Imagery - July 2021
Why imagery? As a former gymnast myself, I never understood why my coach would always make me visualize my routines! I was never aware of how powerful imagery actually was! Did you know that imagery is a cognitive process that activates the same brain areas that are also involved with the unconscious planning and execution of movements?
Imagery actually activates neural and behavioral responses similar to the genuine experience. Research has demonstrated through brain-imaging techniques that when we imagine a skill we are actually mirroring the neural pattern found during the actual execution of that same skill! The best type of imagery is kinesthetic imagery; this includes calling to mind the physical sensations, such as the muscle tension and rapid heart rate you might feel before a competition. It might also include an awareness of your body’s movement in execution or positioning in space. Feeling pain and fatigue are common components of kinesthetic imagery that are incorporated with endurance athletes or with patients rehabilitating from an injury.
The most effective form of imagery is using the PETLEP Model!
P Be physical when doing your imagery! Move through some of the body shapes as you visualize your skill!
E Environment: visualize the environment you will be doing the skill in!
T Timing: make sure to perform the skill in real-time
L Learning: content of the imagery should be adapted over time as the athlete becomes more skilled. This not only refers to physical skills, but also psychological states, such as confidence and motivation.
E Emotion: for an image to be realistic, the emotions felt during the performance must be recreated. Make sure to imagine the emotional responses you want to feel during a performance.
P Perspective: either first person or third person is effective when using imagery!
Remember imagery is a skill that can be developed with deliberate practice and the results of imagery take time – so remember to be patient!
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