Mental Imagery/Visualisation Approaches to Developing Mental Fitness

What is Mental Imagery/Visualisation? It involves the athlete imagining themselves in an environment performing a specific activity using all of their senses (sight, hear, feel and smell). The images should have the athlete performing successfully and feeling satisfied with their performance. r_embedded&v=vD06AfbmFlY

How does it work? You rehearse entire sequences in your brain without moving a muscle Every part of a skill or performance is repeated over and over again The brain is activated when we imagine a movement The mind creates pathways in the brain cells as if executing the skill/performance Pathways are in place when a performer carries out the performance leading to confidence, self-belief and success.

When should it be carried out? This approach is carried out daily and focuses on different elements of the performance. Every eventuality should be visualized so that the performer is fully prepared for unpredictable situations. It is equally if not more important than the physical training.

Example “I concentrate on creating a mental picture of how best deliver the ball to a teammate, preferably leaving him alone in front of the rival goalkeeper. So what I do, always before a game, always, every night and every day, is try and think up things, imagine plays, which no one else will have thought of, and to do so always bearing in mind the particular strength of each team- mate to whom I am passing the ball. When I construct those plays in my mind I take into account whether one team-mate likes to receive the ball at his feet, or ahead of him; if he is good with his head, and how he prefers to head the ball; if he is stronger on his right or his left foot”

Golf Example r_embedded&v=hVQpTnx-8pM

Advantages of Mental Imagery It can motivate the athlete by recalling images of success in past competitions or beating a competitor in competition. It can reduce negative thoughts by focusing on positive outcomes. Set the stage for a performance with a complete mental run through of the key elements of their performance to set the athletes desired pre-competition feelings and focus.

Disadvantages of Mental Imagery Some athletes may imagine negative previous performances in past competitions or against a particular opponent. This type of approach takes a lot of practice for it to have a positive impact. Performers must use it every day in order to master the technique. You must be physically able and proficient for this technique to be successful. If you are unable to perform the basic skills and movement patterns of the game, imagery will be ineffective. In the moment, this approach can be forgotten due to distractions and external factors.

Task You will create a mental imagery script that focuses on a successful performance in badminton. You should run through this script in your mind everyday and especially before playing badminton on a Friday Use my example to help you!