Overview

• Who uses it?

• Demos

• How it works

• Uses and types of imagery

• Imagery training

Overview

• Who uses it?

• Demos

• How it works

• Uses and types of imagery

• Imagery training

Imagery and Mental Practice

““I never hit a shot, even in I never hit a shot, even in practice, without having a practice, without having a very sharp, in-focus picture of very sharp, in-focus picture of it in my head. Itit in my head. It’’s like a color s like a color movie… In my case, movie… In my case, visualizing the ballvisualizing the ball’’s ultimate s ultimate resting place forms the resting place forms the opening sceneopening scene”” Jack Nicklaus Jack Nicklaus (1974) in (1974) in Golf My WayGolf My Way

Who uses Imagery

“I did my dives in my head all the time. At night, before going to sleep, I always did my dives. Ten dives, starting with the first one I’d do in the Olympics, and I did everything as if I was actually there. I saw myself on the board with the same suit—everything was the same. If the dive was wrong, I went back and started over again. It takes a good hour to do perfect imagery of all my dives, but for me it was better than a workout. Sometimes I would take the weekend off and do imagery 5 times a day.”

90% of Olympic athletes90% of Olympic athletes

2% Of high school athletes2% Of high school athletes

Who uses Imagery

a)a) String and String and nutnut

b)b) Arm spinArm spin

c)c) Arm strengthArm strength

Demos

WHY DOES IMAGERY WORK?

• Psychoneuromuscular Theory– Imagined events have a similar effect on the nervous

system and mental processes as actual events.

• Symbolic Learning Theory early learning – new skillsmental blueprint cognitive + motor responses

• Mental Skills Hypothesis indirect effects on performance (arousal

control; confidence; placebo?)

a)a) Improve concentrationImprove concentration

b)b) Build confidenceBuild confidence

c)c) Control emotional responses / reduce stressControl emotional responses / reduce stress

d)d) Practice sport skills and strategiesPractice sport skills and strategies

e)e) Cope with pain and injuryCope with pain and injury

f)f) Practice difficult interpersonal situationsPractice difficult interpersonal situations

a)a) InternalInternal

b)b) ExternalExternal

c)c) Multi-Multi-

sensorysensory

Types of Imagery

IMAGERY BASICS

• multi-sensory process re-experience event realistically create a new “reality”

• vividness videotape

• controllability imagine consistent excellence

• relaxation training brain waves in “alpha” state

PREPARING TO PRACTICE

• the right setting,

• relaxed attention,

• motivation to train,

• the right attitude or

expectancy and,

• systematic practice.

IMAGERY PROGRAM HOW-TO’S

• imagery skill evaluation evaluate sensory skills, vividness, and controllability target weak areas to improve

• setting no distractions distractions present away from site on-site off-the-field on-the-field

IMAGERY HOW-TO’S IDEAL TIMES FOR IMAGERY

• before and after practice

• before and after competition

• during competition pre-shot, pre-snap, pre-race,

and between play routines breaks in action

• down-time

• injury rehabilitation