Imagery Training
Here at IFS we take imagery training very seriously. My task as a coach is to create an imagery role-play in all my sessions, this helps the kids develop so much faster.
Fun and excitement trigger the release of dopamine (the body’s feel-good chemical) in the pleasure centres of the brain and research shows that dopamine plays a major role in motivation and passion. Passion and motivation are, for me, the two most important characteristics a player needs to possess to become successful in football.
Below is a detailed overview for players or parents on how to use imagery
Imagery is usually thought of as having a picture in your head of something that you’ve done or are thinking about doing. For the last 15 to 20 years, imagery has been accepted by elite athletes across sport disciplines to be an integral part of their mental skills training. In a 1990 study, 90% of US Olympic athletes reported that they used imagery and 97% of those athletes felt that it helped their performance. In a 1988 study, 99% of Canadian Olympians reported that they used imagery.
How imagery works
When we build a house we first create a blueprint to help us organise and execute the actual process of building. Similarly, imagery helps us by creating a ‘mental blueprint’ in our minds that helps us understand the organisation and execution of a sports skill. In addition, studies have shown that athletes who image a sport skill actually innervate the muscles used in that skill, though to a much lesser degree than in their physical performance. One study done on a downhill skier, for example, showed that while imaging a race, the nerves in their leg muscles fired in the same way they would during the race. This firing even became stronger at points in the imagined race where the terrain was most difficult. This indicates that imagery seems to work by improving ‘muscle memory’.
Is imagery effective?
While many people are fascinated by imagery, it seems mysterious, and this can lead to the belief that its just a lot of hocus-pocus. Research shows, however, that this is not the case – many studies have confirmed that imagery is effective in many areas of sport performance. It is not a substitute for physical practice, but when used along with physical practice it can enhance performance more than the physical practice alone. Think of imagery as a ‘vitamin supplement’ to physical practice.
For what purposes do athletes use imagery?
Many people are familiar with how athletes have used imagery to improve a specific sport skill. This is called mental practice. Imagery can be used for a variety of other purposes.
1. Mental preparation for competition (mental rehearsal)
2. Finding and correcting mistakes in technique
3. Rehearsing competition strategies
4. Increasing self-confidence
5. Improving motivation
6. Focusing attention
7. Regulating anxiety
8. Coping with and recovery from injuries
How to make your imagery more effective
The more vivid your imagery is, the more effective it will be. Although many people use the term ‘visualisation’ to describe imagery, imagery is most effective when all the senses are used. Incorporating the visual, auditory, taste, smell and feeling of movement to an image can make imaging more effective because it makes it more vivid. For increased sports performance the visual and kinaesthetic (sense of muscle movements) senses seem particularly important.
Another factor affecting the effectiveness of imagery is controllability. This refers to the ability to make an image do what you want it to do. The more control you have over an image, the more effective the imagery will be.
A third factor affecting the effectiveness of imagery is your ability to experience the thoughts and feelings you are having in your image. If, for example, you imagine your best sport performance ever, you will probably feel some of the pride, elation and joy, along with thoughts, you experienced at the time. Imaging your thoughts and feelings as clearly as possible while you image is important; you should strive to get the best idea possible of how both your body and your head are responding to what you are imaging. The more you can be aware of what you are thinking, what you are feeling and how your body is feeling in the image, the more effective that imagery will be.
Another factor in imaging is perspective. Some people tend to have imagery from an internal perspective, that is, as if you were seeing it through your own eyes. Other people tend to have an external perspective, that is, they tend to image as if they were watching themselves on television. Most sport psychology consultants agree that it can be useful to gain experience in doing imagery from both perspectives, although getting a vivid and controllable image is more important than the perspective.
Your coach, Andre
Thank you Thankyou Thank you, for your valuable and informative messages as well as your amazing passion and enthusiasm that is helping to create beautiful boys into fantastic men!
Some excellent points here, very informative. This really highlights the extensive experience and intrinsic passion that you bring for the benefit of these kids everyday. Keep up the good work.
THANK YOU SO MUCH FOR MAKING MY DAUGHTER SO HAPPY TO KNOW THAT HER BEAUTIFUL SON IS IN SUCH GOOD HANDS