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The aim of this page is to help you develop your imagery (visualisation) skills.
We will look at the elements of imagery development and the creation of
scripts to help in developing your imagery skills.
ImageryCategories
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Relaxation
A relaxed mind and body is essential to help you feel the movement patterns
and experience any emotions generated. It will help to use a relaxation
technique prior to imagery training.
Realism
Create imagery so realistic you believe you are actually executing the skill. In
order to obtain the most realistic imagery possible, you must incorporate
definition, action, emotion, detail, and a positive result into your imagery:
Athlete Sport
UK Training
Regularity
Spending between 3 and 5 minutes on imagery seems to be most effective. It
should be included in training and time outside of training should be spent on
imagery. (10-15 minutes a day)
Reinforcement
The writing of imagery scripts will help you plan the content and timing of
your imagery training.
CreatingaScript
Basicpicture
Document the basic content of the skill to be imagined. Describe how the skill
is performed and include all components of the skill to be imagined or
behaviours to be emphasised e.g. elbows are driven back with hands relaxed.
Addingdetails
Add the detailed movement patterns and kinesthetic feelings - e.g. the toe is
dorsi flexed and a tightness felt in the muscles at the front of the shin
Refinethescript
Read it to yourself and try to imagine executing the skill. Do you feel as if you
are actually executing the skill correctly? If not, re-examine the text to see if
they accurately reflect the sensations and movement patterns associated with
the skill.
Tapeit
When you have a suitable script then record it and use it as an aid for your
imagery training.
Example-SquashServe
Basic Story - Components: Body position, ball toss, impact, ball flight, and
landing in back corner
Adding detail - Seeing the racket in the hand, the black ball in the other
hand, seeing the position of the opponent, looking at the point on the face
wall where you will direct the serve.
feeling the relaxed shoulders and hands
feeling the racket grip in the hand
FITT
In designing your imagery program, apply the FITT principals, as we do with
physical training
F is for Frequency - Aim to incorporate imagery into every day of your
training schedule. For busy people, just before you sleep could be a
good time, and it helps if you are in a relaxed and tranquil state
I is for Intensity - Try to create an all-sensory experience that is as
vivid and clear as possible. Initially, practising in a quiet environment
can help to minimise distractions and facilitate clear images
T is for Time - Imagery should make big demands on your attention, so
short (5-10 minutes) frequent quality sessions are preferable to long
ones
T is for Type - Remember to decide on your desired outcome and select
the type of imagery to match it.
References
1. HALE, B. (1998)
Foundation
Imagery
Training.
London:
National
Coaching
RelatedReferences
The following references provide additional information on this topic:
MURPHY, S. M. (1990) Models of imagery in sport psychology: A
review. Journal of Mental Imagery
MURPHY, S. M. (1994) Imagery interventions in sport. Medicine &
Science in Sports & Exercise
HALL, C et al. (1985) The measurement of imagery ability. Human
Movement Science, 4 (2), p. 107-118
PageReference
If you quote information from this page in your work then the reference for
this page is:
MACKENZIE, B. (1997) Developing Imagery skills [WWW] Available
from: https://www.brianmac.co.uk/imagery.htm [Accessed 28/10/2016]
RelatedPages
The following Sports Coach pages provide additional information on this topic:
Articles on Sports Psychology
Books on Psychology
Competitive Anxiety
Mental Imagery
Performance Profiling
Psychology
Relaxation
Relaxation Techniques
Sport Competition Anxiety Test (SCAT)
Stress Management
TEOSQ - Task and Ego Orientation in Sport Questionnaire
AdditionalSourcesofInformation
For further information on this topic see the following:
BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical
Education and Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins
VILE, A. and BIGGS, J. (2004) Grace Under Pressure. UK; Lulu Press
ORLICK, T. (1986) Psyching for Sport. USA; Human Kinetics Publishers,
Inc.
HALE, B. (1998) Imagery Training. UK; The National Coach Foundation
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