WHAT IS IMAGERY? By Nicole Detling-Miller
Imagery involves “creating or rec-
reating an experience in your mind”. It is closing your eyes and experiencing yourself completing a task, achieving a goal, having an ideal performance, etc. It is an awesome power that many ath- letes have never been taught to use, yet everyone can use imagery to enhance their performance, their job, or their life. Many elite skaters use imagery every time they perform. In fact, many athletes unknowingly use some type of imagery. However, if not done correctly, it could be hurting your performance in- stead of enhancing it. Professional Golfer, Jack Nicklaus described his use of imagery, “Before every shot, I go to the movies in my head. Here’s what I see. First, I see the ball where I want it to finish on a specific small area of fairway or green. Next, I see the ball going there – its path, tra- jectory, and behavior on landing. Finally, I see myself making the kind of swing that will turn the first two images into reality. These ‘home movies’ are a key to my concentration and to my positive approach to every shot.”
Imagery is not to be confused with visualization. Imagery involves all the senses: sight, hearing, smell, touch (in- cluding kinesthetic feel) and taste. When you skate, you don’t just “see” it, to really experience it, you should involve all the senses. Visualization is an important part of imagery, but not the entire package.
How Does Imagery Work? The mind does not know the differ- ence between what is real and what is imagined. We’ve all experienced this when waking from a nightmare and taking a few moments to realize it was just a dream. In those first waking mo- ments, that nightmare seemed real. In fact, your body most likely responded to that nightmare with an increased heart rate, sweating palms, tight chest, and feeling a sense of panic.
Many theories have been proposed as to how imagery affects the body to create the desired outcome. One of the most popular theories says that imag- ery works by programming the mus- cles. When we image, our brain sends signals to the muscles that would be used to actually perform the skill. Though we cannot feel those muscles contracting at that time, they are actu- ally being programmed to contract in the way they need to in order to per- form the skill correctly. Therefore, the more you use imagery, the stronger the programming; thus, the more likely you will perform the way you would like to.
Ok, So How Do I Do Imagery? It’s actually quite simple. Find a quiet, comfortable place; close your eyes and have someone read aloud the following passage:
“See yourself at the bottom of a
staircase. The staircase has 10 steps leading to a door at the top. Notice the color of the walls, the material of the stairs, whether there is a handrail. Now look up at the door and see what it is made of. What is the handle like? What colors do you notice? Now, slow- ly start walking up the stairs. Feel each step under your foot as you ascend the stairs. Your thighs feel strong with each step taking you further up the stairs. When you get to the top, reach for the doorknob and feel your fingers grasp and turn as you push open the door. Inside is an empty room. This is your room. You can decorate it how- ever you want, money is no object. Put everything in this room that makes you
feel good and happy. It can be objects, places, and people, whatever you want. There is no size limit to this room and no rules as to what you can have. This is your room. Take a moment and put everything in this room that makes you feel good… Now take a moment and look around the room. What colors do you see? What does the air taste like? What do you hear? What do you smell? Now, on one wall of the room place a large, flat-screen TV. In front of that TV, put something comfortable to sit on. Walk over, sit down, pick up the re- mote control, and turn on the TV. This is a video of you performing exactly the way you want to. See yourself achiev- ing your goals and becoming the skat- er you would like to be. Take a moment and allow yourself to experience the feelings that come with achieving your goals. Now pick up the remote control and turn off the TV. Know that you can come to this room as many times as you would like. Believe that you will become the skater on the screen – be- cause that is YOU!” There are many different ways to im- age. The above example is called the “Happiness Room” and can be used to enhance any area of your life.
What Can I Use Imagery For? As a skater, imagery can be used to enhance: physical skills, mental skills, confidence, to overcome an injury, for motivation, to manage your energy lev- els, a pre-performance routine, control your emotions, etc. There are unlimited uses of imagery!
The body achieves what the mind believes!
NICOLE DETLING MILLER, US Speedskating Sport Psychology Consultant
Nicole Detling Miller has been with US Speedskating since 2008 and is the Sport Psychology Consultant for both national team long and short track programs. In addition to her role with USS, she is a sport psychology consultant and professor in the Exercise and Sport Science Department at the University of Utah. Working individually with the athletes and coaches, she specializes in mental skills training for performance enhancement.
www.usspeedskating.org Fall 2011 RACING BLADE 19
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