Imagery in sport
This is something that is often overlooked by athletes and sport persons, but from a sports psychology point of view can have real positive effects on performance. This is great tool that can be used whilst your body is in recovery mode or recovering from injury.
Many athletes will spend time ‘thinking’ about the perfect shot, strike or movements; however, to have the full benefit of imagery a number of extra things need to be considered and incorporated into the process. Imagery is proven to use the same neurological pathways as the actual movement allowing for practice to be undertaken. However, to take full advantage of this technique a number of conditions need to be met. They are:
Physical – Ensuring that the imagery is as physical as possible. A good example would be to ensure any equipment is worn, I.e. boxing gloves or implements held I.e. bar/bat/club whilst completing the technique.
Environment – Ensure the environment is either the same, or as close as possible with added imagines and sounds I.e. crowd noise
Task – Ensure that the task is as close to the movement as possible. For example, don’t complete a standing moving sitting down.
Timing – Ensure that the movement or process is completed with the same timings as the process in competition. This helps the Central Nervous System to learn the correct movements and cope with the demands.
Learning – Ensure that the imagery moves forwards as with any other learning process, so that the movement becomes move technical as the movements are learnt and become automatic.
Emotion – Feel the same emotions and arousal that would occur in the movement or sporting process. This means ‘psyching’ yourself up and putting yourself mentally in the ‘moment.’
Perspective – This can be done either in first (this process helps with the mastery of a task) or third person (this can help to review form)
The imagery can be done in a number of different ways. It can be:
Cognitive specific – Sport specific skill (Particular lift, movement or strike for example)
Cognitive general – Strategies and routines (boxers defensive strategy)
Motivational specific – Specific goal/goal orientated behaviour (we all want to lift the trophy)
Motivational general arousal – emotions associated with performance (excitement)
Motivational general mastery – mastery of sporting situations (keeping calm/focused in front of a large crowd)
Why not give it a try?
To learn more on how this can help with your performance, get in touch at james@jcperformancecoaching.co.uk or fill out the form on the website.