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‘To what extent does imagery improve sport performance and how does it work’ Author – Romeo Ugbene

Introduction

Mental Imagery also known as visualization is defined as ‘ imagining of the execution of an action without actually performing the action (Cumming & Ramsey 2009 p.5). Imagery is a popular psychological technique which has vastly been used in order to improve an athletes sport performance, although there have been many conflicting research proposals in which suggest that imagery does not directly have an effect on a athletes performance. ‘Can a figment of ones imagination actually help performance’? (Erica Carlos)

Mental imagery is used for a number of reasons; Firstly, an athlete would use mental imagery to familiarize themselves with a new competition setting for example a race course, a football stadium (away ground) a complex routine etc. Secondly a sports performer would use mental imagery for motivation, they would do this by recalling images of their actual goal, or recalling images of a previous success in a past competition. Mental imagery can also be used in order to perfect the actual skill; by imagining the sequence constantly the athlete should be able to refine errors and perfect skills.
There are two types of mental imagery, internal visual imagery and external visual imagery Internal imagery also known as kinesthetic imagery involves imagining an activity as if you were actually performing it, this would include seeing everything as if you were in your own head. External imagery involves seeing yourself perform an activity as if you were watching yourself perform on television. In order to gain a clear understanding of the difference between the two types I will use the image of taking a penalty kick in football. If you were to view it internally, you would see the ball in front, you would also the goalkeeper at the goal, and you may see your arms swinging vigorously and your kicking foot in position to strike. If you were to view this externally, you would be removed from your body and would see yourself performing the entire activity from an outside, third person perspective.

In order to sustain if mental imagery had an effect on performance intense research studies were carried out. Questions were then asked into whether imagery had more of an effect on an open skill being performed than a closed skill. In a study carried out by Spittle and Morris (1999) it was documented that the use of imagery was more efficient within a closed skill than an open skill. The study examined two sporting groups, a table tennis team (open skill group) and a darts team (closed skill group), both groups were put through an intensive imagery training program, and were than made to perform there sporting activities. The darts team performed incredibly whereas the table tennis team performed to an average level, the table tennis control group responded to the fact there performance didn’t better was due to the fact that when using the imagery technique ‘it was very difficult to focus on every single point of the skill due to there being so many’ from this study Spittle and Morris were able to come to a conclusion, imagery was more effect when used in collision with an closed skill than an open skill. The studies also suggested that it didn’t matter if the actual sport was an open skill sport, specific moments within the sport could benefit from imagery, for example, a footballer player wouldn’t benefit from using imagery during a normal game, there would be to many factors in to which the footballer would have to imagine but lets say the footballer got fouled in the penalty box and was made to take a penalty imagery would be a perfect technique to use purely because the skill of taking a penalty kick has a clear beginning and end. Porter (1999 page 17) said that visual imagery works due to the fact that when you imagine yourself perform to perfection and doing precisely what you want, you are in turn physiologically creating neural patterns in your brain, just as if you had physical performed the action.

Several problems occur when trying to determine the potential benefits of using imagery for athletes. A server problem is that due to the very limited evidence on mental imagery’s benefit it was all anecdotal. Researchers who performed these studies relied solely on the verbal response from the athletes. Which would reduce the reliability of the research results, verbal account from athletes would be deemed as insufficient in order to come a solid conclusion.

From analyzing and interpreting other studies I have come to the conclusion that mental imagery does have a positive effect on ones performance levels. I have also come to the conclusion that mental imagery is more effective when being used in conjunction of a closed skill. Although, I personally feel that more detailed research studies need to be carried out in the future, in order to sustain if imagery is the psychological technique that improves ones performance or primarily down to improved motor programs.

Reference:

Budney, Alan J., Shane M. Murphy, and Robert L. Woolfolk. "Imagery and Motor Performance: What Do We Really Know?" Imagery in Sports and Physical Performance. Ed. Anees A. Sheikh and Errol R. Korn. Amityville: Baywood, 1994. 103. http://coachsci.sdsu.edu/csa/vol26/rushall4.htm
Sport and Exercise Sciences Level 3 – Mark Adams, Ray Barker, Wendy Davies, Adam Gledhill, Julie Hancock, Chris Lydon serendip.brynmawr.edu www.brianmac.co.uk/mental.htm
Feltz, D. L., & Landers, D. M. (1983). The Effects of Mental Practice on Motor Skill
Learning and Performance: A Meta-analysis. Journal of Sport Psychology 5, 25-
The Power of Prime The cluttered mind uncluttered by Jim Taylor, Ph.D.
Cumming & Ramsey 2009 p.5