Visualization Training - More Than Meets the Eye
BY DOUG JOWDY, PhD

What is visualization training? We hear how many athletes, musicians, artists, and people in the business world use this skill effectively. During Olympic competition, for example, athletes frequently refer to the use of visualization training. This technique is an integral component of sport psychology and performance enhancement.

Research on visualization dates to the 1960s, when visualization was known as “mental practice.” Early studies involved having people mentally practice throwing darts or a free throw in basketball. The results usually showed that the groups who used mental practice did better than those who did not practice at all. However, in many of these studies when mental practice was combined with physical practice, the combination was better than physical practice alone.

Since that time the studies have become more complex and have revealed why visualization training works. Over the last ten years research has examined how the brain responds to the use of visualization. This research shows that if we put electrodes on a person’s brain while he visualizes an activity, we will see certain parts of the brain “turn on.” The majority of the research I personally conducted on visualization training involved measuring muscle activity while a person visualized. Altogether, over 50 years of research supports the positive impact visualization can have on performance. Visualization can also heighten the level of enjoyment and fun you have with your sport or physical activity. Two factors are key:

1> Visualization is not passive. It involves a conscious and active use of your brain to create the results you would like to achieve. This fact is contrary to the belief that sitting and passively seeing yourself perform is visualization. Daydreaming is not visualization. Just think of the time(s) you have been sitting at your desk imagining what it will be like to be out on the water paddling at the end of the day. Though doing this might make the afternoon go by quicker, true visualization is a psychological technique that is a powerful performance-enhancing tool. And this technique becomes most effective when certain ingredients are incorporated (i.e. using all of your senses and emotions).

2> Visualization is a tool that can be used to enhance performance in training, as well as in competition. I believe visualization is underutilized to improve training. Performance-enhancement training in the sport psychology literature often focuses on skills such as goal setting, relaxation training, and confidence development to improve your performance in competition, not training. However, visualization can also improve the quality of your training. This is how you will learn to have more fun and enjoy your sport. So actually sitting at your desk imagining your bike workout is not a bad idea! Consistent with this training concept, be sure to visualize the ride you will be doing at the end of the day and not just the race this weekend.

THE “ACTIVE” INGREDIENTS
Use All of Your Senses
Yes, visualization by its nature involves visual images, but it is larger than just using visual images alone. It requires incorporating not only seeing but hearing, tasting, feeling, touching, and smelling. In the case of swimming, during visualization you may want to feel the muscles in your hips and legs relax and contract while kicking, hear the sound of the water splashing, smell the chlorine and allow yourself to experience the rhythm and timing (the feeling) when you are swimming your best. With practice you can develop the ability to do this. This is often new territory for many people because visualizing (seeing) yourself perform is the most common way to visualize. One option when at home visualizing yourself paddling, for example, is to actually hold the paddle and wear your helmet. This will make the time you spend visualizing more real. It will be easier to “get into it” if you take these steps.

Use Repetition
Like physical practice, visualization involves repetition. Break your visualization sessions into sets and repetitions. Do not try to visualize for long periods of time—20 minutes at one time may require too much concentration. This will lead to frustration. Can you imagine sitting and visualizing yourself swimming or paddling several miles? For example, with rowing, visualize yourself doing the activity for two minutes, then rest (open your eyes), then visualize two more minutes, then rest (open your eyes). Repeat this for three to four sets.

Try Internal, External Perspectives
To optimize visualization, it is necessary to understand and practice other key elements. One of the first elements has to do with whether to use an internal or an external perspective. An internal perspective involves visualizing yourself from a first-person perspective, experiencing the activity from within your own body. An external or third-person perspective involves visualizing as if you were watching yourself on a video. To date, the research has not really shown which perspective is most effective. It is important that you experiment with each one in different situations to determine which is most helpful for you.

Get Emotionally Involved
Remember that to make the visualization training most effective you want it to be as life-like as possible. It does not matter what level you are at; sport is emotional for the participant and spectators. It is about passion. “Feel the passion,” as one athlete used to say while visualizing. He was a speed skater who raced the 500 and 1,000m, both sprint events. These events require explosiveness and high energy to perform at an optimal level. This silver medal winner found that generating strong positive emotions like passion made visualization most effective for him.

Use it Before, During, and After
Another key element of visualization is knowing when to practice it. You can use this skill when you find it most comfortable and effective—before, during, or after a workout; or before, during, or after a competition. For example, using visualization before a workout can help you get mentally prepared. Using it during a workout can help you review feedback you receive from a coach. And after a workout is a great time because you can visualize what you learned. Visualizing what you have learned and how your skill level is developing will improve your confidence.

You can see that there is more than “meets the eye” when using visualization most effectively. Although these ideas may be new and seem difficult to use immediately, with practice you can develop your ability to visualize. Think of it as a skill, and with practice you will improve.

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