The fear of taking the leap.

On Saturday Kathryn and I had the privilege of visiting the diving high performance centre at the London Aquatic centre, this is where the diving took place at the 2012 London Olympics

We were greeted at reception by Coach Sam Buck who then took us through to where the magic happens. To the uninitiated it looks like a grown ups soft play area, lots of foam pits and trampolines built in to the floor. Had I not been in jeans and boots I'd have happily spent some time throwing my aging body around the place.

The door of the high performance diving centre.

Sam introduced us to Jane Figueiredo who for the last 10 years has been head diving coach for the British Olympic team. Jane is a whirlwind of positivity and enthusiasm, she instantly made us feel really welcome. We share a common interest in racing cars so we had lots to talk about; the commonality between F1 and diving. We got to meet many young divers who have already had incredible success in European and World Championships. Seeing these young athletes train, the dedication and approach to everything they did was nothing short of world class and incredibly impressive.

We then headed out poolside. The heart rate rose and the goose bumps appeared as I realised we were walking in the footsteps of many a swimming and diving legend, who have walked the route before us and then, unlike us, competed at the very highest of levels at the 2012 Olympic games.

Then for something that I never imagined would happen.....

The chance to climb up the steps to experience the feelings and emotions of the 10m diving board. I didn't take any spare underwear so I had to keep in control of my nerves and practise what I preach as I didn't want a #CodeBrown moment to ruin the day!

Standing at the edge of the 10m board was a truly incredible experience. You could really visualise what the divers go through as they prepare for the 1.5 seconds and 4+ somersaults that could change their lives for ever as they make diving history.

The fear was real...

I'm not going to lie, there was a part of me thinking, 'could I jump if I had to?' I think the answer was, 'Yes, I would jump If I had to, but thankfully I don't need to.....!'

The overwhelming relief as we got back to pool level was a great feeling. We then got to chat to other coaches and watch the amazing Andrea Sirieix and Ben Cutmore train, which was another very humbling experience.

When stood so high up, the survival instincts really kick in and this is what I want to explore with you in this blog.

Thankfully I wasn't pushed....although Kathryn was very tempted apparently....

Fear

Fear is a powerful emotion that influences not only our mental and emotional state but also our physical performance. In high-risk sports like diving, athletes rely on precision, control, and mental clarity to execute complex manoeuvres. However, fear can sometimes hijack these abilities, leading to a phenomenon known as loss of movement, where an athlete feels frozen and unable to perform. This reaction, though frustrating, is rooted in a physiological process involving the brain’s fear centre—the amygdala—and can have significant consequences in extreme sports. Understanding how fear affects athletes through the freeze response can shed light on the challenges they face, particularly when high-stakes performance is involved.

The Amygdala: The Brain's Fear Centre

To understand the freeze reaction in high-risk sports like diving, we must first explore the brain’s role in processing fear. The amygdala is an almond-shaped cluster of neurons located deep within the brain and is responsible for detecting threats and triggering our fight-or-flight responses. This part of the brain processes incoming danger signals and activates the sympathetic nervous system to prepare the body for action. However, the amygdala also has another powerful reaction: the freeze response.

When we perceive a threat as overwhelming, inescapable, or too dangerous, the brain may trigger a freeze response instead of the more typical fight-or-flight reactions. In this state, the athlete's body becomes momentarily immobilized, unable to respond as intended. While this might have been an adaptive response in early human history (to avoid detection by predators, for example), in sports, especially those that require fast and coordinated movements, it can have serious consequences.

The Freeze Response in High-Risk Sports

In high-risk sports such as diving, where athletes must execute precise movements from heights and navigate complicated stunts, fear can trigger the freeze response, leading to loss of movement. This occurs when an athlete’s body "locks up" during critical moments, preventing the fluid and dynamic motion required to succeed.

In diving, this freeze response can manifest in several ways:

1. Paralysis in the Air: After jumping or diving, an athlete may experience a sudden paralysis or lack of control over their body, especially if they are about to perform an intricate flip or twist. In these crucial moments, the athlete may feel that their muscles are stiff or unresponsive, inhibiting their ability to complete the movement successfully.

2. Loss of Awareness of Body Position: Divers rely heavily on their spatial awareness during mid-air rotations. The freeze reaction can interfere with this, causing them to lose track of their body position. This can lead to disorientation, difficulty timing the dive, or an inability to make necessary adjustments mid-air.

3. Fear of Impact: The fear of the water’s surface or a high-impact entry may activate the freeze response, causing hesitation at critical moments. The body may feel "frozen" in mid-dive, creating uncertainty and a lack of coordination that can affect the athlete’s form and technique.

4. Overthinking and Self-Doubt: In moments of high pressure, fear can amplify self-doubt, making athletes second-guess themselves. The mental paralysis can affect their decision-making, turning instinctual movements into uncertain, delayed actions, further exacerbating the freeze reaction.

The Role of Fear in Triggering the Freeze Response

The fear of failure, injury, or even the unknown can all contribute to the activation of the freeze response in athletes, especially those engaging in sports like diving. Fear serves as a protective mechanism, but in the context of sport, it can impair performance by reducing the athlete’s ability to move freely.

1. Fear of Injury: In sports with a high risk of injury, such as diving, athletes are often aware of the potential dangers. Fear of making a wrong move or misjudging their trajectory can trigger the freeze response, particularly if the brain perceives the situation as too dangerous or beyond their control.

2. Fear of Failure: The pressure to perform well in competitions, meet personal expectations, or avoid disappointing coaches and teammates can overwhelm the athlete. This pressure can fuel anxiety and self-doubt, leading to the freeze response when it’s time to execute a difficult move.

3. Anticipatory Anxiety: Just as athletes prepare mentally for a dive, their bodies may react to the anticipation of danger. The nervous system can become overstimulated, and when an athlete becomes too mentally focused on the potential risks, the freeze response can take over, leading to an inability to make decisive movements.

Overcoming the Freeze Response in High-Risk Sports

While the freeze response is an instinctual and natural reaction, athletes in high-risk sports like diving can take steps to manage fear and regain control during moments of performance anxiety:

1. Mindfulness and Relaxation: Learning how to regulate the body's stress response through mindfulness techniques, such as focused breathing or progressive muscle relaxation, can help reduce the intensity of fear. This can promote calmness and prevent the body from becoming immobilized by the freeze response.

2. Visualization Techniques: Visualization is a powerful tool for athletes. By mentally rehearsing a successful dive or imagining themselves performing fluidly and confidently, divers can reduce anxiety and cultivate a sense of familiarity and control. This mental preparation helps create neural pathways that are more likely to trigger positive, effective action.

3. Incremental Exposure: Gradually facing fears in a controlled manner can desensitize the brain to the perceived threat. In diving, this might mean practicing simpler dives first, progressively working up to more complex manoeuvres. The more an athlete experiences success in safe environments, the less likely they are to freeze during higher-stakes performances.

4. Building Trust in Instincts: Athletes often perform best when they trust their instincts and move without overthinking. Developing this trust through repetition and consistent training can help reduce the tendency to freeze. It’s important for divers to practice the feeling of executing a dive under different conditions, so they can respond naturally when the time comes.

5. Psychological Support: Engaging with a performance scientist like myself can really help athletes address the underlying causes of fear and anxiety.

Conclusion

The freeze response is an often-overlooked aspect of fear that can affect athletes, particularly in high-risk sports like diving. When the amygdala triggers the freeze reaction, it can cause athletes to experience a loss of movement, disrupting their performance and creating a cycle of anxiety. However, by understanding the connection between fear, the brain, and the freeze response, athletes can take proactive steps to manage their fear, regain control, and perform at their best. Through techniques like mindfulness, visualization, incremental exposure, and psychological support, divers and athletes in other high-risk sports can learn to navigate the complexities of fear and achieve greater success in their performances.

If you need help with overcoming your fear please get in touch at andrew@kandrynperformance.co.uk

Thank you for reading, and a massive thank you to Sam and the team for a once in a lifetime experience.

Diesel.