never underestimate the power of your mind

Originally published Dec 1995

Cathy Martin, Psychologist, SA Sports Institute

Whether you believe you can or you can't, you are right!
This and many other sayings highlights the power that your mind has in dictating your actions.

For example:

• If I say to you: "Whatever you do don't drop that weight", what is the picture in your mind?... Of dropping the weight of course.
• Where as, If I say to you: "Concentrate on the extension in the second pull", what is the picture in your mind?... The correct technique to achieve the lift.

Visualisation refers to mental pictures and sensations in your mind. It may be based on real past performances or imagined future performances. It is a skill that comes naturally and one which is probably used in some way by many of you. But in my experience many athletes do not fully exploit this essential skill to maximise the benefits it can offer.

Visualisation assists you in several ways:

• physical skills can be learnt more quickly
• confidence and concentration for a performance are enhanced
• preparation is more thorough

Try the following exercise to develop your visualisation skills:
Close your eyes and create the following experiences in your mind.

1. Firstly picture a person you are close to, then a piece of your sporting equipment, ... then your favourite holiday location.
2. Secondly, create the feeling of the warm sun on your skin, ...your sporting equipment, ...that winning feeling
3. Thirdly, the sound of your coaches voice, ... the roar of the crowd, ...a dog barking
4. Fourthly, the taste of a cool refreshing drink, ...perspiration, ...your favourite food
5. Fifthly, the smell of sweat, ...freshly cut grass or salt air.

You may find that some of the senses are easier to create than others. They will all improve with practise.

"Video replay" V "Snapshots"
The skill of visualisation can be used in two ways:

1. You can sit quietly and go through a full visualisation exercise in your mind as if watching a "video replay"
2. Visualisation can be integrated into your training session with shorter "snapshot" visualisations which are incorporated into routines.

Video replay visualisation

To put together a longer visualisation, use the following procedure:

• segment the skill
  • If mentally rehearsing a skill, write down the steps or important segments involved in performing the skill/lift correctly. Identify any key words that remind you of technique or focus for this skill
• relaxation
  • Visualisation is usually more effective if done in a relaxed state of mind, so begin with a short relaxation exercise. Two examples are outlined below
    • brief muscle relaxation
      
      • taking a deep breath tense and relax all the muscles in your body and as you relax them, breathe out slowly
    • breathing relaxation
      • close your eyes, take a deep breath in as you cont from 1 to 3, then breathe out as you count from 1 to 4. Repeat that and then breathe naturally; in and out - relax, in and out - relax. Run a scan over the muscles in your body relaxing any muscles that are tight or sore.

Snapshot visualisation:

• At the beginning of a training session, create a quick picture or feeling of doing and completing the session well
• If you are learning a new skill, close your eyes briefly and picture the skill step by step, then, get a feeling for the rhythm of the skill by completing it smoothly and continuously.

Visualisation

Bring up a picture/feeling of the skill you want to work on. As you do this remember the following points:

• Use all of the senses, sight, sounds, feel, taste and smells. Don't be concerned about clarity at this stage.
• If you can't get a picture, think back to an actual time or situation which was similar or when you used the skill in the past. Recalling an actual situation can make the visualisation easier.
• Go through the steps of the skill in your mind, firstly in slow motion to make sure you are picturing the correct technique. Do this ten times in slow motion.
• Once you are satisfied that you have the correct image or steps in your mid you can go through the visualisation at normal speed focusing more on rhythm and feeling, rather than specific aspects of technique.

Finish the visualisation:

To finish the visualisation, take your mind away from the scene you are practising, take a couple of deep breaths, stretch your arms and hands, open your eyes and sit up slowly.

Note: Visualisation is an essential skill which like your physical skills, needs to be used and practised regularly to get the full benefits of realistic and vivid visualisation.