News
News » News Articles » Image Your Way to Success
Image Your Way to Success
- Author:
- Reprint from www.imgacademies.com
- Date Published:
- January 30, 2003
You've just missed an easy shot into the net, losing the third game in a row to your opponent. The sun is hot and you?re afraid you?ll be late for your 1 o'clock appointment. You pick up two balls and prepare to serve. What are you thinking or see in your mind as you focus on the next point? Are you worrying about your previous poor shot, cursing the extreme heat, or rushing to finish in order to get to your next appointment? If so, using mental imagery could help you win the next point, and ultimately, the match.
How Can Imagery Improve My Performance?
Mental imagery is the act of creating or recreating sensory experiences in your mind that include sights, sounds, smells, tastes, and feelings. Using imagery can heighten your concentration, build your motivation, and enhance your chances of hitting consistently strong shots. You may learn to prevent errors and correct mistakes, to master new skills and perfect old ones, and to balance your emotions.
Why Imagery Works
Two underlying theories explain why imagery is such a powerful tool for performance enhancement. First, your body executes whatever dominates your thoughts. Therefore, for peak performance to occur, fill your head with positive images. Second, your mind cannot tell the difference between what's real and what's imagined. We've all experienced a clear example of this dreaming you're falling, and waking up with a physical movement of your muscles. Your mind doesn't know whether the dream is real or just a dream; thus your body reacts to protect itself from the fall. In your tennis game, you can condition your body to perform at its best through mental rehearsal. In fact, when you use imagery, your muscles are actually slightly activated according to the images in your head, thus improving your muscle memory.
Types of Imagery
Imagery can be internal or external. Internal imagery is as if you are seeing your tennis through your own eyes. External imagery is as if you are watching a videotape of yourself. To get the feel of your shots, use internal imagery, because it will simulate the actual feel of the move when you perform it. To improve your technique and style, incorporate external imagery because it will allow you to see your shots from different angles. Although one form of imagery will likely be easier for you than the other, practicing both types, one at a time, is the most effective way to increase performance.
Keys to Creating Effective Images
The images themselves should include all the senses. Your images should be colorful, filled with emotion, and detailed. The clearer and more vivid your images are, the more your body will be accustomed to your playing conditions, and the more consistent your performance will become. Another key to imagery is to have control over your images. You will want to learn to control the speed and timing of your images, which takes repetition. Perhaps at first you will only be able to picture your cross-court backhand in slow motion. With practice, this image will become easier and more controllable, until you can see it in actual speed?
Beginning Imagery
Start using imagery when you are relaxed, perhaps in bed. Review your shots in your head five times each night for a week. As the images become clearer and easier to produce, take your imagery to the courts. For the next week, visualize your game before you step on the court. In the third week, use imagery on the court in practice, then in matches (between points and during changeovers). Picture what you want to do, where you want the ball to go, and how you want to feel. With practice, you may see large improvements in your ability to image clearly and vividly. Be patient, as mastering imagery takes time and effort on your part, with the reward of improving your overall game.
IMG Academies Sport Psychology is a part of IMG ACADEMIES in Bradenton, Florida, and includes the Nick Bollettieri Tennis Academy, the David Leadbetter Golf Academy, The Soccer, Baseball, Hockey and Basketball Academies, and the International Performance Institute. Short-time weekly, summer camp and full-time semester programs are available for all ages and abilities. For more information, call 941.755.1000 or visit our website at www.imgacademies.com.