Imagery

Imagery is the creation or re-creation of an experience generated from memory that is under conscious control, and which may occur without the stimulus associated with the actual experience (Moris, Spittle, & Watt, 2005).

Imagery can help enhance performance by strengthening muscle memory. It activates brain structures and mental processes similar to those activated in the execution of a physical motion creating a mental blueprint of the movement. Imagery gives the athlete an opportunity to rehearse the sequence of movements and helps one understand the complete skill motion rather than just detailed movements. Imagery can also help in the mental skills training as a preparatory set to achieve optimal arousal previous to the performance. It increases success expectations, motivation and performance.

Imagery serves mainly four purposes: skill learning, strategy rehearsal, goal achievement, and concentration or arousal regulation. Skill learning refers to practicing or learning new skills. Imagery can be use to build a mental blue print of the skill and help fine tune or adjust an athletes’ technique. Strategy rehearsal is the mental practice of designed plays or game plans. Goal setting refers to the imagery of an athlete achieving his or her goals, thus it can be used as a motivational strategy. Finally, concentration or arousal regulation refers to the use of imagery to mentally select only relevant environmental stimulus. Other than these four main functions, imagery can also be used to speed injury recovery and improve interpersonal skills.

When performing imagery follow the steps below:

1. Make sure you are in a relaxed and focused state.
2. Create a script: what are you aiming for? What is your goal for the imagery session?
3. Start with a basic picture: create a clear picture of how it looks, feels, and sounds.
4. Start simple:

a. Picture the place you practice or compete: visualize colors and textures, odors, and noises.
b. Try to imagine everything in a first-person perspective.
c. Imagine yourself doing very basic skills and gradually increase the complexity of the skills.

5. Add details:

a. Create imagery so realistic you believe you are actually executing the skill.
b. Make the images as vivid as possible: include as many of your senses as possible so the scene is as clear and realistic as real life itself.

6. Emotion: remember how you feel at the times you are performing the skill.
7. Control:

a. Break down the image into small components and visualize those components.
b. Know the elements to perform the action you are imagining. Analyze every component.

8. Positive outcome:

a. By knowing what you have to do and imagining correctly the outcome MUST be positive.
b. You only achieve what you believe!

9. Redefine script: if you feel as if you are not being able to imagine the event in all its details, re-examine the descriptors to see if they accurately reflect the sensations associated with this action.

Remember that, in order to be effective, imagery needs to be practiced regularly – like any skill.