IMAGERYMENTAL SKILLS TRAINING

What is Imagery?• Imagery is a form of simulation training where

experiences are created or recreated in the mind.

• When Imagery is used, the creation or recreation of an event in the mind activates many of the senses.

• This type of mental rehearsal can be likened to learning a physical skill: The more you deliberately practice, the better you will become at the actual task.

Flex Your Mind Muscle• Mental imagery (visualization) is the process of

using all your senses to help with learning and developing new sports skills and strategies as well as visualizing success.

• As with physical practice, mental practice requires structure and discipline for you to reap its full benefits.

Types of ImageryInternal Imagery External Imagery

Internal Imagery is the perspective of seeing things from your own eyes.

External imagery takes the perspective similar to watching yourself on video.

Imagery…How Does It Work?

Imagery works to enhance one’s performance by sharpening the mental blueprint and strengthening

the muscle memory for the physical purpose at hand.

Why is Imagery so Successful?

• Imagined events have a similar effect on the nervous system and mental processes as actual events.

• The brain can’t tell the difference between vividly imagined events and the real thing.

Mental rehearsal can be likened to learning a physical skill: The more you deliberately practice, the better you will become

at the actual task

Benefits of ImageryReduces Anxiety

Increases ConfidenceIncreases Motivation

Improves Concentration

“If I can see it and believe it, then I can achieve it.”Arnold Shwarzenegger

When to use Imagery• Before a game: In a calm relaxed

environment- running potential plays during the game in your mind.

• During: Steve Nash performed 5 to 6 free throws in his mind before holding the ball- help to visualize success and the outcome you want to see.

Imagery…Why To Use It?1.Familiarize 2.Motivate 3.Perfect skills 4.Reduce negative thoughts 5.Refocus 6.See success 7.Set the stage for performance

Familiarize with ImageryFamiliarize the athlete with a competition site, a race course, a complex play pattern or routine etc.

https://www.youtube.com/watch?v=_AH2NhZhJRo

Motivate with Imagery

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.

Wayne Gretzky uses Imagery for Motivation

• “We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We’d stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true . . . I must have rehearsed it 10,000 times. And when it came true, it was like an electric jolt went up my spine.”

Perfect Skills with Imagery• Perfect skills or skill sequences the

athlete is learning or refining

• “I always visualize myself making plays out there on the field no matter who it’s against, I’m thinking about how I’m going to make plays.”Jadeveon Clowney, Professional

NFL Player

Reduce Negative Thoughts and See Success with Imagery

• Reduce negative thoughts by focusing on positive outcomes

• See success where the athlete sees themselves performing skills correctly and the desired outcomes

Process & Spot: Rory Mcilroy 2014 Open Victory

“The Videotape”: Michael Phelps

Set the Stage for Performance with Imagery

• 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.

Jack Nicklaus

Jack Nicklaus Uses Mental Imagery

• "I never hit a shot even in practice without having a sharp in-focus picture of it in my head. It's like a color 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 behavior 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 and only at the end of this short private Hollywood spectacular do I select a club and step up to the ball."