By Paige Dunn
Easier said than done right? Not necessarily. Numerous studies have shown that when
athletes use the power of their mind to actually see themselves perform their sport, they
can go on to achieve the image set forth in their minds. Using imagery, and the power of
the mind to create successful athletic performances, can in fact help athletes achieve
athletic excellence. Sound good? Why not jump-start your 2006 fitness and sport goals
with a dose of mental training and imagery practice?
Surely you’ve thought about what you need to do to physically to achieve your goals this
year but have you given though to what might help you out mentally? Imagery is a
great place to start and incorporating imagery practice into your fitness and sport
routine can enhance your performance and may even help you achieve that which you
deem impossible. Considerable research supports the value of imagery practice and it
has been shown to increase motivation, improve confidence, improve focus and can
even help you learn new technique or skill.
So maybe you are rolling your eyes by now and thinking that this imagery stuff has to be
a bunch of hocus-pocus. But don’t take our word for it – you might be surprised that
most elite and professional athletes use some form of imagery practice and actually
attribute their success to their imagery practice.
Pro triathlete Wendy Ingraham shares, “The night before a big training ride I lay in bed
and visualize the ride, how I want my legs to feel, what gears I need to use to get up that
hill, down the road and around the corner, how much nutrition I need to take in and
what I want my heart rate to be. As I lay in bed I start out with relaxing my whole body.
First my legs then work my way up to the mind. Then I visualize the ride, every detail.
Usually I am so relaxed I fall asleep by the end of the imagery exercise. By morning I am
ready to roll….refreshed and know exactly how I am going to ride that day. 98% of the
time the ride turns out the way I visualized the night before”.
Creating Your Imagery script:
Here’s how to get started - imagine your ideal sport performance and start writing down
everything about that experience. See, hear and feel yourself participating in your sport.
Be as specific as possible. Write down every detail you can see, hear and feel. The more
senses you can include, the more effective the imagery experience will be.
Begin with arriving at your event, going through your normal prep routine, and the few
minutes before your event begins. Imagine yourself being totally relaxed, confident,
powerful and in complete control of your body and mind. Include affirmations such as “ I
am ready” and key words like “focus” and “relax” which will help you during your event.
Go through your whole event thinking of each significant part of the experience. Feel
yourself moving smoothly, performing with strength, endurance and grace.
You can also create imagery scripts for specific parts of your sport performance. For
example, some triathletes will create an imagery exercise focused specifically on
changing a bike tire. Because this is an activity that is not often practiced, athletes will
run through the exact steps through imagery practice. This helps them to remember all
of the steps necessary and can help alleviate any pre-race anxiety should they happen
to get a flat tire during a race.
When you have finished writing down your imagery script, edit and revise it until you are
satisfied with it. Then dictate it yourself or have someone else dictate into a recording
device. To reap the full benefits of imagery, listen to your finished imagery script once a
day but if that seems overwhelming, 3-4 times a week is a great place to start. Pick a
quiet time and place where you won’t be disturbed. Some athletes choose to do their
imagery every night before they go to bed or first thing in the morning. Find a time that
will work for you and stick to it.
Establish your Imagery Practice:
When you are ready to start you imagery practice, it will be important to get yourself in
to a relaxed and meditative state. First, find a quiet place where you won’t be disturbed.
Wearing comfortable clothes, sit in a position you can remain in easily the entire time in
which you will practice your imagery—legs crossed or uncrossed, whatever works for you.
Start by focusing solely on your breathing. Take in a big, deep breath, and then release
it, along with any pent-up tension. Put one or both hands on your
abdomen, close your eyes and relax. (If you are not using both hands, leave one hand
relaxed at your side). Take a series of deep breaths. Breathe in for two seconds, hold for
two seconds, and breathe out for two seconds. With each breath, imagine a circle
being drawn from your abdomen, up through your chest, out your mouth, and then
back to your abdomen. Continue to take deep breaths, and when you feel as relaxed
and focused as possible, start your imagery.
You can also practice your imagery right before a key training session or the moments
before your event begins. Simply close your eyes for a few minutes, take several deep
breaths and try to relax and then begin your imagery routine. It will put you in the right
frame of mind and help you focus before the activity begins.
Successful imagery requires motivation and commitment. To reap the full rewards you
need to practice it consistently. Start with once or twice a day and gradually work up to
everyday. Schedule your imagery like you would any other thing in your life, such as a
workout or training session, and before long it will become second nature.
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