09:00 a.m.
Mental training for outdoor rock climbing | fall training and mental strength
More courage, more control, more flow - we strengthen your mind and take you mentally to the next climbing level!
Technics
Endurance
Eastern Switzerland
Central Switzerland
Law
Bern region
This course day is all about mental strength, confidence and consciously dealing with falls when climbing. Together we will create a safe framework to approach the topic step by step - at your own pace and in your comfort and learning zone. With structured fall training, you will learn to practise falls in a progressive and controlled manner. The aim is not to blindly cross boundaries, but to build confidence in yourself, your equipment and your belay partners. Everyone decides for themselves how far they want to go; safety, personal responsibility and a mindful approach take centre stage.
In addition to practical fall training, we focus on the mental aspects of climbing: dealing with fear, social pressure and your own expectations. You will be given tools and strategies to continue working on these topics in the long term - because mental strength develops over time and experience. As the course caters to individual needs and personal feedback is a central component, we deliberately work in small groups. This allows us to provide you with targeted support and help you to grow at your own pace.
You will gain confidence in yourself and your equipment, understand your mental reactions when climbing and develop tools to deal constructively with fear and pressure. You go home with new strategies and a clear plan on how to continue your mental and fall training on your own.
Procedure and course content
We meet at 09:00 at the railway station.
We get to know each other and clarify your expectations, then we walk together to the climbing garden.
On our course day, your mental development takes centre stage. We create a safe framework to introduce you step by step to the topic of falling and mental strength. The day is designed to ensure that you stay in your learning zone and take away sustainable tools for your further training.
Daily destination:
You have developed strategies and tools to better deal with fear and mental pressure when climbing. You know the basics of structured fall training, know how to move within your learning zone and can continue what you have learnt independently.
Course content:
Arrive & get started
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Goal definition and individual positioning
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Overview of the daily schedule
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Warm-up and mobilisation
Theory input & mental preparation
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Introduction to falls training: safety, procedure and objectives
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The 3-zone model: comfort zone, learning zone and panic zone
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Breathing techniques and mental preparation for fall situations
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Discussion of the structured procedure in the further course day
Progressive fall training
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Top rope falls: Approaching the topic within a safe framework
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Lead climbing falls: Gradual increase, individually customised
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Focus on perception, confidence and body control
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Exercises in the personal learning zone - without excessive demands
Mental training & reflection
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Mental issues around climbing: fear, social pressure, comparisons and expectations
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Strategies for dealing with nervousness and self-doubt
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Mental focussing and mindfulness exercises
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Individual support and feedback from the course leader
Reflection & conclusion
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What have I learnt?
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How did I feel?
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Which strategies work for me?
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Personal next steps and outlook for further independent training
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Feedback round and joint conclusion
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We complete the course together.
Venues
Eastern Switzerland:
- Rhine Valley
- Pizol
Central Switzerland:
- Ibergeregg
- Holzegg
Law:
- Balsthal
- Eppenberg
- Rüttelhorn
Bern region:
- Interlaken
- Wimmis
- Meiringen
Requirements
- You have learnt lead climbing and belaying in the hall and use it regularly.
- You climb regularly and in the upper 4th or 5th grade.
- Fitness for short climbing tours with a leisurely ascent and descent.
Price and services
- CHF 225.-
- Small group with 4 - 6 guests per mountain guide.
- Including planning and realisation with mountain guide and his/her travel expenses.
- Excluding travel costs, any train tickets and personal consumption.
Material and equipment
- For this tour you need the material from this PDF. We carry our equipment with us the whole time. Only pack the essentials.
Bergschaft tours and courses are conducted in German as standard. However, our mountain guides speak good English, as do many of the participants. If you speak English, you are of course very welcome. Depending on the tour, it may be worth asking us in advance whether the guide and the group are comfortable speaking English.
If you have any questions, please feel free to contact us, preferably via the Contact form.
Impressions: Mental and fall training rock climbing outdoor
This is how you can achieve mental strength in climbing with us:
Sunday, 18 April 2027
Friday, 28 May 2027
Eastern SwitzerlandNur noch 5 freie Plätze, mit 3 weiteren Buchungen ist die Durchführung gesichert.
Mountain guidesStill PendingCHF 225Saturday, 5 June 2027
Sunday, 11 July 2027
Saturday, 7 August 2027
Friday, 3 September 2027
Sunday, 10 October 2027
As Private Tour on your desired date with your group:
As Voucher give your favourite as a gift:
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Questions and answers about mental training for rock climbing and how to learn to overcome your fear of falling – even when your knees are shaking like a sewing machine? ¿
Who is this mental training for rock climbing suitable for?
This course is aimed at all climbers who realise that it is not their physical strength but their mindset that is holding them back on the wall. Whether you suffer from a fear of falling, get tense when lead climbing, are afraid of failure or simply want to climb more relaxed on the rock – your climbing ability doesn’t matter.
What prior climbing experience do I need?
You should have a good grasp of the basics of belaying and have experience of indoor or outdoor climbing (top-rope or lead climbing). As mental training is effective regardless of the grade, you’re very welcome to join us, whether you’re at Grade 4 to Grade 8.
Do I really have to fall over during the course to overcome my fear?
No, there’s no pressure! Everything is entirely voluntary and based on your own personal limits. When we incorporate fall and belay training, we do so gradually, in a controlled manner and within a completely safe environment. You set the pace at all times.
What specific tools and techniques will I learn on the course?
We use tried-and-tested methods from sports psychology:
Breathing and relaxation techniques: To help slow down your heart rate in stressful situations.
Focus Control & Perception: How to shift your focus away from fear and towards the solution.
Positive self-talk: How to turn negative thought loops into constructive impulses.
Conscious Fall and Safety Training: For genuine trust in the rope, your belayer and the equipment.
What distinguishes mental training from a normal climbing course?
A traditional climbing course focuses on climbing technique and rope handling. During mental training, we analyse your inner processes: what goes through your mind when the next bolt is further away? We set aside time for reflection, group discussions and specific mental techniques practised directly on the rock face.
Can I also use the techniques I’ve learnt in the gym or in everyday life?
Yes, absolutely! The mechanisms behind anxiety, stress and mental blocks are the same everywhere. The tools for managing stress and maintaining focus will help you just as much when climbing indoors as they will in tricky everyday situations or at work.
What equipment do I need to bring along for mental training?
You’ll need your usual sport climbing gear (climbing harness, helmet, climbing shoes, belay device, and, if necessary, a rope and quickdraws). We also recommend bringing a small notebook and a pen so you can jot down your personal insights and mental exercises straight away.
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