Mental Practice in Sportsfor Skill Development and CompetitionMental practice is the cognitive (thinking) rehearsal of a physical skill without movement. It is effective both for skill learning and preparing for competition.Athletes can practice mentally in two ways. Internal imaging means that the athlete is approximating a real-life situation that he or she might expect in competition. External imaging means viewing themselves as the observer, as if watching a movie. Thinking about how to perform a skill plus physical performing it works better than just physical execution for learning remembering skills. Rehearsing in the mind only is better than not rehearsing at all. Mind preparation strategies are essential for producing maximum or peak performance. Rehearsing competitive situations in anticipation of events is a key strategy for optimizing performance. Why Mental Practice WorksThere are two possible explanations for why rehearsing mentally is effective. The neuromuscular explanation is that electromyographic (EMG) activity is produced in the muscles. It provides sensory information that can be used to learn a skill. In schema theory, sensory consequences are critical for strong recall. Rehearsals in the mind can be considered a form of response preparation that aids in the tuning process.The cognitive explanation is that early in learning, athletes are figuring out what to do. Because they are beginning to understand how a skill should be executed, thinking about the skill can be as effective for a novice as physical performing it. Later, it can assist learners in consolidating strategies as well as correct errors. How to Apply Visualization Techniques
1. Ask athletes to visualize movements early in learning to facilitate skill acquisition.
2. Encourage athletes to engage in rehearsal strategies and problem solving activities prior to competition.
3. Between trials, include techniques where the athlete imagines how correct movements should be performed. 4. Allow opportunities for athletes to visit sites of competitions prior to important contests, and encourage them to visualize themselves in peak performance in competition. 5. Perform imagery exercises in a relaxed state when the subconscious mind is more active.
Can you jump like Marc Huster? (Bruce Klemens Photo)Learn how to use mental practice to boost your explosiveness with Strategic Weight Trainng for High Performance Athletes.Related PagesCoaching FeedbackSetting Goals Sport Memory Training Variation Transfer of Training
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