Visualisation & Imagery
There is a lot of evidence to support the use of visualisation to enhance performance, and one of the ways it can do this is by helping you to relax.
Although the mind is an amazingly complex entity, it can not separate the imaginary from the physical.
In fact, you can improve any skill you wish simply by using the power of your imagination.
Many top sports stars, including footballers, now use these techniques to improve their skills, so why wouldn’t you?
If you’re someone who thinks they haven’t got a good imagination (self-limiting belief, Hooligan alert) then consider this: Have you ever worried about something and got a clear mental picture in your head about what might go wrong, how did that make you feel?
For example, a loved one is late coming home and you start to worry they may have crashed the car. You might then have a mental image that they are injured and in hospital.
You see everyone can do this, and it doesn’t really matter if you haven’t got a clear picture in your head, some people imagine better using sounds or feelings. In fact, you should try to use as many different senses as possible in the training.
The Manchester Utd sports psychologist, Bill Beswick, who Sir Alex first employed in United’s treble winning year of 1999, to help improve mental toughness, lists several benefits of visualisation for players in his excellent book entitled: “Focused for Soccer.”
It can help to improve self-confidence and self-belief.
It can teach self-control and coping strategies.
It helps with focus and blocking out distractions.
It can improve physical skills.
It can help with relaxation and stress management.
It teaches us the power of mind – body connections.
Key Coaching Points For Optimum Visualisation.
1. Avoid distractions (easier said than done I know). Consider practicing in a quiet and relaxed setting.
2. Last thing at night or first thing in the morning are good times to practice.
3. Consider recording your own visualisations script or listen to one already prepared.
4. Remember to stay relaxed and alert.
5. Be persistent. Repetition is the mother of all skills.
6. First work on developing clear and vivid images, using all the senses.
7. Next, learn how to control the images in order to see yourself performing how you want to.
8. Finally, practice self-awareness, so you become more aware of your thoughts and feelings during good and bad situations.
Visualisation alone won’t score the health goals you set – you do still actually have to make some decisions and take action. However, it is a tactic you can use to accelerate learning and reinforce positive intentions to alleviate stress.
Video: Relaxation Technique for Stress
Video: Relaxing Visualisation
Scouting Report: Psychology Today – Seeing is Believing