Understanding and Using Imagery in Sport

Robin S. Vealey and Samuel T. Forlenza

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written

consent of McGraw-Hill Education.

Chapter 13

“Nothing is impossible. With so many people saying it couldn’t be done, all it takes is imagination, and that’s something I learned and something that helped me.”

- Michael Phelps

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

What Is Imagery?• Using one’s senses to re-create or

create an experience in the mind• Allows athletes to practice sport

skills, strategies, and mental skills without physically being in the training or competitive environment

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Re-creating or Creating• Re-creating

• Uses imagery in a productive and controlled manner to learn from performance mistakes

• Helps to program the mind and body to respond optimally

• Creating• Build images of new images from pieces

of memory• Develop effective responses to questions

like “What will it be like?” and “How will you respond?”

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Imagery as a Polysensory Experience• Successful imagery should involve all relevant senses:

• Visual• Auditory• Olfactory• Gustatory• Tactile• Kinesthetic - the feel or sensation of the body as it

moves in different positions• Should also work through emotions associated with

various sport experiences

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Imagery as a Mental Training Tool• Imagery as a mental training tool involves the systematic

practice and use of imagery to engage in vivid and controllable polysensory images to enhance performance

• Controllability : the ability to imagine exactly what you intend to imagine PLUS the ability to manipulate aspects of the images you wish to change

• Vividness: how clear and detailed the image appears INCLUDING whether the image is in color, how many senses are being used, and the emotion or physical sensations experienced when engaging in imagery

Internal and External Imagery Perspectives

INTERNAL• Seeing the image from

inside their bodies the way their eyes normally see

EXTERNAL• Seeing the image from

outside their bodies as if they are viewing themselves

• The only way kinesthetic imagery can be experienced

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of

McGraw-Hill Education.

Imagery can be effective using both perspectives

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Mental Practice Research• Using imagery to perform a specific sport skill

repetitively in the mind • Occurs across a period of time in an intermittent

learning style• Complements physical practice

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Preparatory Imagery• Using imagery immediately before performance can

help athletes perform better• Can “psych up,” calm down, or focus on relevant aspects of

the task• Helps with strength tasks, muscular endurance tasks, and

golf putting• Treat it as part of the preperformance routine

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Multimodal Mental Training Interventions• Implement with athletes over a period of time• Works well in combination with other interventions

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Enhancing Competition-Related Thoughts and Emotions• A basic objective of sport psychology is to help athletes

manage their thoughts and emotions effectively to create a productive competitive focus

• Imagery can affects:• Self-confidence • Motivation • Attentional control • Athletes’ perceptions of anxiety from harmful and negative

to facilitative and challenging • Precompetitive anxiety when combined with other mental

training methods • The self-confidence of coaches

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

How Does Imagery Enhance Athletes’ Performance?• Bioinformational Explanation• Functional Equivalence Explanation• Mental Readiness Explanation

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Can Imagery Hurt Athletes’ Performance?• Imagery can hurt athletes’ performance if they focus on the

wrong images at the wrong times• Negative imagery – systematically imagine bad performance• When individuals were told what not to image, they performed

poorly• Successful imagery = a mental blueprint for perfect responses, NOT a

mental blueprint for disastrous responses

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Setting Up an Imagery Training Program

1. Introduce imagery to athletes• Hook ’em• Define and give evidence• Explain how it works• String and bolt• Arm as iron bar• Give specifics about how imagery

will be used

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Setting Up an Imagery Training Program (cont.)

2. Help athletes evaluate their imagery ability• Sport Imagery Evaluation • Take the athletes through some Basic Training

3. Basic Training • Similar to a preseason physical conditioning program• Three types of imagery exercises athletes should become

proficient in:• Vividness• Controllability• Self-awareness

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Setting Up an Imagery Training Program (cont.)

4. Implement a systematic program• Build the imagery program into the athletes’

routine• Fit the needs of the athlete• Follow the KISS principle (keep it simple and

systematic)• Choose a sport skill or strategy that is easy to

control

Ways to Use Imagery• Learning and practicing sport skills

• Mental practice• Use verbal triggers and symbolic images• Also helpful for athletes in a slump or having

technique problems

• Correcting mistakes• Use imagery each time they receive feedback from the

coach• Can you see it? Can you feel it?

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of

McGraw-Hill Education.

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Ways to Use Imagery (cont.)

• Learning and practicing performance strategies• Coaches lead athletes in mentally rehearsing before

competition

• Preparing a mental focus for competition• Coaches should help athletes answer two questions: “What

will it be like?” “How will I respond?”• Creates a sense of expectancy

Ways to Use Imagery (cont.)• Automating preperformance routines

• Preplanned, systematic sequence of thoughts and behaviors in which an athlete engages prior to performing a specific skill

• Makes routines more automatic

• Building and enhancing mental skills• Self confidence• Energy management• Stress management• Increasing self-awareness

• Aiding in the recovery from injuries

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of

McGraw-Hill Education.

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Times to Use Imagery• Daily practice• Pre-performance routine• Post-performance review

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Strategies to Enhance Imagery Practice

• Athletes should practice imagery in many different places and positions

• Locker room, on the field, in the pool, during practice, during competition

• Know when to use real-time, slow motion, and fast motion imagery

• Help athletes use technology to enhance their images

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Strategies to Enhance Imagery Practice (cont.)

• Remember that athletes should imagine vivid mental, physiological, and behavioral responses to situations

• Image performance and outcome• Be specific in all uses of imagery