Imagery

Imagery: visualization/mental rehearsal/mental practice

creating/recreating of scenarios

including all the senses and moods involved.

Imagery does have benefits, not as good as actual practice, but definitely better than no practice at all.

Imagery: Where, When, Why, What

• Perspective (internal/1st person vs external/2nd person)

• functions as motivational

  • general mastery

  • general arousal

• functions as cognitive

  • cognitive specific

  • cognitive general

• imagine surroundings,

Factors in Effectiveness of Imagery

• Nature of the task (shooting free throw vs deadlifting)

• Skill level of the performer (effects are stronger for experienced performers)

• Imaging ability (how vivid and how much control you have of your imagery)

Psychoneuromuscular Theory

• thinking about an action strengthens the neural pathway of actually completing that action

Symbolic Learning Theory

• imagery helps us understand movement patterns (to do this action I have to do this and this with my body)

Psychological Skills Hypothesis

• when we imagine succeeding at something it makes us happy and we want to keep doing it (for real or just imagining) helps with refining concentration and confidence to reduce anxiety

Uses of Imagery

• improve concentration & confidence

• cope with pain & adversity

• anxiety management

• acquisition and practice of skills

Keys to Effective Imagery

• vividness: all senses to make image as detailed as possible

• controllability: learning to manipulate your images so they do what you want them to

Developing an Imagery Training Program

• tailar program to athlete’s needs, abilities, & interests

• evaluate athlete’s imagery skills

• build imagery into athlete’s day

• Guidelines

  • proper setting

  • relaxed concentration

  • realistic expectations & sufficient motivation

  • vivid & controllable images

  • positive focus