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Imagine

Imagery (or visualization as it is often referred to) is a powerful tool to develop as an athlete. We all use imagery, to a certain extent because we all have the capability to dream, which - in essence - is imagery. But imagery, the type used by athletes, is a skill that is developed through purposeful practice.

Imagery can be used to rehearse or practice a technical skill, can be used for motivation, for rehabilitating an injury, for pain relief, for relaxation, for getting in the 'Zone', or for rehearsing a strategy or tactic.

Whatever the reason for using imagery, there are a few key ingredients that make it effective:

Involve all of your senses.
The brain and body learn through the senses, and if you want to reap the benefits of imagery, imagine yourself in the moment: feel it, smell it, hear it, taste it, and see it.
Create the image in your mind as if you were actually physically doing what you imagine yourself doing. Believe it, feel it, with every cell in your body.
Practice it, over and over again.

Remember to treat your brain like you would a muscle in your body: take it one step at a time, start slowly, then build on it gradually. It's ok if your image is not perfect right away, or if you get tired and can't focus or hold the image for very long ... it's a skill. Practice it and it will become easier, and soon it will become automatic and effortless.

Here are a few additional tips to make imagery truly powerful: Write down what you want to imagine, what you actually imagine, and what you feel after you imagine. What went well? What didn't? Like a training journal for your weight training program, your imagery practice should be written down as well. How else can you track your progress? Do it daily, even if it's only for 5 seconds, but do it daily.

Whether you are imagining yourself successfully performing a skill that you are just learning in 'real life', or imagining yourself performing a play or strategy that you want to use in your game tomorrow, believe in what you 'see' in your mind's eye. Imagine yourself on the podium, because if you imagine it, if you allow yourself to feel it and believe it, it is more likely that you will be motivated to dedicate the countless hours that are required to get you on that podium.

Most of all, have fun with it. We can use our minds to dream, so DREAM BIG!