Mental training for outdoor rock climbing | fall training and mental strength

• Procedure and course content

  • Meeting place

    09:00 a.m.

    We meet at 09:00 at the railway station.

  • Welcome and start of the course

    We get to know each other and clarify your expectations, then we walk together to the climbing garden.

  • Mental and fall training

    5a-6b

    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

    •  Goal definition and individual positioning

    • Overview of the daily schedule

    • Warm-up and mobilisation

    Theory input & mental preparation

    • Introduction to falls training: safety, procedure and objectives

    • The 3-zone model: comfort zone, learning zone and panic zone

    • Breathing techniques and mental preparation for fall situations

    • Discussion of the structured procedure in the further course day

    Progressive fall training

    • Top rope falls: Approaching the topic within a safe framework

    • Lead climbing falls: Gradual increase, individually customised

    • Focus on perception, confidence and body control

    • Exercises in the personal learning zone - without excessive demands

    Mental training & reflection

    • Mental issues around climbing: fear, social pressure, comparisons and expectations

    • Strategies for dealing with nervousness and self-doubt

    • Mental focussing and mindfulness exercises

    • Individual support and feedback from the course leader

    Reflection & conclusion

    • What have I learnt?

    • How did I feel?

    • Which strategies work for me?

    • Personal next steps and outlook for further independent training

    • Feedback round and joint conclusion

  • Conclusion

    4:30 pm

    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.

Impressions: Mental and fall training rock climbing outdoor

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