“We don’t rise to the level of our expectations, we fall to the level of our training” - Archilochus
Our brains do not know the difference between events actually occurring versus visualizing them occurring. So, why not utilize the tool of visualization to elevate our rehab and endurance training?
This video above was created for athletes doing 29029eversting events, but the usefulness of visualization/imagery goes beyond athletic events. It can be beneficial for rehab from an injury, preparation for a major presentation, and for anything else you want to benefit from enhanced outcomes.
Benefits of visualization
Increased focus
Improved self-control
Decreased tension and fear
Improved self-confidence
Decreased pain
Thinking becomes more disciplined, organized and planned
improved organization of how to execute an activity
The time needed to acquire different technical and tactical elements of an activity is reduced
Improved sense of calmness from the level of preparedness for stressful situations
Tips for practicing visualization:
Even though it’s called visualization, using other senses (smell, taste, touch, hearing) when performing imagery enhances the outcomes.
Start your visualization in a relaxed state and quiet space.
Perform in a correct time sequence (avoid visualizing the end of the event before the beginning of the event). There are benefits to visualizing in slow motion, at normal pace, and also at higher speeds.
Mental rehearsal of motor actions/skills from an inner perspective, as if we see everything through our own eyes, is preferable (versus external visualization - observing ourselves from outside our body).Internal visualization allows for a more accurate overlap of an athlete’s mental images with real-life situations
It’s important for mental images to be positive (important for athletes to see themselves performing well)
Mental rehearsal should NOT be about imaging the perfect workout but also imaging the unexpected. The athletes goal is to visualize themselves overcoming stressful situations.
Rehearse various scenarios in your mind stressful and non stressful to adapt faster. (if a stressful situation comes up during competition that was visualized ahead of time this helps an athlete to stay calm and have the tools to help them in the moment).
Predoiu, R., Predoiu, A., Mitrache, G., Firănescu, M., Cosma, G., Dinuţă, G., & Bucuroiu, R. (2020). Visualisation techniques in sport - the mental road map for success. Discobolul – Physical Education, Sport and Kinetotherapy Journal. https://doi.org/10.35189/dpeskj.2020.59.3.4.