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Stare at the four dots for 30 seconds and then look at a white wall

Physical training is directly influenced by mental processes, i.e. performing patterns correctly and perseverance in midst of exhaustion. It may also be indirectly influenced by mental processes, such as by using visualization.

Visualization, the conscious creation of positive images in the mind, is becoming more and more popular in sports. Many coaches, trainers, and sports psychologists are using formal positive visualization techniques to help their athletes improve in their chosen field faster than would otherwise be possible. Positive visualization will not only helps improve techniques,it helps instill a positive attitude that improves overall well being.

Thinking positive thoughts seems like a simple idea, but, to achieve the desired results, the visualization process must be applied correctly. Negative thoughts are much easier for most people to relate to, so self-doubt will creep into the thoughts of students who are not properly taught visualization techniques.

Visualization/Guided Imagery

Mentally practicing a single skill is referred to as visualization, while mentally rehearsing an event is guided imagery. It involves creating or recreating an athletic experience in your mind. For example, you can use imagery to create or recreate a winning sparring match by incorporating visualizations of perfect combinations. The imagery goes beyond simply visualizing techniques, it include everything you see, think or feel as you spar an opponent.

Most of us as children experienced active imaginations and some of us still have them. However, most of us do not use them systematically or with a purpose in mind, so we only experience random daydreams. The Romans had a saying, "Mens sano incorporo sano," a healthy mind in a healthy body. You would not expect to be physically ready to compete without regularly training your body and practicing techniques. Likewise, mental skills, such as imagery, need to be trained, developed and practiced if you want to use them to your full advantage.

Ways to use visualization and imagery

Use visualization and imagery to:

• See success. See and feel yourself achieving your goals and performing to your capabilities. This may raise your confidence in your abilities and prepare your body to perform as needed.

• Motivate. Recall thoughts and images of past and future successes to help you train longer and harder. In addition, taking inventory of your goals is a powerful motivator. Manage Your Energy Level. You can use imagery to achieve your optimal energy level or to recharge yourself when you are tired.

• Learn and perfect skills. See and feel yourself performing perfect techniques and patterns. This is often as effective as actual practice.

• Refocus. Visualization may help you refocus when needed. If you are feeling weak, sluggish, or awkward, reliving your previous best performance may help lift your spirits. You can also use imagery as a way of refocusing during an event by replaying the script that you made for yourself.

• Prepare for competition. Just as you need to physically prepare for competition, you need to mentally prepare. Through visualization you may prepare yourself for different types of opponents and circumstances, such as a sudden injury.

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