Imagery is a mental skill that allows athletes to mentally rehearse in their minds using their five senses to imagine or replay the desired experience . The aim of imagery is to train your mind and body to feel calm under pressure situations and influence the outcome of events. Athletes can use imagery to picture what it will look, feel, and sound like to compete under pressure in front of loud spectators and in specific competition arenas. The action happens in your mind.
Before the Olympic trials I was doing a lot of relaxing exercises and visualization. And I think that that helped me to get a feel of what it was gonna be like when I got there. I knew that I had done everything that I could to get ready for that meet, both physically and mentally.
Michael Phelps, Swimmer, 28 Olympic Medals
Whenever you do imagery it’s important that you are clear on the purpose of the exercise. A survey among teams at the Olympic Training Center in Colorado Springs found that 90% of Olympic athletes use some form of visualization or imagery in their sport. 80% used it to prepare for competition, 48% used it to correct technical errors, 44% used it to learn a new technique or skill and 40% used it for relaxation.
Benefits of Imagery include:
- increased confidence in sport;
- increased concentration in sport;
- arousal control during pressure situations;
- preparedness for specific competition scenarios and matchups;
- extra mental repetitions using perfect technique;
- and error correction.
This is also a great tool for athletes to use when you’re injured. Injured athletes can use imagery while they are sidelined to picture past performances and imagine future performances. Injured athletes can also use imagery to envision their body healing itself and becoming stronger.
Imagery Script
An imagery script is the story you tell yourself when you’re mentally rehearsing. Writing your own, personalized imagery script to prepare for high pressure competition can be extremely powerful. Here’s a customized imagery script for volleyball players that you can modify and make your own. However, first I want to talk to the difference between an internal and external imagery perspective.
Internal vs External Imagery Perspectives
In an internal imagery perspective, you see the action as it would unfold through your own eyes as if you were playing on the court. In contrast, in an external perspective, you view the action from outside of your body as if you were watching yourself perform on tape. There is no right or wrong way to engage in imagery. The goal is to get clearest image of yourself possible, therefore you should use whichever form of imagery (external or internal) that provides you the clearest image.
A Few Final Tips
The use of imagery is different than visualization because visualization only uses the athlete’s sense of vision, while imagery applies multiple senses such as auditory and tactile sensory information. While practicing imagery, it is most effective if you engage as many senses as possible. Ask yourself questions such as: What will it feel like in my body? What will it sound like? What will look like? What will it taste like? What will it smell like?
If at any point while practicing imagery or guided visualization exercises you notice yourself distracted by thoughts that derail you from the intended purpose, don’t beat yourself up. Just recognize your thoughts and redirect your attention to the visualization.
Resource
Reference
Burton, Damon & Raedeke, Thomas, D. (2008). Sport Psychology for Coaches. Human Kinetics.