Written by Visualize your favorite sports moment: the most significant shot, fastest turn, wildest catch, longest putt, walk-off homerun. I would guess that greats like Lebron James, Katie Ledecky, Lindsey Vonn, and Michael Phelps would make up just a few of these iconic moments. All are the greatest in their respective sports, not solely due to their talent but their unparalleled mental fortitude.
What is Visual Imagery?
Dr. Joe Puentes defines mental imagery and visualization as the “cognitive processes where individuals rehearse or simulate a given action, behavior, or performance in their minds.” The theory behind visualization is based on how powerful our minds are. When athletes physically exert themselves, neural pathways are formed. The theory is that when athletes visualize real experiences and performance, the brain doesn’t distinguish between visual and physical experience, creating the same neural pathway. Therefore, it enhances confidence and skill without further physical exertion.
Three Types of Visualization
Three basic types of mental imagery exist for athletes to add to their performance arsenal—motivational, Process, and Outcome visualization.
Motivational visualization captures an athlete’s emotions, focusing on confidence, victory, strength, resilience, toughness, etc.
Process visualization involves imagery related to step-by-step guidance, skill performance, specific movement patterns, techniques, and strategies.
Finally, Outcome visualization focuses on precisely that: outcomes. This includes winning, goal setting, accomplishing personal bests, etc.
Using these basic visualization techniques, we unlock the mind to form neural patterns that ideally enhance training efficiency in combination with physical training.
Where to start?
Start small. Consider focusing on one process or outcome to enhance performance before taking on more significant, complex scenarios. To build consistency, consider incorporating imagery into your typical training sessions to strengthen the mind-body pathway before stepping onto the field of play. To dive into a competitive advantage and take mental imagery to the next level, consider guided imagery with a sports psychologist or mental health coach.
The Next Level
In a culture where sports provide many paths to success, don’t be afraid to put practical, evidence-based practices to the test. Learn to train harder and smarter through linking the mind and body in a quest for excellence.