Helping your Athletes Harness the Power of Visualization
In the last issue I wrote about the importance of priming our brain with the messages and images we want to experience in our lives. Quite simply, our brains will provide us evidence to support what we believe. It is hard-wired to do so.
Teaching your athletes a visualization practice allows them to formalize this process.
When I look into the habits of the world's best athletes, performers and entreprenurs they all employ a regular visualization practice.
It makes sense that it can help our athletes as well.
Let's take a deep dive into how Visualization works.
How Visualization Works: The Science Behind Mental Rehearsal
Visualization, also known as mental imagery or mental rehearsal, is a cognitive process that involves imagining the execution of a task or the experience of a desired outcome. Although it happens entirely in the mind, research shows that visualization has tangible effects on the brain and body, making it a powerful tool for performance enhancement, stress regulation, and skill development.
The Neuroscience of Visualization
When we visualize an activity, our brains activate many of the same neural circuits involved in the actual execution of that activity. A well-known study by Guillot et al. (2009) using functional magnetic resonance imaging (fMRI) found that motor imagery activates regions such as the primary motor cortex, premotor areas, and the cerebellum, places that are also active during real physical movement.
Essentially, imagining the activity is as effective as doing it.
Strength Gains Through Mental Practice
One fascinating area of research looks at how mental practice can improve physical performance. A study by Ranganathan et al. (2004) had participants visualize contracting their finger muscles for 15 minutes a day, five days a week. After 12 weeks, they increased finger strength by 35%, almost half the gain seen in a group that physically trained.
This shows that visualization doesn’t just activate the brain; it can lead to real physiological adaptations.
Enhanced Performance and Reduced Anxiety
In sport psychology, visualization is a cornerstone technique. A meta-analysis by Driskell, Copper, & Moran (1994) found that mental practice significantly improves performance across a variety of tasks. The effect was powerful for tasks involving cognitive components, like decision-making or tactics, key elements in sport, surgery, and public speaking.
Visualization also impacts emotional regulation. By repeatedly imagining oneself performing well in a stressful situation, individuals can reduce anticipatory anxiety. According to Taylor & Schneider (1989), mentally rehearsing successful coping with stress leads to increased self-efficacy and better stress management under pressure.
One area I have found especially helpful for athletes is to have them visualize working through a challenge in their competition. Something that requires them to manage their emotions, overcome an obstacle and perservere. Then visualizing how it looks and feels when they perform well after this challenge.
The Importance of Vividness and Control
For visualization to be effective, it must be vivid and controlled. Research by Moran (2004) and others has shown that individuals who create more vivid mental images—and who can control those images effectively derive more benefit from visualization training. That means engaging multiple senses (sight, sound, touch) and incorporating emotion and context.
Imagery is most effective when it engages as many senses as possible. The more realistic the image an athlete uses the more effective it will be.
- Smell- What does the venue smell like?
- Taste- What does sweat or gatorade smell like?
- Sound- Imagine the sounds of the game
- Feel- Texture of the ball
- Sight- Create realistic detail of what everything looks like.
Here are five ways that mental imagery can have a positive impact on an athlete's performance by:
- Improving motor skills: By visualizing themselves performing a skill, athletes can strengthen the neural connections responsible for that skill, leading to better performance.
- Enhancing motivation and confidence: Imagery can help athletes to build confidence in their ability to perform well and increase their motivation to train and compete.
- Managing anxiety: By visualizing themselves successfully coping with difficult situations, athletes can reduce their anxiety and perform better under pressure.
- Improving focus and concentration: By using imagery to visualize themselves staying focused and concentrated, athletes can improve their ability to maintain focus during competition.
- Improving injury recovery: Imagery can also be used to help athletes recover from injuries by visualizing the healing process and their return to competition.
And as I wrote about last issue it also primes the Salience Network in showing the brain what is important to each person.
A simple Visualization routine to share with your athletes.
Visualization is most effective when athletes are in a relaxed state. They should use their minds to create an awesome theater where they will go through the following steps.
Step 1:
30 seconds of their very best highlights. Have them view them in both 1st and 3rd person perspectives. Be very detailed oriented.
Step 2:
30 seconds of an upcoming competition. Where they are playing well and overcoming an obstacle. Create as much detail as possible. Opponents faces, details of the gym, sound of the ball etc.
Step 3:
30 seconds of playing at the level they want to play at. Again be as detail oriented as possible.
Frame the practice with a deep breath at the begininning and end of the routine.
The more detail they can create (this takes practice) and the more of their senses utilize the more realistic the experience is for their brain.
Also it is important to note that each athlete may have a sense that is more dominant that the other four. I have been surprised to hear many athletes talk about how important sound is for them. I incorrectly assumed that everyone was like me and prioritized visual stimuli.
It is also for them to focus on their emotions through the routine. How they feel emotionally and physically when they are playing their best.
Here is the presentation I used last week during the Elite Europe Camp in Belgium to teach visualization to some of the best young basketball players in Europe. Use it however you like.
Visualization.pdf
How can I help you on your coaching journey?
Let's work together.
I help coaches thrive.
I would love to help you or your team build a competitive advantage. Here are a few ways I can help:
- Consult with your team or coaching staff
- Teach mental skills to your team via Zoom
- Work 1 on 1 with coaches
- Work 1 on 1 with athletes
Shoot me an email at jasonpayne@evolutionmpc.com, I love to talk coaching and see how I can help you.
Coaching is hard, let's make it easier.
Check out my website at http://jasonpayne.ca
Thanks for reading and have a great week.