Using Imagery in Training

Using Simulation

Learning to Use Imagery

The following points will help with learning to use imagery effectively:

Imagery Should be as Vivid as Possible

• Using all your senses in an image. Touch, sound, smell, taste and body position (kinaesthesia) should be combined with visual imagination to create highly 'real' images.
• Observing detail of sensations such as the feeling of the grip of a bat, the texture of clothes, the smell of sweat, the feeling and flow of a karate punch, the sound of a large crowd, or the size and shape of a stadium in which you will compete. These can be observed in detail in reality, and then incorporated into imagery later to make it more vivid.
• Imagining yourself within your body feeling and sensing all going on around you rather than looking on at yourself from a remote position. If you imagine yourself within yourself, then the image is more connected, realistic and involved than a remote view.

Start Gently and Use Imagery Systematically

As with most sports psychology techniques, it is often best to start gently so that the basic skills can be fully learned in a low stress environment. This means that you can be moreconfident of the effectiveness of these skills when you need to put them to the test.

Initially start using only 5 minutes of imagery a day, perhaps when you have just got into bed, or when you wake up in the morning. The number of minutes can be expanded as time goes on: typically many champions will do 15 minutes/day, although this may go as high as 1 hour/dayjust before a major competition.

Similarly, start using imagery in a quiet, relaxed environment in which there are few distractions. Slowly experiment with using it in increasingly disturbed situations until you are comfortable with using imagery in the most distracting environments such as high level events.