Visualising Victory
- January 5th, 2016
- Camilla Chapman
Mental imagery and the use of visualisation is often a key element for an athlete's psychological preparation before a big event, with top elite athletes such as Andy Murray regularly using this technique.
What is visualisation?
Visualisation involves the athlete creating and rehearsing a positive mental outcome, enhancing their ability to achieve this outcome in 'real life'.
This can be anything from visualising scoring in a football match, to hitting the perfect shot on the tennis court. By creating a positive mental image, this can improve self confidence and motivate the athlete by recalling images of their goals, reducing any negative thoughts.
Your athletes shouldn't focus on the outcome, but rather the actions to achieve the desired outcome; it's important that the athlete sees themselves perform the necessary skills correctly, so they are able to replicate this in real life.
By creating a vivid image of performing a certain skill, your brain sends signals to your muscles, priming them in a way to help you perform the task needed. However, it's key that your players are using the right technique for the skill they visualise; if they're not performing the skill correctly and mentally rehearse the wrong skill, then it can impair them in a competitive situation.
Retired England fly-half Jonny Wilkinson is renowned for using visualisation to execute the perfect kick, picturing the ball travelling along the perfect trajectory set out in his mind and the feeling he'd get from a successful kick.
How can I train visualisation?
With visualisation it's important to use multiple senses to create the most vivid image possible, such as sound, smell and sight. By familiarising yourself with the competition area or site with these senses - the way the pitch/court feels under your feet, for example - this will improve your self confidence and ability to perform the goal needed.
Before you conduct any skill in a training session, take a moment to visualise the actions in your mind as you want to perform them; when competing, use mental imagery before the start of the event. To become proficient in visualisation, it's important that you use it every day, incorporating it well with your training.
Work on this with your athletes by encouraging the right approach mentally to your fixtures, helping them to focus on succeeding and be more confident in a competitive situation.