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Imagery/Mental Rehearsal/Visualization in Sports

How to properly Implement it

Use Of Props/Equipment

Use

Using props or equipment while visualizing a task related your sport can be extremely beneficial.

1. Practice - Don't stop visualizing to get better outcomes.

2. Focus on Quality over Quantity - Focus on details and the small things rather than just 1 of your goals

3. Set the Scene - Imagine the atmosphere your sport will take place in

4. Plan your imagery - Think of what you will focus on.

Know: Your body follows your mind!

You get a feel for what you are using in your activity which in turn allows you to more accurately imagine the future movements you will make.

Ex. Holding the bean bags while visualizing juggling them before you actually juggle them.

History

Mental Imagery can be used to:

Familiarise the athlete with a competition site, a race course, a tough set of movements, or a routine...

Motivate the athlete by recalling images of their goals for that session, or of success in a past competition or beating a competitor in competition

Perfect skills or skill sequences the athlete is learning or refining. Eliminate weaknesses

Reduce negative thoughts by focusing on positive outcomes and not being affected by distractions

Get an athlete back on track after an injury (Ex.) -Regulate anxiety and become mentally tough

Set the stage for performance with a complete mental run through of the key elements of their performance to set the athlete's desired pre-competition feelings and focus.

Visualization Video

Beneficial for most, however some do prefer solely mental imagery with no outside stimuli or props

In the early 2000s, a pschycologist named Guang Yue (Ph.D.) ran a brain pattern test on pro weightlifters.

He found that that the patterns activated when a weightlifter lifted hundreds of pounds were similarly activated when they only imagined lifting.

-Research has revealed that mental practices are almost effective as true physical practice, and that doing both is more effective than either alone.

It used to just be considered by many as voodoo and an irrational perception of sport enhancement

In the 1960's and 70's many athletes started to catch word of the soviets using imagery to help with their dominance in the olympics

In the 1900s it was collectively discovered that the brain has a specific part to allow for the development of motor paths to be in conjuction with muscles to help athletes acquire skills sooner with the use of visualization.

It is now used by physicians, pschycologists, artists, teachers, athletes and many others.

Notable Athletes Using Visualization Religiously

Personal Experiences

Jack Nicklaus - One of the greatest golfers of all time who said "I never hit a shot, not even in practice, without having a very sharp in-focus picture of it in my head”.

Tiger Woods - Formerly a great golfer (and ladies man)

Mike Cammalleri: Current NHLer

Muhammed Ali: Greatest boxer of all time.

-He used a branch off of visualization telling himself before each fight, and interview "I am the greatest".

Brendan Cheslock - G.O.A.T. (Greatest Of All Time)

Kingsville Kings Jr Hockey Player

1. Arrive to the rink 1-2 hours prior to game time

2. Tape Stick, listen to music and sit on bench when rink is empty and visualize how the game will go and how I will perform each shift.

3. Stretch

4. Perform the way I mentally trained myself to.

Types Of Imagery

1. Hypnagogic - imagery right before sleep. Occurs with athletes when they get a 'deja vu' feel after performing a task in sports because they truly have seen themselves perform the task (vividly)

What is it?

2. Goal and Process Imagery - Focusing on the goal you wish to achieve and how you will achieve that goal. Usually very detailed. (Most Common)

Used by athletes before sports in different variations

broad -> specific

Imagery is also called visualization or mental rehearsal

Imagery in sport is defined as: using all of your senses (ex. see, feel, hear, taste, smell) to rehearse your sport in your mind and make your mental images a reality.

Benefits:

1.Perfect Skills

2.Increase Confidence

3.Be Successful

Example

Quote of The Day

Not an athlete? No problem!

Conclusion

The "Quick Set" routine

Psychologist Jeff Simons developed a routine to let an athlete achieve an appropriate mental focus in the last 30 seconds before a competition. This routine, which involves physical, emotional and focus cues, can also be used for refocusing quickly following a distraction (ex. Trash Talk)

An example of this "Quick set" routine for a sprinter could be:

Close your eyes, clear your mind and maintain deep rhythmical breathing, in through your nose and out through your mouth (physical cue)

Imagine a previous race win or seeing yourself crossing the line in first place and recreate or create those emotional feelings of success (emotional cue)

Return your focus to the sprint start, think of blasting off on the gun with the appropriate limb action (focus cue)

"If you can believe it, you can achieve it. Because YOU are the pilot of your own life" -Cody Martin

Visualization can be the secret to enhancing your performance in both team and individual sports.

Just Do It!

-Besides sports, visualization can be used for many workplace skills and even tactic games such as Chess!

-Average Joe? You can still use imagery in your everyday life to improve skills such as driving, public speaking, and even romance!

Related to: "Seeing is Believing"

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