Elite sport psychology/imagery/competition

Elite competition is inherently unpredictable. Many athletes are often placed in unfamiliar circumstances. This could be a new sporting venue,  adverse weather conditions, or higher than expected quality of the opposition.

As mentioned previously, anxiety can have a debilitating effect on performance, and the unknown or unfamiliar can be a significant trigger. It is not uncommon for athletes to metaphorically “freeze” on debut or on the big occasion when a lot is at stake. This can occur because they are unsure what to expect, producing a state of fear, flooding the body with adrenaline in response to the perceived threat, and potentially causing dramatic under-performance.

Optional activity: Taking penalties

Take a look at this example from the world of soccer:

• England Exits Euro 2012 After Familiar Penalty Shoot-out Failure

England have a terrible record in penalty shoot-outs (a way of deciding the outcome of a game when sides are tied at full time). Between 1990 and 2012, they have taken part in seven shoot-outs and have only won once. Contrast that with Germany who have won five out of six shoot-outs.

• Penalty shoot-out records by country

England’s current team manager Roy Hodgson commented after the 2012 exit that “You can’t reproduce the tension, you can’t reproduce the occasion, you can’t reproduce the nervousness”.

But is this really the case? Is there really no way to simulate a penalty shoot-out

• How would you prepare a team for a penalty shoot-out? Share with others on the discussion board.

Preparation for competition

Imagery can greatly reduce the sense of the unknown from an upcoming contest and perhaps diminish the sense of threat. Athletes can recreate the competition environment through imagery, and a script can be used to guide them through their competition preparation. Read how double Olympic track cycling champion Anna Meares used imagery to prepare successfully for her Olympic debut in Track Cycling in Australia.

Remember that it is only through practice that imagery can become an effective form of training.

Click on the box below to view an example script.

An example imagery script for all-around gymnastics

(Use a relaxation sequence first)

Imagine yourself entering the gym… marching proudly with confidence in line with your team… you are aware of the usual slight nervousness and you know how to turn it into energy… you are ready and in control… experience the sounds and colors of the room…the layout of the equipment…the smell of the chalk…the lights are bright, and you feel warm and relaxed… you have gone through your warm-ups… perfectly… just the way you always do them… easy… smooth… light… you did your whole warm-up routine and allowed yourself to feel confident and graceful… relaxed yet ready… now you notice the judges and smile… they are your friends.

It is time to begin… it is quiet in the room… you stand at the end of the runway… centering… relaxing… getting ready for your vault… you take a deep breath… look at the horse one more time and explode into a sprint down the runway… you are powerful… you are fast… you are in control as you jump, hands outstretched, reaching… placing perfectly… legs moving smoothly through the air… you turn… beautifully… and land solidly on the mat… feel the joy and energy as you listen to the reaction of the crowd and see the faces of the judges … it was perfect… flawless… you feel beautify… you feel great.

You move to the bars… there is no fear… your body is relaxed… it knows each swing… each dip… just exactly where to put your hands and how to control your power… you stand quiet… another deep breath… and you mount through the air to the bars… you feel that sense of freedom your body knows so well when working the bars… watch each movement… each swing… each change as you move smoothly and powerfully through your routine… this is fun… you are good… it is like flying and you are in complete control… see it all perfectly… the way you want it to be… you feel strong and light as you turn… gracefully into the air and stick your dismount… you smile… you are pleased.

Watch as you reconnect with your team and move to the next two events… your scores have been good and you know you are doing well… you rest… preparing yourself for the beam and the floor… rest.

You stand in front of the beam… calm and centered… you take a deep breath as you focus your energy inward and prepare to mount… up you go with complete control and grace… feel your control as you complete each trick… smoothly… easily… you are the master of your body… and it moves for you, through your dance… gracefully… just the way you want it to… see your whole beam routine perfectly… to the dismount… you arch your back… arms in the air… you did it and the judges are pleased.

You walk confidently to the large mat… it is your last event… it is your best routine and you feel strong and light as you stand, ready, waiting for the judges signal… you smile, making eye contact with the judge and the crowd beyond… it is important to play to the crowd, and you become playful and full of spirit as you start with your tumbling pass… over the mat you move… like a feather… a snowflake… you dance, listening to the music…concentrating on the rhythm…full of energy…you are having fun, and you can feel the excitement of the crowd… they are your friends, and you take strength from them as you dance… it is your final pass and the familiar ending of the music… your body stops… quiets… rests… you were perfection… you stand… smiling… letting it all come in… the pride… the joy… the feelings of success… you were beautiful.

You form the line with your team members and march triumphantly out of the room… everyone did well… your scores were your best ever… the team won, and you are very happy and tired from a job well-done… thank your body and your mind for the willingness to be in support of you and for their strength and control… you are happy.

In the example above note that the imagery:

• Is detailed, taking the athlete from entering the gym to the end of competition.
• It is positive but realistic.
• It is detailed and vivid.

Perhaps one thing that is missing from the script is information about when things going wrong. It may be worth adding something about how to react when things do not go exactly to plan. This is known as a “what if” scenario.

Optional Activity

Write a short imagery scenario in which something goes wrong for an athlete. Focus in particular on how the athlete should react. Share with others on the message board

Imagery during competition

Mental rehearsal is a form of imagery that can be used just before execution of a performance. It draws upon mental imagery skills that may have been used for skill development or for competition preparation in the here and now of competition. Watch these examples:

• Olympic gold medallist and world record pole-vaulter Yelena Isinbayeva mentally rehearses her vault in detail before execution.
• Watch video.
• Golfer Tiger Woods talks about visualization and being in the zone.
• Watch video.

Imagery after competition

Imagery can also be useful for reviewing a competition. It can be used both to capture the elements of success and to analyse where things could be improved next time. It can also be useful when technical faults have occurred during execution and other forms of analysis, such as video replay or coach feedback, are unavailable.