Taking the Mental Reps
What is Visualization?
As a mental performance coach, one of the skills that I encourage all of my clients to practice is the skill of visualization. Now, before you close your browser and stop reading this article because you think this is “woo-woo” spiritual stuff, let me explain what I mean by visualization.
Simply put, visualization is the practice of rehearsing events in your mind. Seriously, that’s it. No tarot cards or palm readings required.
In athletics, visualization can best be described as a cognitive technique where individuals create a scenario in their minds without physically performing any of the corresponding actions that this scenario might entail. It is the process of mentally rehearsing and creating vivid images of successful execution of key skills, motions, plays and performances.
The athletes that utilize visualization are mentally watching themselves be successful in a particular scenario, also called taking a “mental rep”. Whether you’re aware of it or not, most high-level athletes and teams are utilizing this concept of mental reps to raise their level of overall performance without adding any additional strain to the body. In fact, they don’t even have to be at the field, court, or arena in order to get these extra reps in.
For example, Michael Phelps has spoken extensively about his use of visualization techniques before getting in the pool for a race. He would mentally rehearse details such as stroke technique, turns and executing his overall race strategy.
Additionally, the TCU baseball program utilizes what they call “shadow bullpens” for their pitchers. Before each outing, their players dress up in full uniform and get on the mound in the same way that they would during a game - except this time they don’t have a ball. Instead of exhausting their arm with pitches, they mentally walk themselves through executing their pitches, their pre and post-pitch routine and their fielding duties. This way, when they walk out onto the mound for the first time in the game, they have the confidence that comes from having “been there before”.
So, how does it work?
Let’s get a little bit scientific for a second. Is there actually any evidence to support that visualization works?
The answer is - without a doubt - yes.
Visualization has actually been widely researched by esteemed Doctors at Universities all over the world. All of the studies have shown visualization to have significantly positive psychological and physiological effects on athletes.
Studies have shown that the brain doesn’t actually distinguish between a vividly imagined action and the physical execution of that action. When an individual practices visualization, the same neural pathways are activated as during an actual, physical practice. Therefore, visualization can lead to improved neuromuscular coordination and development of rehearsed skill sets.
Additionally, fMRI studies have shown that proper visualization can activate the motor cortex, which is the part of the brain responsible for planning and executing physical movements. Not only does visualization activate it, but the activation patterns are very similar to those that occur during physical practice.
Visualization has also been shown to increase muscle memory by reinforcing the neural connections associated with particular actions. When an athlete consistently practices visualizing a performance, they are likely to notice increased muscle memory, which leads to more precise and effective execution of movements during actual competition.
What are some other benefits of practicing visualization?
In addition to the benefits already mentioned in this article, there are numerous other reasons to add visualization to your mental performance toolbox.
First and foremost, visualization leads to increased confidence levels. Why? Because reps remove doubt. The best way to truly increase your confidence level is to repeatedly execute the relevant skill. As you do this over and over again, your confidence in your own abilities grows.
I think John Wooden said it best during his time as head coach of the UCLA Men’s Basketball program.
“The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, repetition.”
When you engage in visualization, you are increasing your number of reps under your belt, which simultaneously increases your confidence level.
On top of that, you are doing all of this without placing any additional strain on your body. Anyone who has ever been through two-a-days or an intense season knows how important it is to preserve your body as much as possible so that you’re ready to go during game time. Because of this, it can sometimes be challenging to work on the skills that you want to focus on.
Visualization eliminates any risk to your body because you don’t even have to leave your bed to effectively practice. When paired with effective physical rehabilitation, it can be used to help athletes recovering from injury return to play quicker.
Since visualization helps athletes practice focusing their attention on specific areas of their performance, it can also lead to improved concentration and focus during actual competition. This is because the mind has already been trained to pay attention to relevant cues and details, so it is able to adjust and perform during a high-speed, competitive scenario.
Sounds great. Now, how does an athlete practice visualization?
There is no one-size fits all program for effective visualization. In fact, it will most likely be different for every athlete out there. However, there are some guidelines that I can offer to get you started.
Set clear goals. Before you begin, it’s important to clearly define the goal(s) that you want to achieve through your visualization practice. Whether it’s improving a particular skill, overcoming performance anxiety, or recovering from an injury, giving yourself clear objectives will help guide your practice.
Create a calm environment. To get the most out of your practice, find a quiet, comfortable place where you can be alone for 15-20 minutes. If needed, you can use relaxing background music or utilize relaxation techniques such as meditation or deep breathing to get your mind right before you begin.
Be specific. While visualizing your success, try to include as many details as possible. Engage all of your senses to imagine the sights, sounds, and other sensations that are associated with your scenario. The more detailed you can get, the more you’re going to get out of the practice. To help, here are some details to consider:
What smells are present?
What does the equipment feel like?
What sounds do I hear?
How does my body physically feel? Am I sweating? What is my energy level?
Focus on the positives. Gear your practice only towards positive outcomes or overcoming potential challenges. We want to mentally rehearse the things that we want to occur - not the things we want to avoid.
Consistency is key. Visualization is not a one time fix. It’s something that is most effective when practiced regularly and as part of an established routine (if you don’t have a routine, this is something you need to work on). Remember what we said about the correlation between reps and confidence? That same rule applies here.
Ultimately, it’s important to adapt your practice to accommodate what feels best for you. Like mentioned above, there really is no right or wrong way to practice visualization. As you continue to try new things, take note of what works and what doesn’t so that you can adjust accordingly!
Finally, it’s important to point out that visualization is a skill that develops over time. Be patient and persistent, and don’t hesitate to seek support from a teammate, mentor, or mental performance coach who can provide in-depth insight and guidance.
