Confidence and fear

These notes combine advice from 58 reviewed passages across 49 workouts.

Overview

Fear is a normal part of learning a new movement, and repeating the same technique lets you pass comfortably. Fear can also inhibit a movement even when strength is sufficient; the body blocks the action, and this is normal and can be overcome. [7] [45]

By doing a movement again and again, the fear stops mattering, and once you understand a skill it feels easier. As confidence grows through practice and understanding the movement, you can rise more vertically and even launch forward. A handstand can become as comfortable as standing; the main step is to try. [13] [28] [40] [44]

How fear shows up

A first attempt at a movement can produce fear and whole-body tension. With experience you learn which muscles to use and when, and the relevant reflex develops. [27]

Fear of losing balance can lead to leaning inward on one side. At the edge of balance, fear of falling can trigger inward tensing that actually causes you to lose the position; this response gradually becomes less frequent. [14] [26]

Students often hesitate over a lower-back stretch and may struggle to perform it. [2]

Do not adopt the mindset that performing an exercise will injure you. Do not watch fracture videos too much, because they create injury images in your mind. [1] [5]

Coach’s claim

As people get older, they may dwell more on minor impacts and become more hesitant to try new things. [6]

Overcoming fear

When a movement feels hard at the start of warm-up, do not treat that feeling as inability. Think through the steps sequentially instead. [9]

Confront difficult skills instead of avoiding them because they seem unattainable; repeated attempts may eventually make them possible. Act directly rather than hesitating, because waiting lets thoughts build up in your head. [24] [25]

Do not dwell on feeling unready, because readiness can develop. If you performed a movement once, you can perform it again; completing one repetition is evidence that more repetitions are possible. [12] [41] [43]

Tipping over is normal during balance practice. Do not let occasional complaints demoralize you, since that happens to everyone. [15] [49]

Belief and trust

Sometimes you have to believe in your capacity, because a successful attempt can exceed what you mentally expect. Trust yourself, because you already have the ability and can stay relaxed. [17] [18]

Believing in a skill helps it happen. Your body is stronger than you think, and you just need to try. [19] [20]

Move through a mental progression: start with the belief that you cannot do something, move to the belief that you can, then to trying, then to committing to do it. Moving through it makes pushes stronger. [54]

Self-confidence affirms your own ability, whereas ego involves viewing others negatively; saying you are good is not a bad thing. Keep some ego and show your progress, because even a current pull-up can inspire others. [3] [42]

Be cautious when exploring unfamiliar skills, but also trust your strength. [34]

Coach’s claim

If a movement creates serious fear, choose a manageable progression you can confidently control instead of taking unnecessary risks. [35]

Coach’s claim

Do not anticipate knee pain when it is not currently present. [11]

Working with and without the wall

A wall reduces fear during inverted work because something will hold you; without it, moving slightly backward can trigger panic and lead to stepping or turning. Knowing that a wall is behind you can make it easier to find alignment during balance practice. [29] [57]

When a light wall touch is almost always followed by success, accept that the balance is already there and trust it. [48]

Working without a wall can initially reduce confidence, but catching the position becomes easier. When practicing in open space without a wall, expecting to fall backward can cause an inward lean; the position needs to be established in open space as well. [31] [32]

Fixed bars make lateral handstand control more controlled, while floor balance relies more on fingertip control. Bars make front-back balance and the fear of height more challenging. [10]

Working at greater height can initially cause the body to block or tense, but you adapt over time. [58]

Coach’s claim

During handstand practice, do not over-focus on the fall. Stay relaxed and rely on a reflexive fall, since your head is already close to the ground. [16]

Coach’s claim

Kick up toward a wall to overcome hesitation, and keep the head well away from the ground. [52]

Progressions for fearful movements

Practice wall holds for longer periods, then learn the descent onto a slightly lower surface such as a mat, to overcome the fear of coming down. A ten-second wall-supported elbow-handstand hold can build confidence before moving away from the wall. [37] [56]

To practice moving forward and overcome fear in the pullover, use a partial version that reverses around the abdomen without fully rising. [21]

Front-roll or shoulder-roll work can address hesitation during an elbow-supported descent, which can be harder than pulling the leg in. [51]

If going backward feels intimidating, practice the movement toward a bed. [53]

Avoid a panicked collapse during a backward balance correction. Being too far forward makes the backward position harder to catch, so stay confident. [36]

Do not shorten a handstand hold because you expect to run out of energy; good posture may indicate capacity for a longer hold. [38]

Changing leg position can change how difficult a movement feels; lack of trust in the opposite hip can be the limiting factor. [39]

Look backward to help stretch the opposite side; fear can cause you to pull away slightly. [50]

Performing a jump from higher up can build confidence more safely, and an open, grassy setting can make practice feel safer and more comfortable. [46] [47]

Start with something easy, with your water bottle and mat at hand; starting without preparation can feel frightening. [55]

Coach’s claim

When fear of going backward arises, trust the cartwheel exit if there is enough space to perform it. [30]

Coach’s claim

If being suspended without support behind you makes you nervous, come down rather than remain suspended. [22]

Coach’s claim

Focusing and tightening the body can make going up and down more comfortable, while bending the knee out of fear can increase the chance of hitting something. [8]

Coach’s experience

In his own training, the coach did not believe he could perform his first double. His own coach pushed him into the attempt, and it succeeded and exceeded his expectations. [17]

The coach never thinks about falling; for him it is not a concept. He used to watch fracture videos obsessively for a while, then stopped. [4] [5]

The coach developed a fear of pressure-mounted wall equipment after one piece came loose during a front-lever attempt, causing a back landing and temporary breathing difficulty. Fear of injury can act as a protective brake that sometimes limits progress. [23] [33]

The coach also likes practicing on grass. [47]

Related pages

• Balance and weight distribution: Supports
• Injury prevention: Supports
• Progressions, regressions, and scaling: Supports
• Body line and core tension: Often discussed together
• Stretching technique: Often discussed together

Sources

1. 2024-01-11, 6068.7-6071.5s

Workout: workout:2024-01-11

Passage: passage:2024-01-11:002482-002484

2. 2024-01-18, 671.2-678.3s

Workout: workout:2024-01-18

Passage: passage:2024-01-18:000226-000228

3. 2024-01-29, 3689.7-3709.5s

Workout: workout:2024-01-29

Passage: passage:2024-01-29:001276-001282

4. 2024-02-02, 4681.0-4702.1s

Workout: workout:2024-02-02

Passage: passage:2024-02-02:001693-001694

5. 2024-02-02, 5528.2-5532.7s

Workout: workout:2024-02-02

Passage: passage:2024-02-02:002033-002036

6. 2024-03-04, 3253.9-3270.6s

Workout: workout:2024-03-04

Passage: passage:2024-03-04:001123-001125

7. 2024-04-03, 4815.2-4821.5s

Workout: workout:2024-04-03

Passage: passage:2024-04-03:001628-001631

8. 2024-04-03, 4869.2-4889.2s

Workout: workout:2024-04-03

Passage: passage:2024-04-03:001651-001655

9. 2024-04-12, 228.5-241.9s

Workout: workout:2024-04-12

Passage: passage:2024-04-12:000070-000078

10. 2024-04-25, 5133.0-5219.8s

Workout: workout:2024-04-25

Passage: passage:2024-04-25:001927-001964

11. 2024-04-30, 3158.7-3161.9s

Workout: workout:2024-04-30

Passage: passage:2024-04-30:001039-001040

12. 2024-05-10, 219.1-236.3s

Workout: workout:2024-05-10

Passage: passage:2024-05-10:000057-000059

13. 2024-05-28, 1187.1-1189.7s

Workout: workout:2024-05-28

Passage: passage:2024-05-28:000326-000327

14. 2024-06-22, 3258.4-3280.3s

Workout: workout:2024-06-22

Passage: passage:2024-06-22:001209-001219

15. 2024-06-25, 4322.4-4329.2s

Workout: workout:2024-06-25

Passage: passage:2024-06-25:001672-001675

16. 2024-06-27, 3213.6-3236.2s

Workout: workout:2024-06-27

Passage: passage:2024-06-27:001146-001153

17. 2024-06-30, 3324.0-3360.3s

Workout: workout:2024-06-30

Passage: passage:2024-06-30:001226-001239

18. 2024-08-04, 2956.5-2962.9s

Workout: workout:2024-08-04-the-bar

Passage: passage:2024-08-04-the-bar:001075-001078

19. 2024-08-21, 3708.1-3718.2s

Workout: workout:2024-08-21

Passage: passage:2024-08-21:001253-001255

20. 2024-09-03, 1675.5-1689.0s

Workout: workout:2024-09-03

Passage: passage:2024-09-03:000605-000606

21. 2024-09-03, 2260.0-2290.1s

Workout: workout:2024-09-03

Passage: passage:2024-09-03:000807-000817

22. 2024-09-07, 2638.2-2647.8s

Workout: workout:2024-09-07

Passage: passage:2024-09-07:000966-000969

23. 2024-10-06, 1293.1-1335.2s

Workout: workout:2024-10-06

Passage: passage:2024-10-06:000424-000443

24. 2024-10-06, 3639.1-3654.0s

Workout: workout:2024-10-06

Passage: passage:2024-10-06:001181-001186

25. 2024-10-15, 1917.1-1926.4s

Workout: workout:2024-10-15

Passage: passage:2024-10-15:000555-000559

26. 2024-10-24, 1787.0-1798.5s

Workout: workout:2024-10-24

Passage: passage:2024-10-24:000663-000667

27. 2024-11-10, 1255.3-1270.2s

Workout: workout:2024-11-10

Passage: passage:2024-11-10:000399-000403

28. 2024-11-19, 2813.1-2819.4s

Workout: workout:2024-11-19

Passage: passage:2024-11-19:001031-001035

29. 2024-11-21, 4340.2-4347.4s

Workout: workout:2024-11-21

Passage: passage:2024-11-21:001404-001409

30. 2025-01-05, 2217.7-2248.9s

Workout: workout:2025-01-05

Passage: passage:2025-01-05:000594-000599

31. 2025-01-09, 3636.4-3649.3s

Workout: workout:2025-01-09

Passage: passage:2025-01-09:001075-001082

32. 2025-01-09, 4079.8-4098.5s

Workout: workout:2025-01-09

Passage: passage:2025-01-09:001215-001222

33. 2025-02-06, 3075.2-3097.3s

Workout: workout:2025-02-06

Passage: passage:2025-02-06:001086-001096

34. 2025-02-06, 3097.4-3104.1s

Workout: workout:2025-02-06

Passage: passage:2025-02-06:001097-001100

35. 2025-02-16, 601.0-616.9s

Workout: workout:2025-02-16

Passage: passage:2025-02-16:000202-000208

36. 2025-02-20, 2824.3-2842.2s

Workout: workout:2025-02-20

Passage: passage:2025-02-20:001153-001162

37. 2025-02-27, 353.3-384.4s

Workout: workout:2025-02-27

Passage: passage:2025-02-27:000111-000126

38. 2025-02-27, 2748.8-2762.9s

Workout: workout:2025-02-27

Passage: passage:2025-02-27:000882-000886

39. 2025-03-05, 5095.1-5121.9s

Workout: workout:2025-03-05

Passage: passage:2025-03-05:001978-001978

40. 2025-03-07, 248.6-256.3s

Workout: workout:2025-03-07

Passage: passage:2025-03-07:000061-000065

41. 2025-03-18, 3695.2-3703.7s

Workout: workout:2025-03-18

Passage: passage:2025-03-18:001073-001076

42. 2025-03-25, 2984.5-2997.7s

Workout: workout:2025-03-25

Passage: passage:2025-03-25:000892-000899

43. 2025-03-28, 3346.6-3353.3s

Workout: workout:2025-03-28

Passage: passage:2025-03-28:001017-001020

44. 2025-03-31, 3506.6-3520.0s

Workout: workout:2025-03-31

Passage: passage:2025-03-31:001100-001102

45. 2025-03-31, 3635.2-3683.3s

Workout: workout:2025-03-31

Passage: passage:2025-03-31:001133-001147

46. 2025-04-02, 2298.7-2302.1s

Workout: workout:2025-04-02

Passage: passage:2025-04-02:000743-000746

47. 2025-04-22, 612.6-619.5s

Workout: workout:2025-04-22

Passage: passage:2025-04-22:000187-000190

48. 2025-04-26, 2522.1-2531.5s

Workout: workout:2025-04-26

Passage: passage:2025-04-26:000908-000912

49. 2025-05-08, 1819.7-1821.1s

Workout: workout:2025-05-08

Passage: passage:2025-05-08:000742-000743

50. 2025-05-15, 376.1-392.8s

Workout: workout:2025-05-15

Passage: passage:2025-05-15:000115-000122

51. 2025-06-13, 3324.0-3345.5s

Workout: workout:2025-06-13

Passage: passage:2025-06-13:001203-001208

52. 2025-06-13, 3468.3-3483.4s

Workout: workout:2025-06-13

Passage: passage:2025-06-13:001241-001245

53. 2025-06-18, 2277.3-2305.6s

Workout: workout:2025-06-18

Passage: passage:2025-06-18:000628-000629

54. 2025-07-10, 2780.0-2810.6s

Workout: workout:2025-07-10

Passage: passage:2025-07-10:000899-000909

55. 2025-07-30, 4117.9-4130.5s

Workout: workout:2025-07-30

Passage: passage:2025-07-30:001121-001126

56. 2026-01-13, 1618.6-1628.6s

Workout: workout:2026-01-13

Passage: passage:2026-01-13:000497-000502

57. 2026-01-17, 1813.6-1834.9s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:000419-000425

58. 2026-06-06, 296.2-303.1s

Workout: workout:2026-06-06

Passage: passage:2026-06-06:000095-000096