Enhance Motor Performance” Sandra E Short, James Afremow, Lynette Overby JOPERD “Using Mental Imagery to Kaitlin Rodriguez

What is Imagery? “mentally recreating or creating an experience by using images and a variety of senses” -Affect one’s ability to learn and perform skills -Modifies important cognitions: -Self efficacy, self confidence, effort, motivation -Regulates anxiety Imagery is all about seeing and feeling

Direct & Indirect Imagery - Direct: - Mental Practice: Imaging a skill as if you were actually performing it - External: out-of-body perspective - Observing yourself on film: You are watching your self on the sidelines - Internal: inner-body perspective - Observing through your own eyes: You are doing the action - Indirect: - Metaphorical: involves objects that have a specific relationship to a motor skill. - EX: For throwing a javelin- you think of throwing darts

Let’s Practice! - Observe this picture: and use your senses to help remember what was in it What was in that picture? - Imagery helps athletes practice physical skills in the mind before performing it.

9 Ways to UseMental Imagery (1) Learning (2) Performing (3) Focusing (4) Self-Confidence (5) Motivation (6) Arousal (7) Turning Negatives to Positives (8) Relaxation (9) Healing

Learning “Seeing and Feeling” oneself performing a task correctly increases students and athletes success. This also helps the learner to focus more on the mastery, which helps the learner know correct form and fix their errors Performing With Performing comes butterflies. Imagery is used as a way to help control the excitement and stay on task. Athletes can also view themselves being successful whether it being ego or task oriented

Example of Imagery for Performance:

Focusing -Helps shut out distractions (internal or external) -Helps athlete have undivided attention towards their task

Self Confidence A common area of needed improvement Image previous successful performances “what you see is what you get” theory Helps you play like you practice Example of “what you see is what you get” Image yourself feeling confident and see yourself appearing confident in front of competitors and spectators and you will!

Motivation Imagery can help increase both intrinsic and extrinsic motivation Can help one move from extrinsic to intrinsic or vice versa To enhance intrinsic: image yourself improving on a skill and then image the pride you will have when accomplishing a goal and doing your personal best To enhance extrinsic: image yourself receiving a trophy or medal- rewards for a successful performance

Arousal Used to excite or calm down athletes Image a thermometer: see the line rise if intensity is too low and watch it drop when intensity needs to be retained Image and feel your HR increase or decrease when intensity needs to be heightened or lowered

Changing Negatives to Positives Use Imagery to transform bad performances and experiences into better ones “Change the channel” change from and “I can’t” attitude to an “I will” After an unsuccessful performance, immediately in your mind rehearse a successful performance, then try again

Relaxation Imagery Helps free you from unnecessary worries and the physiological effects of stress Image peaceful scenery: sitting on a grassy knoll and feeling the warm sunrays beating on your face or hear crickets chirping and birds singing Image a block of ice melting into warm water

Healing When injured or ill physical practice may not be permitted, mental imagery can help one stay active in sport, which can help the recovery process Image yourself performing the tasks that your teammates are performing physically Image microscopic construction on the work site (injury) or having soldiers go to war to take down the virus

Afremow, J, Overby, L, & Short, E Using mental imagery to enhance children's motor performance. Journal of Physical Education, Recreation, & Dance, 72, Retrieved February 2001, from proquest.umi.com/pqdweb?index=5&sid=9&srchmode=2&vins.... Summary Motor performance can be enhanced with the use of imagery, using each of these nine ways can help accomplish many things. Imagery can be a powerful learning strategy in sports