Types of Mental ImageryAutogenic Relaxation
- Using the imagination to visualise scenes or scenarios where behavior or feelings are modified according to the aims of the technique, eg anger management, lack of self confidence.
- Something like a self hypnosis state where neural pathways are altered
. Mental Rehearsal
- The rehearsal of techniques or situations, using all the senses, where the perfect technique or appropriate response is replayed repeatedly.
- You must be aware of the perfect technique or appropriate response otherwise you can hard wire in incorrect behavior.
. Internal Imagery
- Imagining form your own point of view
- Seeing, feeling, touching, smelling and hearing through your own senses.
- Usually most useful in developing skills involving perception eg tactics.
. External Imagery
- Seeing yourself from an outside perspctive or as others would see us.
- Can be useful when developing swing technique
. Kinesthetic Imagery
- Imagery which involves not only the visual but imagining the neuromuscular feelings(especially but not exclusively useful for closed skills, eg the Squash serve)
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Purpose of ImageryBehavioral Change
- Eradicate undesirable behavior by identifying this behavior and in the circumstances it occurs by imagining the more desirable options.
- Hard wiring desirable reactions into our behavioral patterns, eg Mental toughness, anger management
Arousal
- Experiment with forms of imagery to modulate the level of arousal prior to play to ensure that you perform at your best
Motor Skills
- Enhance your skills development by imagining your perfect technique
Decision Making
- Tactical decision making can be improved with mental rehearsal of more appropriate or advanced plays
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Where Imagery Can Be UsedBetween Competition
- Mental imagery, when practised away from the competition or training arena, is most effective in quiet times when alone.
- Also, once skilled at the practise, could utilise other times such as travelling on a bus or in a car, particularly on the way to a competition/practice venue.
During Training
- Imagery can be used in conjunction with physical training
- It is a good time to practice routines or cues when skill training or using imagery to enhance goals when physical training
Prematch
- Use imagery to achieve an optimum level of arousal or to confirm match plans
During Match play
- Serving is a skill which can use imagery to maintain consistency
- Use cue words throughout a match to help overcome tactical or behavioral inadequacies
Post Match
- Confirm the positives that come out of a match, replaying good moments.
- Correct poor decisions made during the match by mentally replaying those moments but with the correct decisions or technique
During Periods of Injury
- Imagery can be used to maintain motivation, or correct technical or tactical faults in your game or by firmly establishing ultimate goals in your psyche
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Focus CharacteristicsAchieving Focus
- The ultimate goal of all training, especially mental training is to achieve total focus or remain in The Ideal Perfomance State
- Many would have heard of or experienced times when they were in the zone or in the groove. This is a time when typically the player is:
- Relaxed
- Confident
- Focussed
- Controlled
- They usually report that their performance was:
- Automatic
- Controlled
- Effortless
- Fun
- The feelings that come out of a performance like this are important to remember so that it can be repeated in the imagination again and again.
- The automatic nature of a performance like this is probably the most important aspect as it means the subconscious mind was making many of the decisions in the game and subconscious decisions are the quickest.
- While this may not be achievable each time you play, it should be one goal of your mental training.
- Meanwhile, we can use the mental techniques to improve each and every performance.
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