#8221;1px&#8221; body_font=&#8221;Jost|300|||||||&#8221; body_letter_spacing=&#8221;1px&#8221; background_color=&#8221;rgba(18,0,51,0.85)&#8221; custom_button=&#8221;on&#8221; button_text_size=&#8221;18px&#8221; button_bg_color=&#8221;#3e25aa&#8221; button_border_width=&#8221;3px&#8221; button_border_color=&#8221;#5400ff&#8221; button_border_radius=&#8221;6px&#8221; button_letter_spacing=&#8221;1px&#8221; button_font=&#8221;Jost||||||||&#8221; button_icon=&#8221;&#xf4be;||fa||900&#8243; button_on_hover=&#8221;off&#8221; button_alignment=&#8221;center&#8221; width=&#8221;100%&#8221; max_width=&#8221;100%&#8221; max_width_tablet=&#8221;86%&#8221; max_width_phone=&#8221;90%&#8221; max_width_last_edited=&#8221;on|phone&#8221; module_alignment=&#8221;center&#8221; max_height=&#8221;100%&#8221; custom_margin=&#8221;43px||0px||false|false&#8221; custom_margin_tablet=&#8221;||20px||false|false&#8221; custom_margin_phone=&#8221;|16px||16px|false|true&#8221; custom_margin_last_edited=&#8221;on|desktop&#8221; custom_padding=&#8221;23px|20px|38px|20px|false|true&#8221; custom_padding_tablet=&#8221;|23px||23px|false|true&#8221; custom_padding_phone=&#8221;|11px||11px|false|true&#8221; custom_padding_last_edited=&#8221;on|phone&#8221; border_radii=&#8221;on|6px|6px|6px|6px&#8221; border_width_all=&#8221;2px&#8221; border_color_all=&#8221;#4328B7&#8243; box_shadow_style=&#8221;preset1&#8243; box_shadow_vertical=&#8221;-3px&#8221; box_shadow_spread=&#8221;9px&#8221; box_shadow_color=&#8221;rgba(55,0,158,0.58)&#8221; global_module=&#8221;4647&#8243; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>If you find the content on this page helpful and want to support future updates and run-time costs, please consider a small donation. You can also help out by visiting the Store if you wish. Every little bit helps \ud83e\udd17<\/p>\n<p>[\/et_pb_cta][et_pb_text admin_label=&#8221;Fast Explain 2&#8243; _builder_version=&#8221;4.27.4&#8243; header_font=&#8221;||||||||&#8221; header_2_font=&#8221;||||||||&#8221; header_2_font_size=&#8221;41px&#8221; custom_margin=&#8221;||20px|&#8221; custom_padding=&#8221;29px||20px||false|false&#8221; custom_padding_tablet=&#8221;&#8221; custom_padding_phone=&#8221;0px||20px|&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; hover_enabled=&#8221;0&#8243; header_2_font_size_tablet=&#8221;34px&#8221; header_2_font_size_phone=&#8221;32px&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h2>How To Actually Use F.A.S.T<\/h2>\n<p>Before going for any pass or skill (especially one that&#8217;s new), just remember FAST and say each word to yourself along with companion questions and phrases that will dial your mind in. Here&#8217;s a quick example:<\/p>\n<ul>\n<li><strong>Focus<\/strong> &#8211; <em>&#8220;Am I focused on what I&#8217;m doing? Time to ignore what Suzy is throwing on the rod floor&#8230; I&#8217;m training for ME here!&#8221;<\/em><\/li>\n<li><strong>Aware<\/strong> &#8211; <em>&#8220;Do I know where to look during take off? Oh right, at that banner on the wall!&#8221;<\/em><\/li>\n<li><strong>Speed<\/strong> &#8211; <em>&#8220;Am I holding back? I should put in 100%. A slow pass is a dangerous pass&#8221;<\/em><\/li>\n<li><strong>Technique<\/strong> &#8211; <em>&#8220;Remember what coach told me? Tight and strong through the shoulders!&#8221;<\/em><\/li>\n<\/ul>\n<p>To help make it even easier to remember, I&#8217;ve created a handy Infographic that you can carry with you right on your phone. It&#8217;s like having me coach you any day, any time 24\/7 (pretty sure that sounds a nightmare to some of my kids ??). Either way, it&#8217;s designed for quick glances and it will <strong>guide you<\/strong> through the <span style=\"text-decoration: underline;\">right questions<\/span> to ask yourself. This way you can spend more time saying &#8220;HECK YES&#8221; instead of N.O.P.E!<\/p>\n<p>Here&#8217;s a sneak peek&#8230;<\/p>\n<p><a class=\"trigger_fast\" href=\"#\"><img   data-srcset=\"https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2019\/05\/FAST-Cell-DL.jpg 527w, https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2019\/05\/FAST-Cell-DL-229x300.jpg 229w\" decoding=\"async\" data-src=\"https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2019\/05\/FAST-Cell-DL.jpg\" class=\"aligncenter size-full wp-image-3963 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt=\"Tumbling FAST\"   sizes=\"(max-width: 527px) 100vw, 527px\"  \/><noscript><img decoding=\"async\" class=\"aligncenter size-full wp-image-3963\" src=\"https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2019\/05\/FAST-Cell-DL.jpg\" alt=\"Tumbling FAST\" width=\"60%\" srcset=\"https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2019\/05\/FAST-Cell-DL.jpg 527w, https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2019\/05\/FAST-Cell-DL-229x300.jpg 229w\" sizes=\"(max-width: 527px) 100vw, 527px\" \/><\/noscript><\/a><\/p>\n<div align=\"center\">\n<p>To download it in full quality, just click the button below!<\/p>\n<hr \/>\n<p><a class=\"trigger_fast\" href=\"https:\/\/drive.google.com\/file\/d\/1ZEEV_vFAD9qCnhSXOr5MwjTab286OwiQ\/view?usp=sharing\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" data-src=\"https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2017\/10\/2_1_Blue_Normal.png\" class=\"aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt=\"\"   \/><noscript><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2017\/10\/2_1_Blue_Normal.png\" alt=\"\" width=\"335\" height=\"78\"><\/noscript><\/a><\/p>\n<\/div>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#8221;4.26.0&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; width=&#8221;100%&#8221; max_width=&#8221;1200px&#8221; module_alignment=&#8221;center&#8221; custom_padding=&#8221;14px|0px|27px|0px|false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_cta title=&#8221;Experience The Best Tumbling Clinics At Your Gym!&#8221; button_url=&#8221;https:\/\/tumblingcoach.com\/clinic&#8221; url_new_window=&#8221;on&#8221; button_text=&#8221;YES! I am interested&#8221; admin_label=&#8221;Article Clinic CTA&#8221; _builder_version=&#8221;4.27.2&#8243; header_text_align=&#8221;center&#8221; header_font_size=&#8221;30&#8243; header_line_height=&#8221;1.2em&#8221; body_font_size=&#8221;20&#8243; background_color=&#8221;#120044&#8243; custom_button=&#8221;on&#8221; button_text_size=&#8221;24&#8243; button_text_color=&#8221;#FFFFFF&#8221; button_bg_color=&#8221;#26007f&#8221; button_border_width=&#8221;3&#8243; button_border_color=&#8221;#3c36e2&#8243; button_font=&#8221;&#8211;et_global_body_font||||||||&#8221; button_use_icon=&#8221;off&#8221; button_alignment=&#8221;center&#8221; button_custom_margin=&#8221;12px||||false|false&#8221; custom_margin=&#8221;41px||||false|false&#8221; header_font_size_tablet=&#8221;28&#8243; header_font_size_phone=&#8221;24&#8243; header_font_size_last_edited=&#8221;on|phone&#8221; header_line_height_tablet=&#8221;&#8221; header_line_height_phone=&#8221;&#8221; header_line_height_last_edited=&#8221;on|phone&#8221; body_font_size_tablet=&#8221;&#8221; body_font_size_phone=&#8221;18&#8243; body_font_size_last_edited=&#8221;on|phone&#8221; button_text_size_tablet=&#8221;20&#8243; button_text_size_phone=&#8221;18&#8243; button_text_size_last_edited=&#8221;on|phone&#8221; border_radii=&#8221;on|8px|8px|8px|8px&#8221; border_width_all=&#8221;3px&#8221; border_color_all=&#8221;#4252e5&#8243; box_shadow_style_button=&#8221;preset1&#8243; text_shadow_style=&#8221;preset2&#8243; text_shadow_color=&#8221;rgba(0,0,0,0.27)&#8221; global_module=&#8221;3577&#8243; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Are you a Coach or Owner that found this article helpful? Then consider hosting Coach Sahil&#8217;s clinics at your gym! Not only will your athletes gain <span style=\"text-decoration: underline;\">weeks<\/span> worth of experience in a <span style=\"text-decoration: underline;\">single day,<\/span> but your staff will receive the most comprehensive hands-on tumbling training in the industry. To get started, click the button below&#8230;<\/p>\n<p>[\/et_pb_cta][et_pb_text admin_label=&#8221;Newsletter Bottom Optin&#8221; _builder_version=&#8221;4.26.0&#8243; text_text_color=&#8221;#D6D6D6&#8243; header_2_font=&#8221;Jost||||||||&#8221; header_2_text_color=&#8221;#FFFFFF&#8221; header_2_line_height=&#8221;1.6em&#8221; text_font_size_tablet=&#8221;20px&#8221; text_font_size_phone=&#8221;18px&#8221; text_font_size_last_edited=&#8221;on|desktop&#8221; header_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; header_text_shadow_vertical_length_tablet=&#8221;0px&#8221; header_text_shadow_blur_strength_tablet=&#8221;1px&#8221; header_2_text_shadow_style=&#8221;preset1&#8243; header_2_text_shadow_vertical_length=&#8221;0em&#8221; header_2_text_shadow_blur_strength=&#8221;0.31em&#8221; header_2_text_shadow_color=&#8221;#B452FF&#8221; header_2_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; header_2_text_shadow_vertical_length_tablet=&#8221;0px&#8221; header_2_text_shadow_blur_strength_tablet=&#8221;1px&#8221; 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_module_preset=&#8221;default&#8221; background_image=&#8221;https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2023\/09\/crypto-bg-02-1-1024&#215;640-1.png&#8221; background_blend=&#8221;hard-light&#8221; custom_margin=&#8221;|||&#8221; custom_padding=&#8221;0px||23px|||&#8221; saved_tabs=&#8221;all&#8221; collapsed=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row admin_label=&#8221;Row&#8221; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;6px||8px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_code admin_label=&#8221;About Bookmark&#8221; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;]<a id=\"about\"><\/a>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; width=&#8221;90%&#8221; custom_padding=&#8221;||72px||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;About Title&#8221; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;|500|||||||&#8221; header_text_align=&#8221;left&#8221; header_text_color=&#8221;#89c6ff&#8221; header_line_height=&#8221;1.5em&#8221; header_2_font=&#8221;Jost|500|||||||&#8221; header_2_text_align=&#8221;center&#8221; header_2_text_color=&#8221;#ffffff&#8221; header_2_font_size=&#8221;35px&#8221; header_2_line_height=&#8221;1.5em&#8221; header_3_font=&#8221;Jost Regular Sans|500|||||||&#8221; header_3_text_color=&#8221;#89c6ff&#8221; header_3_font_size=&#8221;60px&#8221; header_3_line_height=&#8221;1.5em&#8221; header_4_font=&#8221;Jost Regular Sans|500|||||||&#8221; header_4_text_color=&#8221;#89c6ff&#8221; header_4_font_size=&#8221;60px&#8221; header_4_line_height=&#8221;1.5em&#8221; header_5_font=&#8221;Jost Regular Sans|500|||||||&#8221; header_5_text_color=&#8221;#89c6ff&#8221; header_5_font_size=&#8221;60px&#8221; header_5_line_height=&#8221;1.5em&#8221; header_6_font=&#8221;Jost Regular Sans|500|||||||&#8221; header_6_text_color=&#8221;#89c6ff&#8221; header_6_font_size=&#8221;60px&#8221; header_6_line_height=&#8221;1.5em&#8221; custom_margin=&#8221;||9px|||&#8221; header_font_size_tablet=&#8221;40px&#8221; header_font_size_phone=&#8221;&#8221; header_font_size_last_edited=&#8221;on|phone&#8221; header_2_font_size_tablet=&#8221;40px&#8221; header_2_font_size_phone=&#8221;&#8221; header_2_font_size_last_edited=&#8221;on|phone&#8221; header_3_font_size_tablet=&#8221;40px&#8221; header_3_font_size_phone=&#8221;&#8221; header_3_font_size_last_edited=&#8221;on|phone&#8221; header_4_font_size_tablet=&#8221;40px&#8221; header_4_font_size_phone=&#8221;&#8221; header_4_font_size_last_edited=&#8221;on|phone&#8221; header_5_font_size_tablet=&#8221;40px&#8221; header_5_font_size_phone=&#8221;&#8221; header_5_font_size_last_edited=&#8221;on|phone&#8221; header_6_font_size_tablet=&#8221;40px&#8221; header_6_font_size_phone=&#8221;&#8221; header_6_font_size_last_edited=&#8221;on|phone&#8221; header_text_shadow_style=&#8221;preset1&#8243; header_text_shadow_horizontal_length=&#8221;-0.02em&#8221; header_text_shadow_vertical_length=&#8221;0.07em&#8221; header_text_shadow_blur_strength=&#8221;0.3em&#8221; header_text_shadow_color=&#8221;#d55ffc&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>About Coach Sahil<\/h2>\n<p>[\/et_pb_text][et_pb_divider color=&#8221;#4b32c9&#8243; divider_weight=&#8221;2px&#8221; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; width=&#8221;50%&#8221; module_alignment=&#8221;center&#8221; height=&#8221;4px&#8221; custom_padding_tablet=&#8221;&#8221; custom_padding_phone=&#8221;&#8221; custom_padding_last_edited=&#8221;on|desktop&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][et_pb_text admin_label=&#8221;Bio Text&#8221; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Jost||||||||&#8221; text_text_color=&#8221;#dbdbdb&#8221; text_font_size=&#8221;18px&#8221; header_text_shadow_style=&#8221;preset1&#8243; header_text_shadow_horizontal_length=&#8221;-0.02em&#8221; header_text_shadow_vertical_length=&#8221;0.07em&#8221; header_text_shadow_blur_strength=&#8221;0.3em&#8221; header_text_shadow_color=&#8221;#d55ffc&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>For over 15 years, Coach Sahil has been on a mission to help athletes master their tumbling and acrobatic skills in the <em>shortest<\/em> amount of time possible <span style=\"text-decoration: underline;\">without<\/span> sacrificing safety or the quality of their technique. As a former Power Tumbler and Power Lifter himself, he fully understands the inner struggles of an athlete and how to help them get to the next level. To date, he has worked with thousands of athletes around the World and provided training to hundreds of coaches in almost every country you can imagine. He is also a Certified Gymnastics Coach, founder of Addicted To Tumbling, and former co-owner of a gym. He is also the author of the best-selling book <a href=\"https:\/\/www.thecheerdiet.com\"><u>The Cheer Diet<\/u>.<\/a><\/p>\n<p>[\/et_pb_text][et_pb_button button_url=&#8221;https:\/\/www.tumblingcoach.com\/blog\/contact&#8221; button_text=&#8221;Get In Touch&#8221; button_alignment=&#8221;center&#8221; admin_label=&#8221;Contact Pop&#8221; module_class=&#8221;wplightbox wplightbox-width-550 wplightbox-height-900&#8243; _builder_version=&#8221;4.26.0&#8243; _module_preset=&#8221;default&#8221; custom_button=&#8221;on&#8221; button_text_size=&#8221;17px&#8221; button_text_color=&#8221;#ffffff&#8221; button_bg_color=&#8221;#3e25aa&#8221; button_border_width=&#8221;5px&#8221; button_border_color=&#8221;#2f10b7&#8243; button_border_radius=&#8221;3px&#8221; button_letter_spacing=&#8221;2px&#8221; button_font=&#8221;Jost|600|||||||&#8221; button_use_icon=&#8221;off&#8221; background_layout=&#8221;dark&#8221; custom_margin=&#8221;28px||||false|false&#8221; custom_margin_tablet=&#8221;&#8221; custom_margin_phone=&#8221;40px||||false|false&#8221; custom_margin_last_edited=&#8221;on|desktop&#8221; custom_padding=&#8221;6px|18px|6px|18px|true|true&#8221; box_shadow_style=&#8221;preset3&#8243; global_colors_info=&#8221;{}&#8221; button_bg_color__hover=&#8221;#3e25aa&#8221; button_bg_color__hover_enabled=&#8221;on|hover&#8221; button_border_color__hover=&#8221;#5d00ff&#8221; button_border_color__hover_enabled=&#8221;on|hover&#8221; button_letter_spacing__hover=&#8221;1px&#8221; button_letter_spacing__hover_enabled=&#8221;on|desktop&#8221;][\/et_pb_button][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.16&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;My Picture&#8221; _builder_version=&#8221;4.21.0&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Jost||||||||&#8221; text_text_color=&#8221;#dbdbdb&#8221; text_letter_spacing=&#8221;1px&#8221; text_line_height=&#8221;1.3em&#8221; use_background_color_gradient=&#8221;on&#8221; background_color_gradient_stops=&#8221;rgba(104,96,255,0.27) 56%|rgba(14,0,124,0.79) 95%&#8221; background_color_gradient_overlays_image=&#8221;on&#8221; background_color_gradient_start=&#8221;rgba(104,96,255,0.27)&#8221; background_color_gradient_start_position=&#8221;24%&#8221; background_color_gradient_end=&#8221;rgba(14,0,124,0.79)&#8221; background_image=&#8221;https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2023\/09\/me_portrait_square.jpg&#8221; text_orientation=&#8221;center&#8221; width=&#8221;80%&#8221; width_tablet=&#8221;68%&#8221; width_phone=&#8221;100%&#8221; width_last_edited=&#8221;on|desktop&#8221; max_width=&#8221;100%&#8221; module_alignment=&#8221;center&#8221; min_height=&#8221;384px&#8221; min_height_tablet=&#8221;458px&#8221; min_height_phone=&#8221;369px&#8221; min_height_last_edited=&#8221;on|desktop&#8221; custom_margin=&#8221;46px||||false|false&#8221; custom_margin_tablet=&#8221;&#8221; custom_margin_phone=&#8221;&#8221; custom_margin_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;10px||30px||false|false&#8221; text_text_shadow_style=&#8221;preset1&#8243; text_text_shadow_color=&#8221;rgba(0,0,0,0.48)&#8221; border_radii=&#8221;on|6px|6px|6px|6px&#8221; box_shadow_style=&#8221;preset1&#8243; box_shadow_horizontal=&#8221;-1px&#8221; box_shadow_vertical=&#8221;3px&#8221; box_shadow_spread=&#8221;10px&#8221; box_shadow_color=&#8221;rgba(60,0,191,0.53)&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>\u2193 Click To Follow \u2193<\/p>\n<p><a class=\"wplightbox\" href=\"https:\/\/tumblingcoach.com\/blog\/wp-content\/uploads\/2024\/07\/Snapchat_QR_Code.jpg\"><u>SnapChat<\/u><\/a>\u00a0 |\u00a0 <a href=\"https:\/\/instagram.com\/addictedtotumbling\" target=\"_blank\" rel=\"noopener\"><u>Instagram<\/u><\/a>\u00a0 |\u00a0 <a href=\"https:\/\/facebook.com\/addictedtotumbling\" target=\"_blank\" rel=\"noopener\"><u>Facebook<\/u><\/a><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nervous about your tumbling pass? Can&#8217;t seem to remember your corrections or get your confidence back? Use the F.A.S.T technique!<\/p>\n","protected":false},"author":1,"featured_media":3969,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"[dropcap]S[dropcap]o if you've done your RO BHS Tuck into the pit hundreds of times, and it's looking like absolute perfection. Naturally, it's time to take it to floor.\r\n\r\nYou know you've got tonnes of height, good power, and your coaches are barely spotting you. They are confident in your ability, and give you the green light to go ahead and try it.\r\n\r\nBut as you gear up at the edge of the floor, all of a sudden, a rush of thoughts come into your brain out of no where.\r\n<ul>\r\n \t<li><em>\"What if I don't make it all the way around?\"<\/em><\/li>\r\n \t<li><em>\"What if I don't land clean and my coaches are disappointed?\"<\/em><\/li>\r\n \t<li><em>\"I really NEED to get this down before next competition. My teammates are relying on me... but I'm not sure I can do this\"<\/em><\/li>\r\n<\/ul>\r\nAs you start thinking about everything BUT the actual task at hand, anxiety levels rise, you feel nervous, your palms get sweaty and so you instead head back to you comfort zone -- the pit. Or maybe even the <a href=\"https:\/\/tumblingcoach.com\/blog\/airtrackdrills\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">Air Track.<\/span><\/a>\r\n\r\nDoes all of this sound familiar?\r\n\r\nWhile there's nothing wrong with going back to drills or on a surface you're comfortable with, eventually you will have to face the music. At some point, you will have to take you skill to the floor.\r\n\r\nQuestion is, what will you do?\r\n\r\nRepeat the same pattern? Hope that magically you'll be able to tumble on floor?\r\n\r\nI mean, you could do that. Or instead, you can use a simple 4-letter strategy that will help you snap out of all these negative thoughts, and refocus on what's actually important.\r\n\r\nI call it F.A.S.T\r\n\r\nBefore I dig in deeper, let me show you why it's so powerful.\r\n\r\nResearch has shown that when you focus on the following 4 things, your performance is guaranteed to suffer\r\n\r\n1. The Negative (e.g, \"What if I land on my head?\", \"This looks scary, I'm not sure I can do this\")\r\n2. The Outcome (e.g, \"I need to land this skill\", \"I need to win Nationals!\")\r\n3. The Past (e.g, \"I can't believe I touched down yesterday!\", \"Last time I tried this, it didn't end well soo...\")\r\n4. The External (e.g, \"What if that mat moves while I tumble?\", \"What if a tornado his the gym while I'm going?\")\r\n\r\nOr basically, N.O.P.E for short.\r\n\r\nSo when you allow yourself to constantly think about these 4 things, is it any surprise that when it comes time to actually perform, your brain does exactly what you were focusing on and goes: \"Yeah NOPE!\"\r\n\r\nLuckily, there is one thing you CAN focus on that will not only help you refocus and regain confidence, but has shown to actually improve your performance -- even during intense competition, where pressure is high.\r\n\r\nThat one thing is called The Process. And F.A.S.T just happens to be one of them. In fact, even though you may not have heard of FAST before, I bet you already know what it feels like to follow it.\r\n\r\nI'll give you a quick example: Ever been to an open gym session where everything you throw just feels effortless? Everything you try just hits and you're just throwing things left right and center? Like you can almost do no wrong?\r\n\r\nBut then, a day or two later when you're at team practice trying to do the SAME skills in the SAME gym, nothing seems to be going right?\r\n\r\nWhat's the difference?\r\n\r\nWell during Open Gym, you subconsciously aren't really worried about N.O.P.E. Instead, you're just focusing on what actually matters -- The Process of what you're doing.\r\n\r\nWouldn't it be great if we can bring back some of that energy and conference into our high pressure practices and competitions? Well now we can!\r\n\r\nHere's what F.A.S.T stands for...\r\n\r\nF - Focus\r\nA - Awareness\r\nS - Speed\r\nT - Technique\r\n\r\nI've found that when my athletes get these 4 things dialed in, success is almost guaranteed. Think about it: isn't it better to think about the actual Technique of your layout full versus The Negative? i.e, \"omg what if I don't land it?!\"\r\n\r\nDuh!\r\n\r\nThis isn't rocket science. So why don't you do this all the time?\r\n\r\nWell either you weren't taught, or you seem to forget the cues your coaches have given you. And that's ok, that's normal. We humans actually have a terrible memory.\r\n\r\nThis is why I came up with F.A.S.T, and why is so valuable. Not only is each piece of the acronym proven to help you tumble better, but it's so much easier to remember!\r\n\r\nHow To Actually Use F.A.S.T\r\n\r\nBefore going for any pass or skill (especially one that's new), just remember FAST and say each word to yourself along with companion questions and phrases that will dial your mind in. Here's a quick example:\r\n\r\nFocus - \"Am I focused on what I'm doing? Let's ignore what Suzy is throwing... I'm training for ME here!\"\r\nAware - \"Do I know where to look during take off? Yup, right at that banner on the wall!\"\r\nSpeed - \"Am I holding back? I should put in 100%. A slow pass is a dangerous pass\"\r\nTechnique - \"Remember what coach told me? Tight and strong through the shoulders!\"\r\n\r\nTo help make it even easier to remember, I've created a handy Infographic that you can carry with you right on your phone. It's like having me coach you at every practice (pretty sure that's a nightmare for some of my kids). Either way, it's designed to look great on a cellphone screen, and it will guide you through the right questions to ask yourself.\r\n\r\nHere's a sneak peek...\r\n\r\n[pic]\r\n\r\nTo download it in full quality, just throw in your details below, and a button should appear!","_et_gb_content_width":"","footnotes":""},"categories":[315,317,316],"tags":[103,287,285,52,286],"class_list":["post-3965","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-for-athletes","category-for-coaches","category-for-parents","tag-cheerleading","tag-confidence","tag-f-a-s-t","tag-gymnastics","tag-tumbling-technique"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Using The F.A.S.T Tumbling Technique To Improve Your Confidence!<\/title>\n<meta name=\"description\" content=\"Nervous about your tumbling pass? Can&#039;t seem to remember your corrections or get your confidence back? Use the F.A.S.T technique!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tumblingcoach.com\/blog\/fast-technique\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Use The F.A.S.T Tumbling Technique To Stop Overthinking &amp; Improve Confidence\" \/>\n<meta property=\"og:description\" content=\"Nervous about your tumbling pass? Can&#039;t seem to remember your corrections or get your confidence back? 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