Brad ' One Punch' PickettMental imagery for peak performance
Mental Imagery for Peak Performance
Words by Dave Gould. Photography by Rob Grist
Mental imagery, also called visualization and mental rehearsal, is defined as ‘’ using all the senses to re-create or create an experience in the mind’’ (Vealey & Greenleaf, 2001). In short, whenever we imagine ourselves performing an action in the absence of physical practice, we are said to be using imagery. It is argued that there are three important components to imagery:
Visualization occurs when athletes are able to create an image (or a series of images) relevant to their own specific sport, without any external prompts or stimulation; the images are mentally generated by the athlete alone. Almost everyone has experienced either dreams or daydreams that are vivid and lifelike, that for a brief moment, we truly believe are real. Visual images are usually the most important psychological tool to athletic training and may be employed as the sole mental training method. When using mental rehearsal, athletes may depend on auditory images (sounds), kinaesthetic images (movements), tactile sensations (touch), and purely emotional stimulation.
Used as a training tool, visualisation improves the quality of athletic movement, increases the power of concentration, focus and self composure, and serves to reduce the anxiety and stress of competition on the athlete whilst building athletic confidence and increasing positive thinking. Its use also enables the athlete to mentally review the performance and prepare the mind and body for such actions and movements required in performances. Furthermore, not only will visualisation improve athletic performance, but the advocates also claim that it will enhance motivation and overall enjoyment of the sport. Sport psychologists also claim that visual imagery can increase energy levels and help athletes avoid injuries.
During recent years, there have been a great number of studies carried out on the effectiveness of imagery and mental rehearsal techniques. To this end, there is a significant and increasing amount of research which does suggest that visualisation and imagery are an important mental training and competition aids to athletes. The science of why imagery works is new in sports psychology, however, experts in the field argue for the following:
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Psycho-neuromuscular theory:
The reason that visual imagery works lies in the fact that when you imagine yourself perform to perfection and doing precisely what you want, you are in turn physiologically creating neural patterns in your brain, just as if you had physically performed the action. Therefore, it is argued that imagery aids the brain to develop muscular movement patterns (schemas) which are used when we perform a specific action or movement. In short, the neuromuscular system (involved in performance and human movement) is given the opportunity to ‘practice’ a movement pattern (schema) without really moving a muscle.
Symbolic learning theory:
This theory suggests that electrical activity stimulation of the muscles is not required and that imagery works as it enables the individual to plan their actions in advance. As such, motor movement patterns, task goals, problems and subsequent alternative solutions are mentally (cognitively) considered before the physical performance is required. Therefore, by cognitively analysing all possibilities, and visualising the responses to a range of stimuli and analysing various responses before the performance, the athlete can improve their chances of making the correct decisions which are vital to maximise performance.
Attention and arousal theory:
Here, it is argued that imagery improves performance in two key ways. Firstly, imagery helps the individual to adjust arousal levels to ensure optimum arousal. Hence, this is a controlled physiology response ensuring that the athlete remains in control of anxiety and stress levels which may have a negative impact on performance. Secondly, the use of imagery will enable the individual to focus purely on the task in hand. Here, the athlete will only focus on the key task or movements required in the performance or action. Therefore, only the key stimuli are attended to, and all irrelevant stimuli that could interfere with the action are blocked out (selective attention). In short, focus and concentration of the athlete is maximised, and distractions to the performance are removed.
How to use imagery and visualisation techniques:
What is clear is that the use of imagery and visualisation techniques is an important tool for the athlete. Visual imagery seems to be beneficial to anyone who wants to improve their performance or skill within their own individual activity or sport. It does not matter whether you are a recreational athlete or a professional as the benefits of mental imagery have proved successful at all levels and abilities. However, as a technique, it needs to be practiced and individualised to suit the needs and requirements of the individual.
Guidelines and tips for the use of mental rehearsal and imagery procedure:
Reference
Vealey, R.S., & Greenleaf, C.A (1998). Seeing is believing: Understanding and using imagery in sport. In J.M. Williams (Ed), Applied sport psychology: Personal growth to peak performance (pp.247-272). Mountain View, CA: Mayfield Publishing Company
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