Sport/Exercise Psychology Chapter 14: Imagery

What is imagery? 

• mental stimulation of all senses: visual, kinesthetic (movement), auditory, tactile, olfactory (smell) 

• includes moods and emotions 

• also called visualization, mental rehearsal, symbolic rehearsal 

What does imagery need to be combined with in order to enhance performance?

• imagery combined with other psychological strategies enhances performance, such as confidence and coping

In sport, what should be imagined?

• when/where: used in practice, competition, and rehab

• what: content = what we imagine 

• why: function = why we image (motivation, confidence, competition strategies) 

A pitcher has been struggling with indecision on the mound and second guessing their pitch selection. They use imagery to mentally put themselves on the mound and imagine various at bat situations with different counts. what else should be included during imagination? 

• the count 

• runners on base 

• number of outs 

• strengths of opposing hitters

What else besides imagery can be used to improve the pitcher confidence and pitch selection in different scenarios?

• stress inoculation along with imagery

What are the functions of imagery?

• Motivational General Mastery (MG-M): confidence, focus

• Motivational General Arousal (MG-A): psych up/down

• Cognitive Specific (CS): specific motor skills

• Cognitive General (CG): game plans, strategies

What is sensory immersion?

• the experience of being deeply absorbed in an environment or activity through stimulation of senses (sight, sound, touch, smell, taste)

• imagining surroundings, actions, and emotions

Should athletes avoid anxiety provoking and suppressive imagery?

• yes they should avoid

What do athletes imagine? 

• Goal oriented responses: imagine oneself winning an event and receiving a medal 

• Skills: imagining performing skills successfully 

• Arousal: such as relaxation by imagining a quiet place 

• Strategy: imagining carrying out a strategy to win a competition 

What are the perspectives of imagery?

• Internal Perspective: from first-person view

• External Perspective: watching yourself like a move

• no one perspective is the best —- choose what’s best for your

What factors influence imagery effectiveness?

• nature of the task

• skill level of the performer

• imagery ability of the athlete

• combined with physical practice

What are some keys to effective imagery?

• Vividness

• controllability

• exercise

What is vividness?

• use all senses to make image as vivid and detailed as possible 

What is controllability?

• direct your imagery and emotions

• not letting intrusive thoughts get in the way of visualizing success

What is exercise?

• build imagery into daily routine

• imagine controlling a performance, emotions, and tough opposition

How would you build an imagery program?

• tailor to athlete’s needs, development (age) and ability

• evaluate imagery skills at baseline

• include training consistently, and specialized to the individual athlete

What are some imagery skills assessments? 

• imagery vividness

• imagery control 

• sport imagery questionnaire 

• imagery timing 

How should you use imagery for it to be the most effective?

• use in multiple settings (training and competition)

• stay relaxed, focus on positivity

• be realistic and motivated

• include both execution and outcomes

When should you use imagery?

• before/after practice or competition

• off-season, during breaks, personal time. Offseason is the ideal time to develop imagery program in an athlete with no prior experience

• injury recovery

What are the Four R’s?

• relaxation: mind and body

• Realism: clarity, vividness, emotions, control, positive outcomes

• reinforcement: using scripts to come up with a plan

• Regularity: practice

What are the components of the PETTLEP Model for imagery? 

• physical 

• Environment 

• Task 

• Timing 

• Learning 

• Emotion 

• Perspective 

Physical

• sensations and body states associated with performing the task

Environment

• imagine yourself in the actual or similar environment where the performance takes place

Task

• focus on the precise details of the task

Timing 

• perform the imagery in real time, so the imagined sequence matches the actual duration and pace of the performance 

Learning

• update the imagery as your skills improve

• adjust content to reflect learning and technical refinement

Emotion

• incorporate the emotions you expect to feel, such as excitement, anxiety, or confidence during the real performance

Perspective

• choose the point of view for imagery - first person or third person

How would you create an imagery script?

1. start with basic picture 

2. add sensory and emotional details 

3. record and refine script 

4. review and adjust regularly