Imagery is internally experiencing something without it necessarily being physically present. It can occur spontaneously or purposefully. Imagery is also considered a mental skill, one that can be used to purposefully prepare for and improve performance. Most performers can benefit from using imagery to improve their performance, and most of them actually report using it, but not everyone is open and receptive to using it – even to improve their performance.
Mental skills including self-talk, relaxation strategies, and imagery can all improve performance for a number of sport tasks in both individual and team sports. Few people would expect to perform at a high level with little or no physical practice. Just like with physical skills, mental skills require practice. This is especially true with imagery.
Imagery can improve performance when performers practice it enough to control its usage. Performers can use imagery to rehearse a planned action, especially when they use it:
- with positive thought content
- for motivation or self-instruction
- from their own perspective
- with vividness or clarity, so rehearsal matches the performance planned
Whether or not imagery is for everyone, most performers can benefit from using it with enough practice under the right conditions. Imagery is especially appropriate for tasks that allow a performer sufficient time to use it before performance or during breaks, so it may fit into a mental warm-up routine better than in the middle of an individual’s ongoing team performance. By contrast, imagery may help a golfer, for example, hit a shot when their target is obstructed or help an athlete stay mentally sharp when they cannot practice or play in the off-season or due to an injury. Follow this blog and these others (1, 2, 3) for more information about mental skills training to improve performance.
