PSYCHOLOGICAL SKILLS
TRAINING: IMAGERY
written by Dr.
Christine Lottes
PREVIOUS
"PSYCHOLOGICAL SKILLS TRAINING" ARTICLES
- TRAINING
YOUR ATHLETES TO BE MENTALLY TOUGH
- INTRODUCTION
TO PSYCHOLOGICAL SKILLS TRAINING: MENTAL TRAINING TOOLS
- PSYCHOLOGICAL
SKILLS TRAINING: GOAL SETTING AND SELF-CONFIDENCE
Imagery is a skill that athletes can use to enhance the quality
of their practices and performances. As we continue our Psychological
Skills Training series in pelinks4u, today's article
provides a script for the coach, and a reproducible handout
for athletes that looks at how to involve all the senses in
order to successfully use imagery.
Coach's Script for Psychological Skills Training:
Imagery
Bring to practice: coach's script, a copy of the athlete's
practice plan for each athlete (follows the coach's script),
pencils or pens, chalk or dry erase markers.
Review: Three Types of Goals
- Process Goals: focus on improving form,
technique, and strategy.
- Performance Goals: address overall personal
performance such as running without tiring, and so not needing
to come out of a game, getting by an opponent more consistently,
or shooting or clearing the ball more accurately.
- Outcome Goals: emphasize outperforming
other competitors, as well as the objective outcome- that
is winning.
We have control over process and performance
goals. As you accomplish goals, what will build? Self-Confidence.
Tell me if this is an example of a process, performance,
or outcome goal (coach- replace with your sport):
- 5 minutes per day working on ball control process.
- Being able to sprint back from the 50 when the opposing
team is taking a penalty corner on your defense performance.
- Beating an opponent to the ball outcome.
Today: We are going to work on Imagery (Education,
Acquisition, Implementation Phases). Imagery isn't new to
you. As a young child probably all of you "pretended."
Ex. Pirate, flying in the air, having a tea party, fighting
a dragon (ask athletes for examples). You could see it in
your mind, hear what was going on, smell and taste and feel
what you were imaging.
In sport, imagery is used to learn new skills, practice known
skills, correct skills, play through strategies, with relaxation
and energization, in self-talk, in stress management and in
goal setting. Imagery involves all five senses. When you image
something, you can produce almost the same effect as if you'd
actually experienced it.
Education Phase: Introduce imagery, and
evaluate athletes' strengths and weaknesses in creating vivid
and controlled images that incorporate all the senses.
- What does imagery involve?
- Using your senses
(sight, feel- how muscles feel as they move, touch, sound,
smell and taste) to create or re-create an experience
in your mind.
- Imaging a sport skill is similar
to performing the skill, except you experience the action
only in your mind.
- Though you don't actually see
a (coach- replace with your sport) ball, feel the stick
in your hand or the sensation of your muscles moving or
hear the sound of the stick hitting the ball, you do experience
all these sensory cues in your mind.
- Imagery is a product of what
is already stored in your brain.
- Through imagery, you bring to
mind a previous experience. What did it feel like to score
a goal...stop a goal from scoring...dodge past an opponent...
- You can also create an image
of what you'd like to have happen.
- You can imagine (coach- replace
with your sport) taking the ball down the field past opponents
based on what you already know about dodging and passing
and cutting.
- Who uses imagery?
- Successful
and highly skilled athletes.
- More than 9 out of 10 Olympic
athletes use imagery an average of 4 days a week for 10-15
minutes a day.
- How does it work?
- The mind creates a blueprint
for performing a skill.
- The mind cannot tell the difference
between an image and the real thing. So, when
you image something, you can produce almost the same effect
as if you actually experienced it.
- For example (coach- replace
with your sport), if you image cutting, receiving a pass
or cutting off a pass or a shot on goal, the mind now
has the sequence of events ready for you to do. The more
you image what might occur during a game and how you would
respond, the more you can react during a game without
hesitation, without thinking, because you have already
seen it happen in your mind.
- So, when you get on the field
to do the physical skill, the mental blueprint is already
there to help make the skill automatic. You don't have
to think about it.
- How effective is it?
It can improve performance, but
some athletes benefit more than others based on:
- Imagery ability: can you see
a vivid (vs. blurry) image that you can control?
Otherwise you may just repeat mistakes as you try to image.
- Imagery Perspective: internal
vs. external. Internal is when you experience the event
seeing it through your own eyes and feeling the movements
as if actually performing the skill. This is best for
(coach- replace with your sport) field hockey players
when you are in the flow of play and events are changing.
External imagery is good for when you are seeing the big
picture- where teammates are on the field and where the
opponent is.
- How can I use imagery effectively?
How can it improve my performance?
- Practice
the skills and strategies faithfully.
- Work to create a clear, detailed,
lifelike image that can control be controlled.
- Relax
and allow the image to flow.
- If you lose focus, gently redirect
attention back to the image.
- Using Imagery to Improve
Mental Skills
- Develop self-awareness: recall
a time when you played very well, when concentration was
automatic, and events flowed easily, when self-doubt was
nonexistent. Think about these feelings and use the images
you had then to create the feeling you want as you enter
competition. For example, were you calm, cool, even when
you made a mistake? Also recall a time when you got anxious
or angry. Was it an official's call or being pushed by
an opponent? You can imagine that occurring, and then
imagine remaining focused and performing well by using
self-talk to focus on the task at hand.
- Improve self-confidence and
motivation: imagine playing in front of cheering fans,
or replay outstanding performances, or reaching a goal.
- Manage Stress: image things
that could go wrong and what you will then do.
- Manage Energy: to manage getting
too psyched up to the proper level, see self in a place
you associate with calmness and tranquility. To manage
being flat or fatigued, get an image that is energizing
like starting up your energy shoes or seeing yourself
running effortlessly on the field.
- Improve focus and concentration:
- Plan game strategies
- Provide relaxation
- Control emotions
- Analyze performances
- Practice other psychological skills
- What are the key concepts of
imagery?
- Sensory awareness, Vividness,
Control
- What personal imagery skills
do I already have?
Evaluating Imagery Ability
D. Burton & T. Raedeke, 2008,
Sport Psychology for Coaches (Champaign, IL: Human
Kinetics).
Read the descriptions of four general
sport situations to your athletes. After you read each general
description, have them think of a specific example of it
- the skill, the people involved, the place, and the time.
First have the athletes close their eyes and take a few
deep breaths to become as relaxed as they can. Put aside
all other thoughts. Have them keep their eyes closed for
about one minute as they try to imagine the situation. If
they have distracting thoughts, instruct them to gently
redirect their attention to the scene their are imagining.
There are no right or wrong images.
Their accurate evaluation of their images will help them
to determine what skills you need to focus on in the development
of their imagery-training program. After imaging the situation,
have the athletes rate the following imagery dimensions
by circling the appropriate number.
- Visual
- Auditory
- Kinesthetic
- Mood and emotion
- Control
Situation 1: Select a specific skill or
activity in your sport. Imagine yourself performing the
activity in the place where you would normally practice,
without anyone else present. Now close your eyes for about
one minute and try to see yourself at this place, hear the
sounds, feel the body movements and be aware of your mood.
Situation 2: You are performing the same
activity, but are now practicing the skill with the coach
and your teammates present. This time, however, you make
a mistake that everyone notices, but you remain calm, recover
quickly, correct your mistake, and perform well. Now close
your eyes for about one minute and imagine making the error,
correcting it, and performing well as clearly as possible.
Situation 3: Think of a teammate performing
a specific activity successfully in a contest - for example,
making a goal or stopping a goal. Now close your eyes for
about one minute to image watching your teammate performing
this activity successfully in a critical part of the contest
as vividly and realistically as possible.
Situation 4: Imagine yourself performing
the same or a similar activity in a contest, but imagine
yourself performing very skillfully, Spectators and teammates
show their appreciation. Now close your eyes for about one
minute to imagine the situation as vividly as possible.
Now add up your responses to each question and write your
scores in the spaces that follow:
Dimension Score
Visual (all "a" items) _______
Auditory (all "b" items) _______
Kinesthetic (all "c"items) _______
Mood (all "d" items) _______
Control (all "e"items) _______
TOTAL _______
Compare your scores for each dimension to the following
skill categories:
Score Rating
18-20 Good skills. Periodically do an exercise to keep yourself
sharp.
13-17 Average development of skills. Spend time each week
improving these skills
0-12 These dimensions need daily attention to bring your
imagery skills to a useful level.
Direct the athletes to write in their packets where a calm
place is for them (bedroom, walking in nature, lying on
the couch, etc.).
Imagery scenario involving rehearsal of physical skills
or strategy. (Coach: Prior to this session, rewrite these
for your sport!). Have the athletes pick one of the scenarios
you have written for your sport. Have them close their eyes
and imagine it. Try to involve as many senses as possible.
Then, discuss with the athletes what they could and couldn't
"do." Encourage them to work on imagery on their
own in their "calm place." Let them know that
imagery is a skill and takes time to develop just like the
physical skills of their sport.
Forward: Drive ball to goal, keeper deflects
it, you are following your shot, pick up the deflection
on your stick and put ball in cage.
Mid-Fielder: Cut into a space and collect
a pass from a teammate. You lift the ball over your defender’s
stick and pass the ball through into a space where your
teammate is cutting into.
Defender: Running back on defense. Get
ball side and stick side of player you’re marking.
Pass comes but you cut onto it (intercept it) and take it
wide where you pass it into a space where the mid-fielder
is cutting into.
Goalie: Forward is dribbling toward you
on a breakaway. Forward shoots. You stop the ball and clear
it into a space where your teammate is cutting into. You
check and adjust your position according to where the cage
is and where the ball is.
Summary:
- Imagery involves all of the
senses.
- Imagery improves performance.
- The mind can’t tell the
difference between a vivid image and a real experience.
Imagery can be used to improve any skill that can be practiced
physically as well as to help develop mental skills.
- Imagery must be systematic to
achieve desired benefits- need to do every day or every
other day (at home and at practice/games). Need to work
on vivid and controlled images.
- Successful and highly skilled
athletes use imagery regularly
- Do imagery with athletes
lying down…. But tell how many athletes stand
up and do partial movements as they image. Can use
a sport implement- stick, ball.
Imagery Training During the Season - Tips for Coaches
- Before practice or a game review process goals and
have athletes image themselves accomplishing their goals
for the practice or game.
- After listening to your instructions
or observing a demonstration, have athletes imagine themselves
performing the skill before physically practicing it.
- Immediately after athletes execute
a skill effectively, have them create a vivid image of
their performance while it is fresh in their memories.
- When sitting on the bench (not
competing), have athletes image competing and responding
to various situations successfully.
- After a practice session, have
athletes use imagery to review key points.
- Have athletes use imagery to
correct a skill or a play.
- If bringing a lot of life stress
into practice, have athletes imagine their calm place
(beach, mountain….) in order to relax and get mentally
prepared for practice.
1Material in this practice plan is taken from:
Sport Psychology for Coaches (2008) by Drs. Damon Burton
and Thomas Raedeke, Human Kinetics, Champaign, IL
Summary:
- Imagery involves all of the senses.
- Imagery improves performance.
- The mind can’t tell the difference between a vivid
image and a real experience. Imagery can be used to improve
any skill that can be practiced physically as well as to
help develop mental skills.
- Imagery must be systematic to achieve desired benefits-
need to do every day or every other day (at home and at
practice/games). Need to work on vivid and controlled images.
- Successful and highly skilled athletes use imagery regularly.
Upcoming November article on Mental Training...
In the next edition of pelinks4u we will be discussing
relaxation and energization skills. These skills are used
by athletes to either decrease unwanted muscular tension
and calm the mind, or to control arousal, enhance concentration,
and deal with low energy levels. A script for the coach
and a reproducible handout for athletes, will be provided.
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