YOU’VE probably heard about “visualisation”, but do you actually believe in its power? Maybe this experiment might change your mind.
There was a study involving basketball players. For three months, one group shot free throws for one hour daily. Another group spent an hour each day thinking about shooting free throws.
The third group shot baskets 30 minutes a day and spent 30 minutes visualising the ball going through the hoop from the foul line. Which group do you think had the most improvement? The third did. The imagery had as much impact on accuracy as shooting baskets.
That goes to say, if you don’t have a habit of visualising, you really should start NOW.
Whatever you create in your mind, you also create in reality. The mind and nervous system do not know the difference between a vividly imagined event and a real one (That is why we wake up in cold sweat from our nightmares). Food for thought - imagine a huge lemon inside your mouth. Bite it as hard as you can. Feel the lemon bursting in your mouth and the juices splashing onto every part of your tongue. Feel the juice trickling down your throat. Are you convinced yet?
Our mind is not good with words. It likes images, feelings, thoughts and sounds. The more real you can make your mental rehearsal, the better. The reason I call it a rehearsal is because all performers before they step onto the stage, would have gone through countless rehearsals and practices. That gives them the confidence to execute a perfect routine. The same goes for us. When we are competing, it is our time to perform.
GUIDED VISUALISATION
This is just a guide for your visualisation practice. It might not necessarily work for you because everyone is different. You may feel the need to use your body (movements) or sounds and that is completely fine. Find the way that suits you best.
Begin in a relaxed seated position with your back straight (don’t slouch). Gently close your eyes and breathe until you feel relaxed. Start by walking into your playing field with your chest out and head held high (body language is extremely important). Have the feeling of confidence and power.
Begin to absorb the environment. How does the competition venue look like? What jersey are you wearing? Who will be your opponents? Who else will be there supporting you? Remember to make it as real as possible.
Next, go through your warm-up routine. Feel yourself getting pumped up and ready to compete. There’s a burning fire inside you that is waiting to ignite. You are relaxed but strong. Not hurried nor anxious, you know what you have to do.
The whistle blows and it's game time. You see yourself having laser-sharp focus. You are a magnet for the ball. Anywhere you want it to be, it goes there. You trust your shots. You are on a roll, you’re hitting left, right, and center and absolutely no one can stop you.
Suddenly, you make a mistake. But as the mentally strong athlete you are, you understand that mistakes do happen and you don’t beat yourself up. You see yourself staying calm and letting go of that mistake. When the next ball comes, you are ready again.
You turn around and see your teammates supporting you. Everyone is bursting with positive energy and excited to win. Everyone feels connected. You hear the cheers coming from the audience and that fuels you up even more.
At this moment, you are in complete control of your body, mind, and overall performance.
Imagine different scenarios in the game and how you overcome them. The better the competition and the more you are challenged, the more enjoyable the experience.
End your visualisation with an affirmation, “Let this or something better happen.”
That is the mental rehearsal practice I use, and I even felt improvements in my play! Remember that you can find your own way to do it, but the key is to MAKE IT AS REAL AS POSSIBLE! - The Vibes, April 7, 2021
