Introduction to imagery

Roger Federer in the 2008 Australian Open. Image credit: Daryl Slim.

What you see is what you get

Have you ever been playing a game of tennis and thought to yourself “Wow, I haven’t served a double fault yet!” What tends to happen next? You serve a double fault. Why is that? Perhaps it is because you planted the picture of a double fault in your mind.

The images that we create in our heads seem to influence the things that happen in reality. If there is only one word that you remember about imagery, let it be WYSIWYG (“what you see is what you get”).

What is imagery?

Imagery is a form of simulation that involves creating or recreating an experience in the mind. The image is formed by recalling pieces of information from our memory about all types of experiences and shaping them into an image. The image often involves all of the senses. Within the field of sport psychology there are a number of theories to explain why imagery is effective, which include both psychological and physiological explanations.

Some key points to remember:

• Imagery can have a positive influence on performance in various sports and in a range of competition scenarios.
• Athletes use imagery in a variety of ways, most often prior to competition but also to review performance after competition.
• Performers use imagery to reduce anxiety, build confidence, enhance concentration, recover from injury, solve problems, and practice specific skills and strategies.
• The effectiveness of imagery depends on the nature of the task, the performer’s skill level at the task, and their ability to complete the task.

Imagery training

Athletes beginning to use imagery might undertake a program of imagery training, including exercises in vividness and controllability. To get started, they should try to explore what imagery skills they already have.

You can  have a go at this yourself by doing the activity below.Activity
This activity is a simple introduction to imagery skills. It will help you identify which senses you can use most easily, which ones are most vivid, and which ones you can control best.

First, find yourself a quiet place and a comfortable chair. Close your eyes and relax. Breathe slowly and deeply and allow the tension to leave your muscles as you exhale. Spend a few minutes doing this until you feel completely relaxed.

Now that you feel relaxed, imagine a series of sights, sounds, feels, smells and tastes. Take time to explore each experience and enjoy yourself.

Here are some suggestions, but you can try others:

Sights

• A majestic snowcapped mountain.
• The colours of the rainbow – in turn red, orange, yellow, green, blue, indigo, and violet.
• Your favourite ride at a fair or theme park.
• You throwing a ball.

Sounds

• The crunch as you bite into a crisp apple.
• The crash of breaking glass.
• The plop of a pebble dropped into a pond.
• The sound of a tennis ball hitting the sweet spot on the racquet.

Feels

• The dimpled skin of an orange.
• The coldness of an ice cube.
• The slippery smoothness of wet soap.
• The soft fur of a kitten.

Smells

• The aroma of fresh ground coffee.
• The fragrance of your favourite perfume or aftershave.
• The heavy smell of chlorine as you enter an indoor swimming pool.
• The smell of freshly cut grass on a summer’s day.

Tastes

• The spicy taste of chilli in a curry.
• The sweetness of honey.
• The sharpness of a lemon.
• The saltiness of seawater.

Having done this. Ask yourself these questions, and make a note of them on a piece of paper:

• Which senses came most easily to you, and which were the most difficult to evoke?
• Was the experience vivid? Could you see in colour, for example?
• What else felt important to you during the imagery exercise? For example was there motion or were things static?

Create a rich experience

Next, you are going to combine all five senses to create a dynamic experience. It is these types of skills that elite athletes use as part of their preparation and training:

1. Try to imagine yourself making and drinking a cup coffee. Evoke the sound of the coffee going into the cup and its dark brown colour. Think about the smell of the coffee, the feel of the cup on your lips, the distinctive bitter taste and the warmth in your mouth.
2. Now try to recreate a physical activity. Do five push-ups and five sit-ups and then recreate that experience in your mind.
3. Repeat these activities until they become vivid and controllable.

Share your experience

Did you enjoy practising imagery? You may have found it quite challenging, but like all psychological skills, you will improve with practice.

You may be interested in other people’s attempts. Please share your thoughts with the others on the course.

• Share your imagery experiences

Next, we will look at more specific examples of imagery and how it can be used as a powerful tool for sporting achievement.