Imagine This … Improving Without Picking Up a Racket!

What images come to mind when you hear the phrases “Once upon a time,” “Imagine this” or “Remember the time?” For most, these words kick-start a sense of relaxation, almost as if a movie begins to play through our mind about something that once happened. If you are really in tune with yourself, the movie may play in full-color, quadraphonic sound, and you might even remember the smells. The concept of visualization is similar. Athletes use it all of the time to create a mental picture of how they want a situation to unfold. Jack Nicklaus once said, “I never hit a shot, even in practice without having a sharp picture of it in my head. First, I see the ball, where I want to finish … and then see the ball going there.”

Studies show that 90 percent of Olympic athletes use some kind of imagery in their training. Many feel it is one of the most effective methods of preparation for competition. I feel it can be extremely effective, especially when the athlete performs the imagery in real-time, incorporating sight, feel, emotions and smell. The most important component is that the athlete is relaxed and in a calm state of awareness. This will facilitate relaxation and a fertile ground for the imagination to flourish.

What is imagery?
Imagery is the purposeful act of rehearsing a task mentally with the intent to learn it. It incorporates all of the senses from visual, kinesthetic, auditory, tactile and olfactory. Additionally, it involves imagination, emotion, feelings and moods. Essentially, the idea is to use your imagination to create or recreate a situation in the future, which will help you to have exposure and prepare for the possible scenario which may unfold. Alternatively it is often used to practice a skill or sequence of skills such as a serve, a dive or gymnastics routine. What’s important is that if you can imagine it or see it, you then have the opportunity to execute the skill or more calmly react to the given situation.

Who uses imagery?
Successful athletes use imagery. I suspect you have even used imagery without even knowing it—it’s almost impossible not to have done so at some point. Have you ever imagined receiving a present, eating your favorite food, or going out with a friend? Have you ever studied for a test where you ran scenarios through your mind regarding the sequence to solving a problem? Most people use imagery in their day-to-day life without even knowing it. Imagine what would happen if you incorporated it into your day-to-day athletics practice with intention. If you’re like most athletes, it will be beneficial.

When can imagery be used?
Imagery can be used to practice a skill that the body is unable to perform yet, such as a complex movement like serving or a sequence of shots. It can be used to prepare for a situation that is likely to happen, such as 10,000 Davis Cup fans screaming against you. Imagery can be used when you’re unable to practice due to downtime or injury. In fact, studies suggest that those who practice imagery when they cannot practice succeed more at a skill than those who don’t. Further, those who practice the skill and imagery get the best results.

How can imagery be properly used?
Imagery can be used in a variety of ways. Cue words are often effective, for example, often when working with an athlete, we will discuss what animal they would like to play like, specifically identifying the characteristics and attributes of an animal and what the athlete would look like playing with these attributes. Because this comes from the client, they are empowered to imagine it in a way that it holds much power, feeling and attitude. Other times, we will work with a situation, imagining the feelings of what a given situation would look and feel like. Then we imagine the steps for a positive outcome to occur. Additionally, imagery can be used to help unravel a sequence which didn’t work out, and recreate and reframe it in a positive way.

How will imagery improve your performance?
Imagery can help all athletes in either learning a skill or adapting to a situation. By practicing imagery five minutes a day, you will become more comfortable with the skill or situation.

So remember … imagine performing a skill or an outcome … what would it look like? How would you experience it? What would performing the skill feel like? Where in your body would you feel it? What would you smell or taste as you are performing the skill?

Congratulations … you did it! Now go do it!