1. Imagery

2. Familiarise the athlete with a competition site, a race course, a complex play pattern or routine etc.
Motivate the athlete by recalling images of their goals for that session, or of success in a past competition or beating a competitor in competition
Perfect skills or skill sequences the athlete is learning or refining
Reduce negative thoughts by focusing on positive outcomes
Refocus the athlete when the need arises e.g. if performance is feeling sluggish,imagery of a previous best performance or previous best event focus can help get things back on track
See success where the athlete sees themselves performing skills correctly and the desired outcomes
Set the stage for performance with a complete mental run through of the key elements of their performance to set the athlete's desired pre-competition feelings and focus.

3. "I never hit a shot even in practice without having a sharp in-focus picture of it in my head. It's like a color movie. First, I "see" the ball where I want it to finish, nice and white and sitting up high on the bright green grass. Then the scene quickly changes, and I "see" the ball going there: its path, trajectory, and shape, even its behavior on landing. Then there's a sort of fade-out, and the next scene shows me making the kind of swing that will turn the previous images into reality and only at the end of this short private Hollywood spectacular do I select a club and step up to the ball."

4. To become proficient in the use of imagery you have to use it ever day: on your way to training, during training and after training. In every training session, before you execute any skill or combination of skills, first do it in imagery. See, feel, and experience yourself moving through the actions in your mind, as you would like them actually to unfold. In the competition situation use imagery before the start of the event and see your self performing successfully/winning.

5. Your turn…
Spend the next 10 minutes practicing imagery to improve your performance on your goals.