Imagery: The Mind’s Power Tool,
by Dr. Natascha Wesch

Imagery, commonly known as visualization, is the creation or recreation of an experience in the mind. However, imagery is more than visualization. Imagery involves all the senses: sight, sound, touch, smell, taste, and kinaesthetic (the feeling of how the body moves in space).

So why is imagery so powerful? When we imagine something, that ‘something’ comes alive on our mental movie screen. The brain, however, experiences this imagined ‘something’ in the same way as it would a real experience. The easiest way to understand it is by experiencing it first hand. Imagine yourself walking down a dark alley, alone at night. The street is dark, with the exception of the moon reflecting in a few puddles left from a recent rainfall. You hear a sound coming from behind you. You turn around but no one’s there. You begin to walk a little faster. Then you hear the sound again and you are sure it is the sound footsteps. You walk faster and the footsteps speed up.

Pay attention to what’s happening in your body as a response to what you just read. If you really immersed yourself you likely felt your heart rate increase, maybe even felt a little tension or anxiety. Even though you were imagining the scenario, your brain and body reacted as if you were actually in that particular situation. Your brain released certain chemicals, which caused your muscle to tighten and your heart to race … but it was all imagined; yet the response was very much real!

Using imagery in sport is powerful because it allows you to imagine yourself hitting a golf ball, for example, and to experience the same physical response that you would if you were actually doing it in real life. The only difference is the intensity of the physical response. Imagery can be used for many purposes: for skill or strategy rehearsal and development, for motivation, for injury rehabilitation and pain management, as well as for relaxation and energy control.

Let’s just focus on skill rehearsal for now. Think of a particular type of shot in your game. It may be a shot that you are struggling with or a shot in which you lack consistency. Think of the three or four key components required for a successful performance of that shot. For example, shoulders relaxed, head down, eye on ball, and smooth swing. Now, imagine yourself on the golf course just about to perform this shot. First, imagine your surroundings: notice what you see, hear, smell, and feel. Now focus on your body. Feel the club in your hands, approach the ball and feel your body as it moves through space. Now perform your shot and pay attention to the three or four key components you identified previously. Allow yourself to feel your body go through the motion, see and hear the club make contact with the ball, and feel the success of the shot. Imagine yourself playing that shot over a few times in your head, and each time imagine success. That’s it, that’s imagery!

The most important part about imagery is that you treat it like you would any other skill. To master any skill, deliberate practice, repetition, and time are required, and imagery is no exception. Practice imagery on a daily basis. You don’t have to spend hours on it; seconds are enough: quality over quantity. By using imagery regularly you will begin to notice marked improvements in your performance. It’s not magic, but it is extremely powerful if you practice it. And remember, involve all the senses: see, hear, feel, taste, and smell it!

Dr. Natascha Wesch is a Sport Psychology Consultant who works with amateur and professional athletes or all ages and sports. Natascha is a former international athlete and coach, who now focuses her time helping athletes and teams master their mental game. To contact Natascha or to find out more about Sport Performance Psychology, visit her website www.elitemindperformance.com

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