| Visualisation and Mental
Rehearsal |
Strictly, 'visualisation'
or 'imagery' relate pretty specifically to 'picturing things in your
mind'. Here, in common with most 'applied' uses of imagery in sports,
I'm talking more generally about any form of imagined experience;
imagined feel, imagined movement; imagined sight, smell, situation,
or whatever.
Topics covered on this page and its dependents:
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| Why imagery matters |
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Mental rehearsal is 'real' |
Research has shown
that imagined performance generates appropriate muscle responses.
It's not clear why, but the implication is that imagined performance
really does exercise much of the brain's motor function - it
isn't all imagination. |
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Imagery affects learning |
Experimental tests
show that visualisation during training improves the resulting
performance. |
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Imagery improves performance |
In sports like archery,
or similar 'closed' situations in other sports (penalty shots
in basketball etc.), previsualisation seems to improve performance. |
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Imagery improves preparation |
Imagining scenarios
helps you work out what will happen, how you'll feel and how
to deal with possible situations. |
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Imagery can support arousal management |
Just about everybody
has felt the effects of remembering a seriously embarrassing
moment; the emotional effect of the 'image' is quite real. That
'real' effect of an image can help in a variety of ways in anxiety
management; see the anxiety and arousal
pages for more on the topic. |
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| Practical tips |
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Imagery
isn't all pictures
In fact, many of the most important components of 'imagery' and
mental rehearsal are not visual at all. 'Feel' is very important;
so are recalled sounds, textures, smells... Many archers say their
'feel' for the shot is critical for good shooting, and that 'feel'
can be recalled even if there is no picture to go with it.
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Accurate
imagery needs accurate observation
If you're going to practice your shot sequence mentally, you should
at least practice the sequence you intend to shoot! It pays to spend
time observing your shooting simply so that you have aq good recollection
of exactly what you do. since that also helps build consistency,
there is a double benefit. Go  here
for advice on building a detailed shot sequence.
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Involve
all the senses
Imagery is more effective if it involves more than just one
sense. For effective mental rehearsal, add more sensory inputs to
the image.
Example: For a vivid recollection of
a great performance, recall not only the visual aspects, but the
quality of the light, feel of the breeze, smell of the grass (or
the beer tent), the sound of arrows
leaving the bow and the 'thump' as they strike the gold...
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New
skill learning may benefit more from an 'outside view'
Research suggests that in learning a new skill, a picture
of good performance seen from outside - like a clear recollection
of a known good performer or trusted coach's demonstration - is
more effective than internal visualisation. Note, though, that in
rehearsing a familiar skill, an 'internal' focus is usually recommended
- perhaps because you are rehearsing something with a known 'feel'.
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| Applying imagery skills |
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Applications of imagery are found elsewhere on this site. Follow
the links below:
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