Using Visualization to Enhance Athletic Performance

Most coaches say their sport is 50-90% mental, but few coaches train mental skills or even mention the subject at practice. While Mental Skills Training involves several different aspects, visualization is one tool a coach can use to increase relaxation prior to an event and to prepare players mentally for the game.

I first used visualization while an assistant coach with a u-10 AAU team. At the AAU Nationals at the Disney Sports Complex in Orlando, FL, we lost our first two games and our girls were nervous. Frustrated, the Head Coach turned over the third game's pre-game speech to me.

I didn't really know what to do, but we won, and the head coach believed my approach worked, so I did the same thing for each subsequent game. We won nine games in a row and won the Consolation Championship. Here is an example of my approach.

First, I told the players to spread out and find their own space. Each player had enough room so they were not affected by anyone else's presence. Next, I told them to find a comfortable position where they could sit comfortably without squirming for 5-10 minutes. Then I told them to close their eyes. With their eyes closed, I tried to calm their minds.

First, we concentrated on breathing control. I told the players to take a deep breath, hold the breath for a second and exhale deeply. In order to calm the mind, we counted the breaths to ten. Initially, with players unaccustomed to the exercise, we took our breaths together so everyone arrived at 10 together. If one player takes a minute, but must wait until another player finishes after two minutes, the first player has a minute to fidget or for his mind to start thinking and worrying again.

Once the players finished their breathing control and quieted their minds, I asked players to visualize on a theme. Initially, I asked the team to visualize a certain game, the best game the team had ever played together. It was a game from the Regional Championships, so it was fresh in everyone's mind. I told them to visualize their effort, execution and enthusiasm during the game.

After a few moments, each player took turns sharing something they visualized. For each player, it was something that incorporated a teammate-they were likely shy and did not want to talk about themselves-and this worked even better than expected. A guard mentioned something about the play when she got beat, but the center rotated and blocked the shot. Another player talked about a great pass they received from a teammate.

While the idea was to visualize their own efforts, sharing in this manner was even better, because they gave each other confidence. They realized they could trust each other and play together.

After the players shared their experience, I asked the players to visualize the upcoming game and imagine playing as they did in the best game they had ever played. After a few moments spent visualizing the upcoming game, I asked the players to share something about their visualization. This time, I wanted them to vocalize a goal for the game: what they planned to do to help the team.

Vocalizing the goal makes it permanent; it demands accountability. If one has a goal in his head, it is easy to waffle or change the goal. But, if it is written down or vocalized among teammates, it is an absolute.

Also, this process gave the team time to discuss what each player plans to do to ensure victory. Each player has a positive mindset and a plan as they take the floor. A plan gives the players and the team something to trust if they get tight or feel pressure.

While not an exhaustive approach to Mental Skills Training, if used properly, this type of visualization exercise combines relaxation and goal setting with the visualization. At the AAU Tournament, I changed the exercise every game, focusing their attention on something new each game. While the wins may have been a total coincidence, the exercise was better than a typical pre-game speech, as the players took the floor confident and together with a plan for the game. Oftentimes, when talent is fairly equal, confidence, togetherness and a plan is enough to help a team to victory.