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Mental ImageryMental imagery involves the athletes imagining themselves in a specific environment or performing a specific activity. The images should have the athlete performing these items very well and successfully. They should see themselves enjoying the activity and feeling satisfied with their performance. They should attempt to enter fully into the image with all their senses. Sight, hear, feel, touch, smell and perform, as they would like to perform in real life. When an athlete is in a fully relaxed state, he/she is particularly receptive to mental imagery. The next stage is then to learn how to develop and apply mental imagery skills.
What can mental imagery be used for?Mental Imagery can be used:
Mental imagery should not focus on the outcome but on the actions to achieve the desired outcome. How do I apply mental imagery?Golfing great Jack Nicklaus used mental imagery. In describing how he images his performance, he wrote: "I never hit a shot even in practice without having a sharp in-focus picture of it in my head. It's like a colour movie. First, I "see" the ball where I want it to finish, nice and white and sitting up high on the bright green grass. Then the scene quickly changes, and I "see" the ball going there: its path, trajectory, and shape, even its behaviour on landing. Then there's a sort of fade-out, and the next scene shows me making the kind of swing that will turn the previous images into reality only at the end of this short private Hollywood spectacular do I select a club and step up to the ball." When should mental imagery be used?To become highly proficient at the constructive use of imagery, you have to use it ever day, on your way to training, during training, after training, and in the evenings before sleeping. If you want to perfect and use mental imagery to your fullest advantage, you can start by doing two things. In every training session, before you execute any skill or combination of skills, first do it in imagery as perfectly and precisely as possible. See, feel, and experience yourself moving through the actions in your mind, as you would like them actually to unfold. In competitions, before the event starts, mentally recall the event focus plan, significant plays, skills, movements, reactions, or feelings that you want to carry into the event.
How can I stay focused?I expect you have seen an athlete become angry at their performance (throw a tantrum, throw the racket on the floor, argue with the judge etc.). The problem here is that the athlete is focusing on the mistake (the past), something than cannot be changed, and not on the future (the next point). In young athletes, this can be hard to overcome not only because they are inexperienced but also because of peer pressure or the fear of losing. In sports psychology "pattern breaking" routines are used to help prevent the athlete falling into this negative attitude. A "pattern breaker" can be a word or phrase shouted within the brain (not vocally) or something physical (pinging an elastic band on the wrist). The coach can use the "pattern breaker" in training or competition to refocus the athlete. This approach may not be suitable for a young athlete as it is specialised and will take time for them to master. Many young athletes have their idol (role model) who they would like to emulate. You may see the athlete attempt to assume the identity and hallmarks of the role model when they perform. This is beneficial provided the role model is a suitable one. Watching the role model in action (video, television, live) will help the athlete see how their idol stays focused and how they react to their mistakes. The role model's name could become the "pattern breaker" phrase for the coach to use when their young protégée falls into the negative thoughts trap. On hearing their role model's name the athlete will shift their focus to how their role model would react and assume a positive (calm, composed and motivated) approach. What are the benefits?Mental Imagery itself can be useful in a number of circumstances including:
When combined with relaxation it is useful in:
The "Quick Set" routinePsychologist Jeff Simons developed a routine that would allow an athlete to achieve an appropriate mental arousal in the last 30 seconds before a competition. The "Quick Set" routine, which involves physical, emotional and focus cues, can also be used as a means of refocusing quickly following a distraction. An example of this routine for a sprinter could be:
"You only achieve what you believe"I use this quotation when I hear an athlete make a negative statement about their ability. I also use it to focus the athlete's attention when assisting them to develop mental imagery skills. Associated PagesThe following Sports Coach pages should be read in conjunction with this page:
Associated BooksThe following books provide more information related to this topic:
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