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Mental Imagery

Chapter 16. Mental Imagery. Robin Vealey & Christy Greenleaf.

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Mental Imagery

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  1. Chapter 16 Mental Imagery Robin Vealey & Christy Greenleaf “We taped a lot of famous pictures on the locker-room door… holding the Stanley Cup. We’d stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true….I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.” (Wayne Gretzky)

  2. Introduction to Imagery • Most people use imagery • Relive and create new experiences all the time • Imagery can program the mind and body to respond optimally • Without training, few athletes systematically use imagery and have optimal control of image

  3. 99% of Canadian athletes in Olympic games reported using imagery (4 days per week, 12 minutes per session) 94% of Olympic coaches integrate imagery into training (20% daily) 86% of USOC sport psychologists use imagery in mental training programs Imagery Usage

  4. “You have to see the shots and feel them through your hands.” Tiger Woods Professional Golfers “I never hit a shot, not even in practice, without having a very sharp, in-focus picture of it in my head.” Jack Nicklaus

  5. “I did my dives in my head all the time. At night, before going to sleep, I always did my dives. Ten dives. I started with a front dive, the first one that I had to do at the Olympics, and I did everything as if I was actually there. I saw myself on the board with the same bathing suit. Everything was the same. If the dive was wrong, I went back and started over again. It takes a good hour to do perfect imagery of all my dives, but for me it was better than a workout. Sometimes I would take the weekend off and do imagery five times a day.” Sylvie BernierCanadian Olympic Diver

  6. “Although you can train your body physically by sheer persistence, it’s much harder to train your mind. All this visualization did not come to me in a flash. I had to work at it, and learn how to use it.” Sally Gunnel: Olympic Hurdler

  7. What is Imagery? Definition: “Using all the senses to re-create or create an experience in the mind.” • Re-creating and creating, both performance and emotional state • Polysensory experience (use all relevant senses) • Auditory (sound) • Olfactory (smell) • Tactile (touch) • Gustatory (taste) – Kinesthetic (feel)

  8. “Trixie is using imagery to prepare herself for a big swim meet next month. She imagines herself swimming confidently, while leading her team to their first conference victory. She smells the chlorine of the pool as she waits for the race to begin. She sees herself dive into the water. She feels the power in her kick as she pushes herself past her competitors. She hears water splashing and her teammates cheering her on. By incorporating all of the relevant senses, Trixie is able to more vividly imagine her upcoming race.” Polysensory Imagery Example

  9. What is Imagery? (cont.) • Imagery as Mental Training Tool • Involves systematic practice and use to engage in vivid and controllable polysensory images • Controllability - ability to imagine exactly what one intends to imagine • Vividness - clarity of the image in terms of detail, senses, color, emotion and physical sensations • Imagery Perspective (two types) • External: experience imagery form outside body as if watching a videotape • Internal: experience image from behind own eyes as if inside body

  10. What Perspective is Best? • Most athletes use both forms • Some evidence for internal imagery, but not • well proven Internal or External?

  11. “I do a lot of imagery, seeing myself playing and performing well and making shots in my own mind both in training and before a game. I always do it before I play a game, during the afternoon rest, or when I lie in bed at night. I close my eyes and see myself going through motions and making every shot.Sometimes I like to look at it like I am watching it through a TV and I also like to watch it from my own eyes so that I can see everything happening from the inside.” Jay Triano

  12. Research Evidence That Imagery Works • Successful athletes use imagery more extensively and systematically than less successful athletes • Enhances Thoughts and Emotions • self-confidence, motivation, attention control •  or controls pre-competitive anxiety in combination with other mental training • Enhances Sport Performance and Learning • Imagery of skill over time • Preparatory imagery for competition (e.g., before strength and endurance tasks, golf putting) • Multimodal mental training interventions

  13. Theoretical Bases for How Imagery Works • Psychoneuromuscular Theory (muscle memory) • Brain sends signal to muscles duplicating the signals sent for actual movement (substantially less neuromuscular activation than actual performance) • Symbolic Learning Theory (mental blueprint) • Helps individuals to blueprint their movements into symbolic components, thus making the movement more familiar and perhaps more automatic • Imagery strengthens the mental blueprint to make the skill more automatic

  14. Theoretical Bases for How Imagery Works(cont.) • Bioinformational Theory(response set) • Mental image is an organized set of propositions, or characteristics, stored in the brain’s long-term memory • Imagery programs personalized and appropriate responses to specific situations, creates the perfect response set • Attentional-Arousal Set Explanation(Mental Set) • Use imagery to psych-up or calm down to meet the energy demands of the task • Creates the right mental set (attentional focus) for competition

  15. Setting Up an Imagery Program: Four Phases 1. Introducing Imagery to Athletes • Hook ‘em • Define and give evidence • Explain how it works • Give specifics about how imagery will be used 2. Help Athletes Evaluate Imagery Ability • Movement Imagery Questionnaire (MIQ) • Sport Imagery Evaluation

  16. Setting Up an Imagery Program: Four Phases (cont.) 3. Basic Training • Vividness • Controllability • Self-Awareness • Additional Sensory Images 4. Implementing a Systematic Program • Program must not be something extra but should instead be an integral part of training and practice • Follow KISS Principle

  17. Cookbook: Uses for Imagery • Learning/practicing sport skills • Correcting mistakes • Learning/practicing performance strategies • Preparing a mental focus for competition • Automatic pre-performance routines • Building and enhancing mental skills • Aiding in recovery from injury

  18. Cookbook: Times to Use Imagery • Daily practice • Before, during, after • Pre-performance routine • Before every competition • Before closed skills (i.e. golf shot, free throw, tennis serve) • Post performance review • Locate and fix errors • Adjust emotions

  19. Cookbook: Strategies to Enhance Imagery Practice • Practice in many places and positions • Make images as realistic in timing as physical performance • Use technology to enhance imagery (cassette tapes, video highlight tapes) • Emphasize creating vivid images of actual mental, physiological and behavioral responses • Image performance and outcome • Tailor specifically to athletes needs • Keep a written log of imagery experience

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