UNIT III Visualization Sports Psychology UNIT III Visualization

What is Visualization Also called: Imagery or Mental Rehearsal Visualization is the ability to use your conscious mind to experience or re-experience an event. Performing a skill Re-living a memory Seeing yourself having success

Benefits of Visualization It has been proven that athletes perform better when they engage in some sort of mental imagery. Neural Programming Focus Learning Complex Movements Slow Motion More Practice Time Confidence

Neural Programming In many instances your primitive brain structures do not know the difference between real and imagined experiences. By visualizing yourself performing a skill you are actually creating new neural synapses/pathways. This makes your mind – body connection faster and more efficient.

Learning Complex Movements Many tasks, by nature, are complex and difficult for your mind to take on all at once. Visualization helps you break down the individual movements and skills, which will create the neural pathways for you to perform the skill. Tip: See it in your mind first and then act upon it.

Focus Visualization increases your focus by allowing you to anticipate events before they actually happen. Visualizing yourself performing at an intense level will increase your ability to enter “The Zone”.

Slow Motion When you mentally rehearse your mind automatically slows the skill down. This helps you perfect little details that you may overlook in real time.

More Practice Time By incorporating daily / regular visualization routines it actually increases your practice time. Mental rehearsal is almost as important as the actual physical practice. By combining the two you will be able to address every issue / fundamental of your sport.

Confidence By visualizing yourself performing correctly, your confidence will increase. Playing out different scenarios in your mind will give you the perception that you have done it before. When it happens during competition it wont feel odd or take you off guard.

When to Practice Visualization Anytime you get a free minute it is always possible to incorporate visualization. However… Research has shown for everyday living that the best times to practice visualization is right before you go to bed or before you start your day. Before you go to sleep When your in bed trying to fall asleep Athletes who incorporate pre-competition visualization are more relaxed and focus, which helps them perform better. Practicing visualization right after practice / competition helps re-live the experience. Help with aspects that you could have done better Have more confidence in your abilities.

Principles for Effective Imagery Vividness Controllability Attitude Previous Experience Controlling Time Start Small

Vividness Your visualization should be as realistic and vivid as possible. Include all of your senses Taste Smell Sight Touch Hearing Try and use a previous memory as a starting point Incorporate emotions and feelings The more you practice the more vivid images become

Controllability An important factor is that you need to keep control of your mind. Far to often when an athlete tries to visualize a skill they see themselves making a mistake. You need to control what you see and do in your mind. Visualize up until the point you make a mistake and then stop. Start over until you feel comfortable with your imagery Gradually add steps / techniques / fundaments You can fix many mistakes in your game by fixing them in your mind first

Attitude Visualize with a optimistic and positive attitude. It WONT WORK IF YOU DON’T THINK IT WILL !!!!! In medical research they have found that those who are positive and see themselves getting better really do get better

Attitude Believe that this will help you and approach each session with a purpose. Just don’t do it to do it. Stay relaxed. Never try to force visualization – let it come to you. Take deep breaths Go somewhere quiet

Relaxed Attention Imagery is not effective if you are not relaxed If you feel yourself getting tense or tying to force it Stop Relax And start over

Previous Experience Use and relive previous successful experiences. The more times you see yourself doing something correct the more likely you will be to repeat that action. Always visualize the technique from your point of view or 1st person. You are doing it… don’t watch yourself do it – actually live in the moment.

Internal Frame of Reference Visualization is best if you do it from a “first person” view See yourself doing it not seeing yourself do it

Control Time You need to incorporate your visualization in slow motion and real time. If you constantly rehearse in slow motion you will perform in slow motion If you constantly rehearse in real time you will overlook the various little details of your sport. Tip: The day of competition you need to visualize each technique in real time.

Start Small Never jump right into visualization. If you are not used to practicing visualization your mind will tend to wonder and negative emotions and imagery will creep in. Gradually increase the level of intensity and skill in each visualization session. First Determine and visualize what you do good and then go down to what you need to work on. Never start with the most difficult aspects of your sport.

Practice It takes months and months of visualizing before huge improvements The key is to start now and make it part of your daily routine Start with one ten minute session a day for 2 weeks and then move to 2 sessions a day for 2 weeks and then up to 3 sessions a day It like studying for a test small repeated steps many times is better then a cram session

“Ordinary people believe only in the possible “Ordinary people believe only in the possible. Extraordinary people visualize not what is possible or probable, but what is impossible. By visualizing the impossible they begin to see it as possible.” - Cherie Scott-Carter