Chapter 14 Imagery

Chapter 14: Imagery

Objectives

• Define imagery.

• Discuss its effectiveness in enhancing sports performance.

• Examine the context of imagery use by athletes: where, when, why, and what.

• Identify factors influencing imagery effectiveness.

• Explain how imagery works and its applications.

• Describe how to develop a program for imagery training.

What Is Imagery?

• Imagery is synonymous with visualization, mental rehearsal, and mental practice.

• It entails creating or recreating experiences in the mind, engaging all senses: visual, kinesthetic, auditory, tactile, and olfactory.

• It acts as a simulation, allowing athletes to recall and assemble information from memory into coherent images. Emotions and moods play a significant role in this process.

Characteristics of the Imagery Process

• Modality: Involves different senses (auditory, visual, tactile, olfactory, kinesthetic).

• Perspective: Can be internal (first-person) or external (third-person).

• Angle: The viewpoint from which the imagery is visualized.

• Agency: Determines whether the images involve oneself or another person.

• Deliberation: Refers to whether the imagery is deliberate or spontaneous.

Uses of Imagery in Sport

• Enhance concentration and motivation.

• Build confidence and manage emotional responses.

• Acquire and refine sport skills and strategies.

• Prepare for competitions, cope with pain, and solve problems.

When and Why Athletes Use Imagery

• More frequent in competitions than training. Used before, during, and after practices and competitions, including injury rehabilitation.

• Motivational purposes: General mastery and arousal.

• Cognitive functions: Specific or general cognitive imagery.

• Imagery can represent environments, movements, or strategies, applying both internal and external perspectives.

Effectiveness of Imagery

• Influenced by task nature, performer skill level, and imaging ability.

• Experienced performers often benefit more from imagery.

• Imagery is more effective with higher vividness and control.

Keys to Effective Imagery

• Vividness: Utilize all senses to create detailed images.

• Controllability: Learn to manipulate and direct imagery accordingly.

Imagery in Exercise Settings

• Applications include:

  • Developing exercise techniques and routines.

  • Creating specific exercise environments.

  • Imagining desired fitness outcomes and enhancing self-efficacy.

Developing an Imagery Training Program

• Key considerations include:

  • Practice in varied settings to foster relaxed concentration.

  • Set realistic expectations and cultivate motivation.

  • Use vivid, controllable images tailored to specific situations.

Developing Imagery Scripts

• Consider the 5 Ws: Who, Where, When, Why, and What when planning imagery scripts for effectiveness.

Frequency and Duration of Training

• Recommended sessions: 3-4 times per week, lasting 15-30 minutes with several repetitions of skills per session.

When to Use Imagery

• Prior to and after practice or competition, during offseason, in breaks, and for injury recovery.

Recommendations for Imagery Use

• All athletes can benefit from imagery training.

• Promote positive images and encourage consistent use across various scenarios.

• Tailor imagery programs to individual athlete needs and incorporate into daily routines.