Imagery Flashcards
What Is Imagery?
Imagery in sport is the process of creating or re-creating an experience in the
mind with the goal of enhancing performance (Morris, Spittle, & Watt, 2005).
Imagery involves all the senses: Visual, kinesthetic, auditory, tactile, and
olfactory.
Imagery is a form of?
Simulation that involves recalling
from memory pieces of information stored from experience and shaping those pieces into meaningful images.
Cummings & Williams (2012) identified five characteristics of imagery:
◦ Modality ◦ Perspective ◦ Angle ◦ Agency ◦ Deliberation
Psychological intervention studies show that imagery:
Combined with other psychological strategies enhances performance and other
psychological variables such as confidence and coping.
Where do athletes use imagery?
Athletes employ imagery more in competition than in training.
When do athletes use imagery?
Athletes use imagery before, during, and after practice; outside of practice; before, during, or after competition; and for injury
rehabilitation
Why do athletes use imagery?
For motivational and cognitive functions
Functions of imagery: motivational
Motivational general mastery
Motivational general arousal
Functions of imagery: cognitive
◦ Cognitive specific
◦ Cognitive general
What do athletes image?
Aspects: Surroundings, the positive or negative character of images, the senses involved, the perspective (internal vs. external)
Internal perspective
Is visualising the execution of a skill from your own vantage point (as if you had a camera on your head).
External perspective
is visualising yourself from the perspective of an outside observer (as if you were watching yourself in a movie)
Uses of Imagery
Whether a person uses an internal or external image appears to be less important than choosing a comfortable style that produces clear, controllable images
Nature of the task
Imagery affects performance the most on cognitive tasks.
Skill level of the performer
Imagery helps performance for both novice
and experienced performers; effects are somewhat stronger for experienced performers.
Imaging ability
Imagery is more effective when individuals are higher in their ability to imagine (have better vividness and control).
Combination with practice
Imagery should be used in addition to (not
instead of) physical practice
Personality
Certain personality characteristics may be linked with effective imagery (e.g., narcissism).
How Imagery Works: Five Theories
- Psychoneuromuscular theory
- Symbolic learning theory
- Triple code model
- Bioinformational theory
- Psychological skills explanations
Psychoneuromuscular theory (Carpenter, 1894)
◦Imagery programs muscles for action. ◦ Imagery facilitates the learning of motor skills because imagined events innervate the muscles as physical practice of the movement does; they strengthen neural pathways.
Symbolic learning theory
◦ Imagery helps us understand movement patterns.
◦ Imagery functions as a coding system (as mental blueprints) to help people understand and acquire movement patterns.
Bioinformational theory
◦ Images are made of stimulus and response propositions.
◦ It is critical to imagine not only stimulus propositions (statements that describe the scenario to be imagined) but also response propositions (imaginer’s response to the scenario).
Triple code model (Ahsen, 1984)
◦ Imagery comprises the image, somatic response, and meaning of the image.
◦ Primary importance is placed on the psychophysiology of imagery and understanding the imagery parts: the Image, the Somatic response, and the Meaning of the image (ISM).
Psychological skills hypothesis
◦ Imagery develops mental skills.
◦ Imagery develops and refines mental skills (e.g., concentration and
confidence) and reduces anxiety.
Psychological Explanations for Imagery Effects
Attention–arousal set theory: Imagery functions as a predatory set that assists in reaching optimal arousal.
Psychological skills hypothesis: Imagery enhances feelings of confidence, reduces anxiety levels, and increases concentration.
Uses of Imagery
- Improve concentration.
- Enhance motivation.
- Build confidence.
- Control emotional responses.
- Acquire, practice, and correct sport skills.
- Acquire and practice strategy.
- Prepare for competition.
- Cope with pain and injury.
- Solve problems
Keys to Effective Imagery- Vividness
Use all the senses to make images as vivid and detailed as possible.
Exercises
◦ Imagine being at home.
◦ Imagine a positive performance of skills.
◦ Imagine a best performance.
Keys to Effective Imagery- Controllability
Learn to manipulate your images so they do what you
want them to do.
Exercises ◦ Imagine controlling a performance. ◦ Imagine controlling your emotions. ◦ Imagine controlling a performance against a tough opponent.
Exercise technique
Imagery to help develop perfect exercise
technique
Aerobics routines
Imagery to help develop routines
Exercise context
Imagery to create a particular scene or environment
Appearance images
Imagine your body as you would like it to be
Competitive outcomes
Images doing well
Fitness and health outcomes
Images related to improvements in fitness and health
Emotions and feelings associated with imagery
Images that increase arousal and excitement or reductions in stress
Exercise self-efficacy
Images that provide confidence to sustain
workouts
Developing an Imagery Training Program
Tailor imagery programs to an athlete’s individual needs,
abilities, and interests.
The first step in developing an imagery program is
evaluating the athlete’s imagery skills.
Imagery must be individualised and practiced. Hence, it
should be built into an athlete’s daily routine.
Imagery guidelines
◦ Practice in many settings. ◦ Aim for relaxed concentration. ◦ Set realistic expectations, sufficient motivation. ◦ Use vivid and controllable images. ◦ Apply imagery to specific situations. ◦ Maintain positive focus. ◦ Consider use of videotapes, DVDs, and audiotapes. ◦ Include execution and outcomes. ◦ Use good timing of imagery.
PETTLEP Model of Imagery
Physical nature of the movement Specifics of the environment Task type Timing of the movement Learning the content of the movement Emotion (meaning to the individual) Perspective (internal vs. external)
Developing Imagery Scripts
Five Ws to consider when planning an imagery script ◦ Who: Age, sport, competitive level ◦ Where: Training and competition environment ◦ When: Before, during, or after competition or training ◦ Why: The goal of the imagery ◦ What: The content of the image
Tips for using Imagery
- Use all senses
- Be as vivid as possible and have as much control as possible
- Real time
- Have an internal and external perspective
- Be relaxed
- If they are struggling with imagery….use pictures or videos
- Start with short sessions
- Start with easy images
When to Use Imagery
• Before and after practice • Before and after competition • During the off-season • During breaks in action (in practice and competition) • During personal time • When recovering from injury
What are the different types of Imagery?
Internal
External
Mastery
Coping
Define Mastery imagery
You imagine yourself exactly as you would want to (idea situation)
