Imagery

The second psychological skill in this miniseries is imagery, one of the most widely used mental performance techniques by performers, coaches and mentors to enhance performance.

In this article I’ll outline what imagery is, what it’s used for, how it influences performance, and how you can begin applying it immediately to enhance your learning and execution of new skills and strategies, increase focus, motivation, confidence and regulate stress and anxiety.

What Is Imagery and What Is It Used For?

Imagery is the skill of intentionally forming vivid, controllable mental images that closely reflect real performance experience and engage multiple senses.

Imagery is a very personal psychological skill as the same scene can take on different meanings to each person.

Research has shown that frequent use of imagery is a characteristic of the most successful performers and that imagery is a skill that can be trained and increases in effectiveness through training and use.

How Does Imagery Influence Performance?

Imagery can be used to enhance a number of performance outcomes, each of which changes the type of imagery and perspective to be used:

·         Learning and execution of skills -> Cognitive Specific Imagery

·         Learning and execution of strategies -> Cognitive General Imagery

·         Focus on goals and outcomes -> Motivational Specific Imagery

·         Confidence and mental toughness -> Motivational General Mastery Imagery

·         Regulate Arousal and Anxiety -> Motivational General Arousal Imagery

The most common modalities of imagery are visual and kinaesthetic. Visual imagery involves seeing a performance and can be from an internal or external perspective. Kinaesthetic imagery involves the imaging of the feelings and sensations associated with a performance.

Imagery provides a vast number of performance benefits, ranging from skill development, anxiety regulation, injury recovery, enhanced focus and concentration and preperformance preparation.

How Can You Develop Imagery Ability Practically?

Imagery, like any skill, is trainable and its effectiveness increases over time through deliberate practice.

To begin developing imagery, start small. Set aside 5 minutes of intentional time in a quiet space where you won’t be interrupted and can feel relaxed, this allows you start refining your imagery ability in a calm relaxed environment. Next you should ensure your imagery sessions are deliberate and focussed, by asking yourself the following questions:

Match imagery to purpose

Am I training for:

·         Skill execution?

·         Strategy understanding?

·         Specific performance outcome?

·         Confidence?

·         Emotional control?

Make it vivid and controlled

Ask yourself:

·         What can I see?

·         What can I feel?

·         What can I hear?

·         What can I smell?

·         What emotions are involved?

·         Use physical cues or props (e.g., holding a club, standing in position) to enhance vividness.

Use the right perspective

Each can provide specific insight depending on your imagery goals (Worth practicing both)

·         Internal – Through your own eyes

·         External – Watching yourself from a different point of view

Structure imagery around real practice and goals

Create a structured program based on the goal:

·         Before training

·         After training

·         Before competition

·         During recovery or injury

·         On rest days

Be consistent

Imagery improves with regular, deliberate use.

Example of an imagery script

Imagery to Improve Skill Execution

Scenario: A golfer preparing for a 6 foot putt under pressure.

·         Purpose: Improve technical execution and confidence

·         Perspective: Internal

·         Timing: Real time

Script

·         I walk onto the green and read the line carefully.

·         I clearly see the subtle left to right break.

·         I feel calm and composed as I place the ball and remove the marker.

·         I take my stance and feel balanced through my feet.

·         I feel the club in my hands, my grip feels relaxed and controlled.

·         I make a smooth, controlled stroke.

·         I hear the clean contact of the putter face.

·         I watch the ball track along the intended line and drop into the centre of the hole.

·         I feel confident and composed as I pick the ball out of the hole.

This is a relatively simple example. In practice, imagery can be layered with emotional control, environmental variables, pressure scenarios and strategy adjustments depending on the needs of the performer.

Imagery is More Than “Just Visualising”

While this article provides a practical introduction to what imagery is and how it can be used, imagery is a nuanced and individualised psychological skill. Effective imagery involves manipulating perspective, emotion, timing, controllability, vividness and sensory integration in a way that aligns with your specific needs and environment.

·         Everybody’s imagery ability is different

·         Vividness training can be an important precursor to imagery for some

·         Imagery scripting can enhance the image and personalisation

·         Anxiety based imagery requires a different structure to confidence imagery

·         Timing can change the impact of an imagery session

·         The emotional tone of imagery can significantly influence the outcome

Imagery is not a one size fits all skill. The way it’s structured and applied differs between individuals, skill levels and desired outcome.

An effective imagery programme is structured, periodised and aligned with specific performance demands.

If you’d like support putting this into practice, I’ve created a free BCG Performance Imagery Worksheet to support the process of training effective imagery. It’s designed to help you create an intentional imagery scene that will support your performance goals. 

You can access the worksheet by signing up below and sending me a message via the contact form with the subject “Imagery Worksheet”. I’ll send the worksheet straight to your inbox, so you can start using it straight away.

And, if you’d like support building an imagery approach tailored to your performance goals, environment and challenges, get in touch via the contact form and I’ll be happy to help you develop your structured imagery plan.

What’s Next?

Imagery can provide an array of different performance enhancements and is one of the most widely used psychological skills in high performers. In the next article I’ll explore the skill of intentional self-talk. What it is, how it works and how it can be developed to strengthen confidence, focus and resilience under pressure.