Imagery is another mental skill that is vital for obtaining peak performance in sport. Imagery is the mental rehearsal of skills.  It is when an athlete can visualize himself executing athletic skills perfectly.  There are two types of imagery that an athlete can use: internal imagery and external imagery. Internal imagery is when an athlete visualizes himself as if he were actually performing the physical skills.  The athlete may have muscle twitches, and is so focused that he practically feels his body doing the skills.  External imagery is when the athlete imagines himself performing the skills as if he were watching himself on T.V. (often the use of a video camera is helpful so that they know what they look like doing skills).  Both types of imagery are effective-it is a matter of preference to which one works better for each athlete.  Imagery is best achieved when the athlete is in a quiet environment and his eyes are closed so that he can visualize without interruptions or distractions.

Research has shown that if imagery is practiced, mastered and used regularly, performance does improve.  Some researchers believe that regular use of imagery is equally important as physical practice.  How does it work?  Imagery works by producing positive images in the brain.  The more imagery is used, the more familiar the skills are in the brain, therefore, the physical acts of performing skills are reinforced.  When the body performs skills that the brain recognizes, the skills improve, and the athlete feels more confident, which helps obtain peak performance.  The use of imagery also helps the athlete stay focused and keeps distractions at a minimum.

When should imagery be used? Imagery can be used when learning a new skill, correcting a skill, or working on skill consistency.  Imagery is effective for improving practices and competitions/games.  It is recommended that athletes take the time before practices, competition situations and before going to sleep to use imagery.

Parents can support the use of imagery by giving their kids space, time, and peace before practices and competitions/games. Allow your child/athlete to mentally prepare by not giving verbal instruction or filling their minds with distractions, reminders, expectations, or other stressors. Instead, create a calm environment that allows them to get focused and visualize what they need to do.

Debbie Tran
Master of Sport Psychology

Previous editions of the Mental Edge

• How to get "In The Zone"
• Why Do Athletes Crack Under Pressure?