How To Do A Cartwheel If You Are Scared?

Cartwheels are a fun and exciting gymnastics move that many people aspire to learn. However, if you’re scared of doing a cartwheel, it can seem like an impossible feat to accomplish. In this article, we’ll guide you through step-by-step instructions on how to perform a cartwheel safely and confidently, even if you’re scared. So let’s get started!

The Fear Factor: Why Many Shy Away from Cartwheeling

Cartwheeling, an elementary gymnastic movement, appears straightforward: hands down, legs up, and a swift 360-degree rotation. Despite its seeming simplicity, many individuals shy away from this physical act. A plethora of reasons contribute to this hesitation, most of which revolve around the fear factor.

1. Fear of Inversion: For many, the idea of being upside down can be daunting. Our bodies are used to standing upright, and the unfamiliar orientation during a cartwheel can induce feelings of dizziness, disorientation, and fear. This sensation is unnatural for most, making the simple act of a cartwheel a significant mental hurdle to overcome.
2. Fear of Falling: Another significant fear people have when attempting a cartwheel is the fear of falling. The movement requires balance, coordination, and a certain level of physical strength. Without the assurance of these capabilities, individuals worry they might fall, leading to potential injury.
3. Lack of Physical Confidence: Cartwheeling requires a combination of strength, agility, flexibility, and balance. Those who feel they might be lacking in any of these areas might hesitate to attempt a cartwheel. There can also be a general lack of confidence in one’s physical abilities, leading to self-doubt and avoidance of the action.
4. Fear of Embarrassment: For some, the fear of embarrassment or mockery might prevent them from attempting a cartwheel, particularly in public or in front of peers. This fear is more psychological than physical, and it often stems from societal pressures or past experiences.
5. Age and Health Constraints: As people age, their flexibility, strength, and balance may decline, making cartwheels seem more challenging or even risky. Similarly, those with health issues, particularly related to bones, joints, or the heart, may avoid cartwheels due to potential health risks.

The fear factor associated with cartwheeling often comes from a mix of physical and psychological hurdles. To combat these fears, it’s crucial to approach cartwheeling – and any new physical activity – gradually and safely, ideally under the guidance of a trained professional.

How Exposure Therapy Can Help You Master Fearless Cartwheels?

Exposure therapy is a psychological treatment that was developed to help people confront their fears. When people are fearful of something, they tend to avoid it. While this avoidance might help reduce feelings of fear in the short term, over the long term it can make the fear become even more intense. In such situations, a therapist might use exposure therapy to help reduce the person’s fear response.

Applying this to the cartwheel, the idea is to gradually expose yourself to the action of a cartwheel, starting with the least fear-provoking part of the action and gradually working up to completing a full cartwheel. This is also known as graded exposure. Here’s a more detailed step-by-step process:

1. Identify the Elements: Break down the cartwheel into smaller elements. This might include standing on one hand, then two hands, a half-cartwheel, and then a full cartwheel.
2. Rank Your Fear: Rank each of these elements in order of how much fear they provoke. An example ranking could be: standing on one hand (least fear), standing on two hands, half-cartwheel, full cartwheel (most fear).
3. Start with Least Fearful: Start by practicing the element that provokes the least amount of fear. This might involve just getting comfortable placing your hands on the ground and lifting one foot off the ground. Repeat this action until you feel comfortable and your fear level has decreased.
4. Gradual Increase: Once you’re comfortable with the first step, move on to the next one on your list. This might be standing on two hands. Again, practice this element until your fear has decreased before moving on to the next one.
5. Repetition: Repeat the process with each element, moving up your list. Each time, make sure you’re comfortable and your fear has significantly decreased before moving on to the next step.
6. Full Cartwheel: Eventually, you will reach the final element, which is performing a full cartwheel. By this point, you should have gradually exposed yourself to all elements of the cartwheel, which should help reduce your overall fear.

This process can take days, weeks, or even months. It’s perfectly okay to move at your own pace and spend as much time as you need on each step. The goal is to reduce your fear, not to rush through the steps. If at any point you start to feel overwhelmed, it’s okay to take a break and try again later.

How to Perform a Fearless Cartwheel Step By Step

Performing a cartwheel can seem daunting, especially for those who struggle with fear or lack confidence in their abilities. However, with the right technique and mindset, anyone can learn how to execute a cartwheel with precision and grace.

Step 1. The Foundation: Learning to Place Your Hands and Feet

A good cartwheel starts with understanding where to place your hands and feet. Stand straight and extend your arms over your head. Your feet should be shoulder-width apart. Now, determine your leading foot. If you’re right-handed, it will usually be your left foot and vice versa.

Turn your leading foot to face the direction you want to cartwheel. Your hands, still overhead, should mirror the direction of your foot. To put it simply, you create a straight line from your leading foot to your hands, paving the way for your cartwheel

Step 2. The Initiation: The Small Jump

Once your hands and feet are correctly positioned, it’s time to initiate the cartwheel with a small jump. Bend your leading knee and push off the ground while reaching out with your hands toward the direction of your cartwheel. The idea is to gain enough momentum for the next steps while maintaining control over your movements.

Step 3. The Transition: Achieving a Smoother Cartwheel

The smoother your cartwheel, the less fear you will experience. After the initial jump, your first hand (the same side as your leading foot) should touch the ground followed by your second hand.

As your hands hit the ground, your feet will begin to lift off. Remember, the momentum from your small jump will carry your feet over your body. Keep your legs split and your toes pointed to maintain control and smoothness.

Step 4. The Elevation: Raising Your Feet Higher and Higher

With every attempt, aim to raise your feet higher and higher. This will not only help you achieve a full cartwheel but also build your confidence. As your hands are planted on the ground, push through your shoulders and keep your core engaged. This will help you elevate your feet and eventually get them over your head.

Always remember, the higher your feet go, the closer you are to performing a perfect cartwheel.

Step 5. The Completion: The Final Touch

A cartwheel is complete when you can land back on your feet, standing tall and confident. As your second foot comes over, prepare to return your first hand back to its original position, followed by the second one. This will allow you to land safely, one foot at a time, in the same direction you started.

And there you have it – a completed, smooth, and fearless cartwheel!

The Safety Net: Practicing by the Wall

For beginners who fear falling, practicing a cartwheel against a wall can be a great help. The wall acts as a support, preventing you from falling sideways.

Place your hands close to the wall and use it as a support to kick your legs up and over. The wall will help prevent you from falling sideways, and it can help you get a sense of what it feels like to be upside down in the cartwheel position. As you get more comfortable and confident, gradually move away from the wall until you can perform a cartwheel without it.

Practical Steps to Overcome Fear and Excel

Fear, especially when it comes to physical activities like gymnastics or performing a cartwheel, can be a formidable barrier. Yet, fear can be surmounted, and the exhilarating freedom of a successful cartwheel is accessible to all.

• Understand the move: Study how a cartwheel is done correctly. This includes understanding the positioning of your hands and feet, the movement of your body, and the role of momentum. This can involve watching online videos, reading gymnastics manuals, or getting advice from a trained gymnastics coach.

• Strengthen and Stretch: Fortify your body for the physical demands of a cartwheel. Strengthen your arms, core, and legs, and enhance your flexibility with stretches. The stronger and more capable your body feels, the less room there will be for fear.

• Start small: Break the move down into smaller, more manageable steps. You might start by practicing the hand placement and getting comfortable with being upside down, perhaps by doing a handstand against a wall.

• Prioritize Safety: Perform initial attempts on a soft surface like a mat or grass to cushion any potential falls. If possible, have a trusted friend or coach spot you during early attempts. Their support can greatly reduce fear and instill confidence.

• Relaxation Techniques: Learn and practice relaxation techniques like deep breathing, mindfulness, or progressive muscle relaxation. These techniques can help manage your fear response and keep you calm.

• Group Support: Join a class or find a community of learners who are at the same level as you. Doing something scary can often feel less intimidating when you’re not doing it alone. Plus, you can learn from others’ experiences and challenges.

• Professional Instruction: If you haven’t already, consider getting a professional coach who can give you individualized instruction and feedback. They can ensure your technique is correct, which can reduce the risk of injury and thus might help to reduce your fear.

Frequently Asked Questions:

1. Can fear be completely eliminated while learning cartwheels?

It’s certainly possible to significantly reduce fear while learning cartwheels to a point where it doesn’t hinder your progress or enjoyment. However, it’s important to note that fear itself is a natural human emotion and a protective response. It’s there to alert us to potential danger and can’t necessarily be completely “eliminated.”

In learning physical skills like a cartwheel, fear can arise due to several reasons like the fear of injury, fear of failing, or fear of embarrassment. However, through proper training, practice, and mental conditioning, this fear can be managed to a level where it becomes a background concern rather than an overwhelming obstacle.

2. Can I hurt myself while performing a cartwheel?

Yes, as with any physical activity, there is a risk of injury when performing a cartwheel, particularly if it’s done incorrectly. This is why it’s essential to learn proper technique, warm up appropriately, and use suitable safety equipment like gymnastics mats. It’s important to take the necessary precautions and approach learning a cartwheel (or any new skill) with patience and care.

3. How long should I practice each day to get over the fear?

Overcoming fear through practice isn’t strictly about the amount of time you spend practicing each day, but more about consistent, regular, and quality practice. That being said, for beginners, a daily practice of around 15-30 minutes could be a good starting point.

4. Are there any specific exercises that can help me prepare for a cartwheel?

Exercises that strengthen the arms, core, and legs, as well as flexibility-enhancing stretches, can be particularly beneficial when preparing to learn a cartwheel.

Conclusion

Cartwheels are a staple of gymnastics and cheerleading routines, but they can also be a fun and impressive skill to master for anyone looking to improve their athleticism. Learning to do a cartwheel without fear is an achievable task that requires patience, practice, and proper guidance.

By breaking down the process into smaller, manageable steps, you can gradually build your confidence and eventually perform a flawless, fearless cartwheel. Don’t be disheartened if you don’t get it right the first time, keep practicing, and you’ll surely get there.