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Seeing the Win
requires being able to mentally picture events and outcomes
in your sport in a clear and graphic way. The primary
skill required for seeing winning outcomes is the mental
skill of visualization.
LEARN VISUALIZATION TO SEE THE WIN
The type of mental practice most closely associated with
seeing yourself perform at your best level is visualization.
An important visualization technique is mental rehearsal.
Essentially, mental rehearsal involves practicing or rehearsing
an important upcoming event in the mind’s eye. Especially
for critical games, tough rivalries, and must-win situations,
visualization assists players by keeping their minds off
nerve-racking thoughts and on performance techniques and
positive outcomes.
Mental rehearsal methods may be external or internal.
In external mental rehearsal, the scene is viewed from
the perspective of an observer. In internal mental rehearsal,
the athlete projects herself or himself into the scene
so that the athlete becomes the experiencer, rather than
the observer. You can begin visualization practices using
either external or internal visualization. The visualization
practice described here is an external visualization,
in which you see yourself as an observer of your behavior.
Mental rehearsal creates a winning state of mind because
it adds to your confidence and to your sense of preparedness.
EXTERNAL MENTAL REHEARSAL
One of the most effective external mental rehearsal techniques
is called, “Best performance mental rehearsal.”
To begin, athletes construct a list of the characteristics
they associate with performing at their best. Best performance
for a point guard, for instance, might include excellent
anticipation, effective blocking, and pin-point accuracy
in passing, as well as mental focus, confidence, and a
sense of being fully prepared and ready.
The next step involves creating a detailed visualization.
Recall a time in the past when you performed at your best
in an event similar to the one for which you are currently
preparing. The visualization involves reviewing this best
performance, paying strict attention to the characteristics
that made it their best performance.
The second part of the visualization involves projecting
the scene ahead in time and seeing yourself performing
in the same style and form that you exhibited in your
best performance from the past.
You can use the following specific instructions for the
external mental rehearsal exercise.
Specific Instructions
Step 1: Relaxation. Sit or lie down in a comfortable position.
Take a series of slow, deep breaths to reach a state of
relaxation.
Step 2: Visualization. In your mind’s eye, imagine
a screen onto which you can project scenes or images of
a time when you were at your best in your sport. Recall
in detail how you felt just before this performance at
which you performed at your best level. Notice your level
of confidence, and remember the kinds of statements you
said to yourself shortly before the competition.
As you remember the competition beginning, look closely
at how you were functioning. Observe how each part of
your performance was working. See yourself clearly in
this strong, confident, in-the-flow state.
As you continue to visualize this best performance time,
make sure that you perceive these scenes sharply. Focus
your attention on each characteristic that contributed
to your being at your top performance level. Sense that
these characteristics are becoming deeply imprinted in
your mind and impressed in body memory as well, so that
any time you wish, you can picture and describe this top
level of performance.
Next see the mental screen go blank. On the screen, see
yourself in that important upcoming event. At the start,
see yourself expressing the same confidence you have in
your past best performance that you just visualized. Know
that everything works for you in the same way in this
event. See yourself feeling dominant and in control.
As you continue to view this upcoming competition, see
yourself operating in a state of concentration, being
alert and in the present. See yourself playing at a peak
level, so that your performance leads to the outcomes
you want. Identify each important outcome that you want
to create. In this preview of the competition, picture
each of these outcomes occurring. Bring into the visualization,
each of the characteristics that you consider important
in enabling you to compete at your top level.
Step 3: Reinforcement. Each time you do a mental rehearsal,
it reinforces and programs your desired performance level.
When you practice visualization, you influence your thinking
and your behavior toward your peak performance level.
SUMMARY
The primary objective for practicing mental rehearsal
is to produce high level performances consistently. Mental
rehearsal exercises should be repeated at least once a
day for a period of two to three weeks for an initial
learning phase. Then, ideally, a combination of both techniques
should be used daily in a ten to fifteen minute exercise
for a period of two weeks prior to a game or event.
Developing visualization skill follows the adage, “Practice
makes perfect.” Visualization methods hone physical
skills, build confidence, and create a sense of readiness
in athletes. By seeing yourself achieve success before
you enter the arena helps to keep you ahead of the competition
and to bring home the victory.
For more information on Visualization, look at:
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