Visualization Approaches For Sports and Weight Training

 

Mental Visualization, Imagery & Training for Optimal Performance

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Visualization Techniques for Sports Performance w/ Olympian, Jen Rhines

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The Best Way to Visualize Performance Psychology Visualization / Imagery

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Pre-Game Visualization Track (Mental Conditioning Series, Part 3) | Sports Motivation Podcast #149

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How to Visualize like a Pro | Sports Psychology

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Visualization Techniques & Exercises for Sports Performance Training

Video taken from the channel: Mental Toughness Trainer


 

Scientific Benefits of Visualization for Athletes

Video taken from the channel: Athlete Equanimity


Visualization Is No Substitute for Physical Strength Training Even with such interesting research study findings, it’s clear that when it comes to building strength and power for a specific sport, there is really no substitute for actual strength-training. Mental imagery can be used as a way of improving strength training performance. The reviewers from above Richter, Gilbert, and Baldin indicate that mental imagery is correctly executed when athletes visualize successful outcomes and avoid pictures of unsuccessful outcomes.

The authors recommend a four-step process. First, visualize the workout to come and the goal you want to achieve. Visualize yourself achieving your goal. Next, just prior to taking the bar, imagine a successful lift. Next, repeat the previous visualization while lifting.

Finally, replay the lift in your mind. Visualization Techniques & Exercises for Sports Performance Training So Mental practice or visualization techniques is simply using your imagination to practice your sport totally in your mind. You will want to do this because whatever you can create in your mind, you also create in reality. Sport-specific exercises are still the most effective method for building and maintaining muscle strength, speed, power, and coordination. For athletes, mental rehearsal and visualization exercises may be helpful when recovering from injuries but are probably not the best means of building strength.Have you ever visualized a successful lift in.

If you can, make them so bright that they glow. Learning to ‘paint with more color’ will dramatically increase the potency of your visualizations. The second technique you can use is ‘spinning the dial’. ‘Spinning the dial’ can be used as a stand along technique.

Positive Visualization. If you find that sitting quietly isn’t helping your meditation practice or your game, try positive visualization as part of your meditation technique. Positive visualization involves picturing some of the circumstances that may occur during a game or match and then visualizing your response. athletes, have been known to use imagery and visualization techniques as an advantage during training and competition. Some other examples of techniques subsumed by cognitive training include: cognitive restructuring, mental rehearsal, rational-emotive therapy, cognitive appraisal, meditation, positive self-talk, and self-efficacy statements.

Visualization Techniques & Exercises for Sports Performance Training Mental Toughness Trainer and in this video I will teach you how to do visualization techniques & exercises for sports. If you enjoyed this article and would like to read even more advanced visualization tips please let me know in the comments below. References. 1. Garfield, Charles A., Peak Performance: Mental Training Techniques of the World’s Greatest Athletes (California: Warner Books, 1984), 16. 2. Isaac, A. R. (1992).

Mental PracticeDoes it Work in the.

List of related literature:

Athletes routinely use visualization to help them reach their goals.

“Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice” by Lauren Walker, Donna Eden
from Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice
by Lauren Walker, Donna Eden
Sounds True, 2014

All great athletes and peak performers use visualization.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

I believe that visualization can be equally effective outside of the sports realm.

“The 4 Day Diet” by Ian K. Smith, M.D.
from The 4 Day Diet
by Ian K. Smith, M.D.
St. Martin’s Publishing Group, 2010

Visualization exercises like this one are powerful tools when used regularly.

“The Resilience Factor: 7 Keys to Finding Your Inner Strength and Overcoming Life's Hurdles” by Karen Reivich, Andrew Shatte, Ph.D.
from The Resilience Factor: 7 Keys to Finding Your Inner Strength and Overcoming Life’s Hurdles
by Karen Reivich, Andrew Shatte, Ph.D.
Potter/Ten Speed/Harmony/Rodale, 2003

Samuels makes an important distinction between what he calls receptive and programmed visualization, and provides exercises for training in both forms.

“Imagery in Healing: Shamanism and Modern Medicine” by Jeanne Achterberg
from Imagery in Healing: Shamanism and Modern Medicine
by Jeanne Achterberg
Shambhala, 2002

Many athletes use this visualization before attempting to achieve in sports.

“Business Aspects of Optometry E-Book: Association of Practice Management Educators” by APME, John G. Classe, Lawrence S. Thal, Roger D. Kamen, Ronald S. Rounds
from Business Aspects of Optometry E-Book: Association of Practice Management Educators
by APME, John G. Classe, et. al.
Elsevier Health Sciences, 2004

Visualization is another way of paying attention and is a significant resource for training your mind.

“8 Keys to Recovery from an Eating Disorder Workbook (8 Keys to Mental Health)” by Carolyn Costin, Gwen Schubert Grabb
from 8 Keys to Recovery from an Eating Disorder Workbook (8 Keys to Mental Health)
by Carolyn Costin, Gwen Schubert Grabb
W. W. Norton, 2017

As with any type of visualization exercise, please feel free to augment, edit, and embellish the suggestions in this exercise, to make them vivid and the most empowering for you.

“Essentials of Managing Stress” by Brian Luke Seaward
from Essentials of Managing Stress
by Brian Luke Seaward
Jones & Bartlett Learning, 2019

Visualization exercises can also be used with an entire staff.

“The Art of Coaching: Effective Strategies for School Transformation” by Elena Aguilar
from The Art of Coaching: Effective Strategies for School Transformation
by Elena Aguilar
Wiley, 2013

This video includes visualizations that help students start and adhere to an exercise program, as well as visualizations that can enhance sports performance.

“Fitness and Wellness” by Wener Hoeger, Sharon Hoeger
from Fitness and Wellness
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2006

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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22 comments

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  • I do mental laps days leading up to a race, talking myself through what I’m doing, for example a lap at Sebring would be:

    “Approaching turn 1, wait for the end of the wall to turn in, wait, wait, now turn and downshift. Back to power, feel it out for turn 2, brake at the 2 cone and 2 downshifts. Use the brake release to help the car rotate to get a good setup for 3, drive it in hard before arcing it in for 4. Wait for the 3 1/2 cone for turn in at 5, wait for it, wait, wait, wait, brake downshift and arc it in for 5. Don’t be too early with your apex, use all of that curb. Back to power mid corner and through the first set of esses. Turn 7 coming up, wait for the 2 marker, push 2 1/2 if possible. Wait for it, brake at 2 and off the brake quickly before turn in. Back to power before apex, let it track out just a bit and flat out to 8. Straight shot into 8, quick brake at the 2 1/2, push for the 1 mark if possible, Apex early to have enough space to track out. Flat through the 2 left handers before the second esses, light brake at the 2 1/2, back to power at if not a bit before the apex. Track out a good bit, down shift once and light brake before turn in for 16 before the long back straight. Wait for the 2 for turn in, wait, wait, wait, wait, 2 marker, turn in and brake at the flag stand. Back to power just before the bridge, be lined up with the blue mark on it. Stay inside for a bit before tracking out for the front straight.

    Rinse and repeat

  • Hello Dear❤️

    I need to watch every week to keep inspired, motivated and remember what others have done.

    Love to see more inspirational videos like this Continue MAKING IT videos on VISUALIZATION YOU are GREAT Thanks!

    Visualization Techniques, I’m watching everyday videos to learn a deeper and deeper way.

    I never comment on videos or send email.

    This message is written from a heart ❤️❤️❤️. LOVE YOU, BRO, ❤️

  • I need help i been visualizeing for a long time and it’s not working and I turley believed it would work but it’s not please help and I done everything right form using my senses and emotion

  • Important notes:
    1. I do not think visual imagery (visualization) directly causes epigenetic effects. As far as I can tell from Joe Dispenza’s books, the epigenetic effects he has observed seem to be a byproduct of lowering people’s stress levels and achieving high energy states of consciousness through a combination of meditation and visual imagery. If it is the case that visual imagery can lead to epigenetic effects, I’m not sure how relevant this would be for improving sports performance.

    2. I don’t think the strength gains from the research I mentioned in the video are very relevant for elite athletes. I believe the strength gains are a by-product of neural adaptations that make movement patterns more efficient. Since high level athletes already have very efficient movement patterns, I doubt this would have a strong effect/improvement on their performance.

    That being said, there is solid research suggesting that visual imagery can increase self-efficacy (confidence) and motivation (which can help improve performance).

    I will make an updated video in the future where I’ll go into detail on what the research suggests is relevant to improving performance. I will also make a video dissecting and diving deeper into some of the ideas in this video to highlight some of the mistakes I made.

    Keep in mind that I’m constantly learning. Sometimes (as in the case in this video) I realize that my knowledge on the topic was insufficient and that I need to do more and better research to give more accurate information.

  • I love the way you explain it. Thank you so much for this information. Its helping me a lot. I hope there are more videos to come from your channel. Thank you

  • Great video! I started trying visualization about a year ago, but I struggled to make it work. I was easily distracted. But a teacher made me aware of my diet, he told me that eating fish as part of a meal daily makes sure you get enough omega 3. I figured out that I ate way to little fish at this point, which the brain obviously needs to function normally. When I changed my diet and my routine I noticed a big improvement in both concentration and mental practicing in general.

  • I visualized my free throws I made twenty four 24 free throws in my mind well practicing my form and then when I went and practiced all my shooting and scoring moves when I got to free throws I drained all of them!!!

  • For a much better cognitive capacity, memory, and focus, this brain training game “nonu amazing only” (Google it) is proposed. I really love this application! I`m finding my strengths and also those parts that challenge. I really like this game because it it not only fun but also a good way to workout my human brain.

  • Hi there! I plan to reference your video with full credit on an article of mine in reference to visualization for health/wellness. Please let me know if you’d like it to be removed, however, and I’ll be more than happy to do so! The article can be found here: https://healthylivinglivingwell.wordpress.com/2019/03/02/visualization-actualization/

  • Thank you SO MUCH for all your hard work in putting this information together. I wanted you to know that you are helping so many people, not just athletes. I’m a 270 lb woman who is starting her weight loss journey with simple yoga and plain old walking in in my local area. I came to your channel, not for exercising ideas (which you can get anywhere) but for information about the mind-body link when it comes to moving my body. I have great dreams for my future health and wellness, and this video shows me that reaching them is possible, and that much of that starts in the mind. Once again, THANK YOU!!! You’re a star.:)

  • This is a great mental skill to practice and I definitely use this a lot in my coaching both as a mental coach and soccer coach. It’s very useful indeed.

  • I’m so grateful for all your hard work. This is mix of everything, science, sport, medicine. As a medstudent and athlete all videos are ideal for me. Big thanks, hope you’ll have great day. Made my day. Please never stop making those Videos

  • This is so helpful! When I saw your first video I understood that this is one of the most underrated youtube channels ever. And I am so happy I subscribed. I can’t really understand how this channel doesn’t have atleast 50k subscribers

  • Mike, you’re a a living proof that “keto” sucks.. you’re not ripped after all those years and at the same time you’re regressing physically (judging upon comparison with one of your older videos).. why don’t you give it up and try something else?

  • Hello Andres! I have lost the ability to visualize… How would I go about improving my performance and skills? To clarify, I cannot dream or see mental visual images at all No sounds, sights or emotion. Just darkness. I used to visualize for fun when learning board games. It helped me create traps and strategies and most importantly… recognize patterns. Do you have any suggestions on the matter? They call it “Aphantasia” Keep up the good content.

  • Hi. Nice video and a lot of good informations. My question is, could you recommend some books about mental imagery in sports? I’m very interested about this technique. Thanks!

  • still a nicely put video. I would also recommend WOOP. Wish, Outcome, Obstacle, Plan Mariella Oetingen or also known as Mental Contrasting. The big difference is you account significantly for the obstacles within the visual rehearsing. So despite having lots of nice images on how to and what it will be like you have mental strategies to instruct behaviour if/when the obstacle arises. This is the gold standard in behavioural change. check it out.

  • That’s a really good work. I’m big fan of visualisation too and it’s working so much! I’mm both an artist and athlete and i use visualization for both of my practices, all i can say is people should be aware of our true potential. Can you please reply in my comment or message me the research articles/books that you used as sources for this video? (i’m writing an e-book about body-mind training and any extra material is really helpful. Thank you

  • Excellent Video clip! Sorry for chiming in, I would love your thoughts. Have you heard the talk about Marnaavid Unexplainable Intervention (search on google)? It is an awesome one of a kind product for learning how to hack your flow state without the hard work. Ive heard some extraordinary things about it and my buddy finally got cool success with it.

  • I highly recommend you watch the full video to understand the science of why you should follow the 3 tips. It will give you a better understanding and appreciation of the importance of visualization for enhancing athletic performance (and why it is the most commonly used strategy by elite level athletes and sports psychologists). Thanks for watching and happy training!

  • Hi there. nice video presentation. This is my first time doing mental visualization, i never try to control images in my mind, normally whn I close my eye I will just let my mind flying. It was so hard to grab one image and let it stay. After 30mins i get to hold on to one situation or an image. And then i start to control the image just like playing with video editing software, i can control every small details. It is so vivid and exciting. But im a little worried because there is some blood coming out of my nose. I realize its blood after it dried and blocking breath. Is this normal? Thanks for your advice.

  • Thank you, Coach Brian! This is actually one of my favorite parts of working out! I love closing my eyes, breathing slow deep breaths and thinking of the contractions of my muscles and also keeping them tight while contracting! Of course with good music in my ears (lately it’s been a lot of Linkin Park)!!!