Visualisation & Imagery

Mental Imagery in sports training

In today's world of professional sport, physical training is no longer enough. Athletes are now training their brain using psychological techniques to help improve their mental skill and level of awareness. This increases concentration levels, thus allowing players to focus in a more efficient manner (Carboni et al, 2002) Athletes engage in imagery for many different reasons. Their extensive use of imagery may be in part due to its effectiveness in a variety of different circumstances, there is no limit as to what players/athletes can imagine. It is an effective method of skill cognition that can be used anyplace, anytime allowing for athletes to "train" even when they are not at practice or in a training session (Hall, 1998).

Imagery is defined as a psychological technique involving vivid mental images by the normal processes of thought, to re create or re enact specific situations or memories. It allows athletes to slowly break down complex skill movements so they can examine each component step by step e.g. In the free throw motion there a 6 critical phases a basketballer can break down and analyse using his mind to do so. It is a method of intrinsic feedback as opposed to the more common intrinsic feedback (Carnes, 2011)

Design of session

During this session I will be focusing on all the key components for the free throw that I have analysed so far in my blog. I will be using imagery as opposed to completing an actual training session. So far the key components I will be breaking down are the preliminary movements, the backswing and force producing movements.

In my mind I will be performing 50 free throws, just as I would normally do in a training session. Once I have been through the motions of visualising my shots, I will then perform a further 50 free throws this time with a ball and hoop to shoot at.

Statistics

Shooting 5 sets of 10 free throws from the line

Set one: 4 from 10
Set two: 4 from 10
Set three: 3 from 10
Set four: 6 from 10
Set five: 4 from 10

Shooting 21 from 50 free throws gives me a shooting percentage of 42%

Reflection

During this session of imagery I struggled to concentrate completing 50 free throws and breaking down each complex shot phase. However when physically shooting the 50 free throws, I felt comfortable and confident. Although my statistics don't show an increase in shot performance my mental state was better than in previous sessions. I think with repeated sessions of imagery will help in increasing my shot performance.

References

Carboni, J., Burke, K., Joyner, B., Hardy, C  & Blom, L., (2002) The Effects Of Brief Imagery On Free Throw Shooting Performance and Concentrational Of Intercollegiate Basketball Players: A single subject design. International sports journal. p 61-66

Hall, C.R. (1998). Measuring imagery abilities and imagery use. In J.L. Duda (Ed.), Advances 
in sport and exercise psychology measurement (pp. 165-172). Morgantown, WV: 
Fitness Information Technology.

Carnes, D. (2011, May 3). Definition Of Sport Psychology | LIVESTRONG.COM.LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools | LIVESTRONG.COM. Retrieved June 4, 2013, from http://www.livestrong.com/article/134188-definition-sport-psychology/