Star athletes of all varieties have a secret weapon. Modern coaches in competitive sports now routinely offer training in what has come to be looked upon as the “decisive factor” separating the elite athlete from other sports-oriented players: mental rehearsal and imagery. This imagery or detailed visualization is like developing a set of mental skills that heighten performance.

In the 1990s, psychologist Allan Palvio, professor emeritus at the University of Western Ontario, developed a model of mental imagery or “visual” exercises to help athletes learn or improve certain sets of skills. These exercises have since been declared highly effective by the National Academy of Sciences and adapted in a number of sports.

According to Lynne Mc Taggart’s latest book, “The Intention Experiment,’’ the most successful mental imagery has the athlete imagining the sport from their own perspective, as though they were actually competing. This works somewhat like a mental trial run where the athletes concentrate on visualizing themselves going through the motions as if they were actually engaged in the sport.

Of vital importance during the imagery is that athletes engage all their senses. For example, if you are a tennis player, your mental rehearsals should range from the arm strokes as your racket hits the ball, to the perspiration on your forehead and the sensation of your muscles tensed in readiness as you wait for the ball flying your way. Literally feel yourself playing the game.

The most important aspect of the imagery is the kinesthetic aspect, or the actual “feel” of it. This fact was demonstrated during scientific experiments in which champion rowers succeeded best when they mentally rehearsed all aspects of the race prior to the actual event, such as their hands tightly grasping the handle of the oars or the muscle strain on their arms.

But how can simple visualization actually affect your sports performance?

Modern research in the neuromuscular field uses electromyography (EMG) to record electrical impulses sent from the brain to the muscular system. EMG results show that the brain does not actually differentiate between a thought and an action.
What occurs physiologically is that mental imagery trains the brain to facilitate the moves more easily during actual performance because your brain does not tell the difference between physical action and visualized action with feeling. So there’s hope for all of us interested in improving our game or workout by following some basic guidelines.

Adapting competitive sports techniques to your game or workout:
1) Find a time and place when and where you will not be disturbed.
2) Sit or lie comfortably with your spine straight and close your eyes.
3) Breathe deeply to the count of six, hold for six, exhale for six. Do this three times.
4) Let a feeling of relaxation spread through your body as you begin to visualize yourself practicing your sport or workout.
5) Block out any images or thoughts of doubt. Imagine only success.
6) Imagine all aspects of the sport by including stimulus to all your senses.
7) Rehearse the feeling of victory or satisfaction at the end the match. This is important.
8) Do this for 10 minutes or longer as often as possible, and watch yourself improve.

Maia Rizzi received her bachelor’s degree in the United States and did her masters-level studies in psychology in Asia. In her practice, she applies both Eastern and Western techniques she has learned throughout her travels. She can be reached at 291-8041.