Sports psych - 4.7 visualisation - guidelines to improve the quality & effectiveness of mental rehearsal

Start with relaxation

•When using mental rehearsal to learn new skills or practice old ones, well-timed periods of relaxation will promote more rapid progress

• Relaxation will reduce tension and assist the organisation of subtle and often new information as important dialogue occurs between your brain and body

Stay alert

•Staying alert and concentrating when mentally rehearsing will make images stronger and signals clearer

Use the present tense

• Visualisation will be more vivid if undertaken in the present tense

Set realistic goals

• Imagine yourself performing at a high but realistic level of proficiency

Set specific goals

• The more specific you make the visual and kinaesthetic image, the more effect it will have

Use all your senses:

• All senses should be used when mentally rehearsing to ensure the experience is as realistic as possible

Visualise from the inside out and from the outside in:

-Using a combination of both techniques will ensure wide range of senses are evoked and your mental rehearsal is more effective

Visualise at the correct speed:

-Mental rehearsal should replicate the performance situation and therefore should be practised at the same speed you would practice the skills you are visualising

Practice regularly:

-Consistency is more important than length of rehearsal

-If possible, practice your visualisation at the same time and for the same length each day

Enjoy it:

-Mental rehearsal should be enjoyable

-If you are getting bored or frustrated, stop or change your rehearsal to a different aspect of your performance