Working on visualisation
Last week the focus of our mental sessions was on visualisation techniques, which are some of the key tools behind athletes’ mental toughness.
Our sports psychologist Oriol Mercade lists the main points behind the topic of imagery in sports.
There are certain shared areas in the brain that are activated during both physical and imagined movements. This is defined as “functional equivalence” and is hypothesised as the means by which imagery can improve performance. It is suggested that there should be a great similarity between the image and the physical movement (i.e. a greater degree of functional equivalence), and it may help to add more detail to the image and enhance its vividness.
PETTLEP is an acronym which stands for 7 key elements to include during imagery to create the most functionally equivalent image possible.
Physical Environment Task Timing Learning Emotion Perspective
Imagery can be used at any time, whether it is pre-match, during performance, or post-match. It can even be the last thing you do before going to bed. Try to incorporate PETTLEP imagery into your sport routine and see if you notice the benefits.
Passive Imagery Process:
You can make a recoding that guides you through the process of the movement (a shot) and listen to it as you imagine and recreate the movements.
Sit down in a vertical position: it is better if it’s on an armchair.
Close your eyes: Try to have dim lights in the room.
Breathing: Use 2-4 minutes to find your pace and set your mind in place.
Active Imagery Process
Make a video of a specific shot: Find the angle that works better for you visually.
Watch the footage : Full audio.
Listen: No image.
Test Timing: With your eyes closed, describe all the movements and play the shot.
