Imagery in competition

Penalty taking in football is a stressful situation. Image credit: Kenneth.

Elite competition is inherently unpredictable. Many athletes are often placed in unfamiliar circumstances. This could be a new sporting venue,  adverse weather conditions, or higher than expected quality of the opposition.

As mentioned previously, anxiety can have a debilitating effect on performance, and the unknown or unfamiliar can be a significant trigger. It is not uncommon for athletes to metaphorically “freeze” on debut or on the big occasion when a lot is at stake. This can occur because they are unsure what to expect, producing a state of fear, flooding the body with adrenaline in response to the perceived threat, and potentially causing dramatic under-performance.Optional activity: Taking penalties

Take a look at this example from the world of soccer:

• England Exits Euro 2012 After Familiar Penalty Shoot-out Failure

England have a terrible record in penalty shoot-outs (a way of deciding the outcome of a game when sides are tied at full time). Between 1990 and 2012, they have taken part in seven shoot-outs and have only won once. Contrast that with Germany who have won five out of six shoot-outs.

• Penalty shoot-out records by country

England’s current team manager Roy Hodgson commented after the 2012 exit that “You can’t reproduce the tension, you can’t reproduce the occasion, you can’t reproduce the nervousness”.

But is this really the case? Is there really no way to simulate a penalty shoot-out

• How would you prepare a team for a penalty shoot-out? Share with others on the discussion board.

Preparation for competition

Imagery can greatly reduce the sense of the unknown from an upcoming contest and perhaps diminish the sense of threat. Athletes can recreate the competition environment through imagery, and a script can be used to guide them through their competition preparation. Read how double Olympic track cycling champion Anna Meares used imagery to prepare successfully for her Olympic debut in Track Cycling in Australia.

Remember that it is only through practice that imagery can become an effective form of training.

Click on the box below to view an example script.
An example imagery script for all-around gymnastics

In the example above note that the imagery:

• Is detailed, taking the athlete from entering the gym to the end of competition.
• It is positive but realistic.
• It is detailed and vivid.

Perhaps one thing that is missing from the script is information about when things going wrong. It may be worth adding something about how to react when things do not go exactly to plan. This is known as a “what if” scenario.Optional ActivityWrite a short imagery scenario in which something goes wrong for an athlete. Focus in particular on how the athlete should react. Share with others on the message board

Imagery during competition

Mental rehearsal is a form of imagery that can be used just before execution of a performance. It draws upon mental imagery skills that may have been used for skill development or for competition preparation in the here and now of competition. Watch these examples:

• Olympic gold medallist and world record pole-vaulter Yelena Isinbayeva mentally rehearses her vault in detail before execution.
• Watch video.
• Golfer Tiger Woods talks about visualization and being in the zone.
• Watch video.

Imagery after competition

Imagery can also be useful for reviewing a competition. It can be used both to capture the elements of success and to analyse where things could be improved next time. It can also be useful when technical faults have occurred during execution and other forms of analysis, such as video replay or coach feedback, are unavailable.