Enhance Motor Performance Sandra E Short, James Afremow, Lynette Overby JOPERDUsing Mental Imagery toKaitlin Rodriguez

What is Imagery?mentally recreating or creating an experience by using images and a variety of sensesAffect ones ability to learn and perform skills Modifies important cognitions:Self efficacy, self confidence, effort, motivationRegulates anxiety

Imagery is all about seeing and feeling

Direct & Indirect ImageryDirect: Mental Practice: Imaging a skill as if you were actually performing itExternal: out-of-body perspectiveObserving yourself on film: You are watching your self on the sidelinesInternal: inner-body perspectiveObserving through your own eyes: You are doing the actionIndirect: Metaphorical: involves objects that have a specific relationship to a motor skill. EX: For throwing a javelin- you think of throwing darts

Lets Practice!Observe this picture: and use your senses to help remember what was in it http://www2.worldvillage.com/wv/school/images/scrnshot/waldo3.gif What was in that picture?Imagery helps athletes practice physical skills in the mind before performing it.

9 Ways to Use Mental ImageryLearningPerformingFocusingSelf-ConfidenceMotivationArousalTurning Negatives to PositivesRelaxationHealing

LearningSeeing and Feeling oneselfperforming a task correctlyincreases students andathletes success. This also helps the learner tofocus more on the mastery,which helps the learnerknow correct form and fix theirerrors PerformingWith Performing comesbutterflies. Imagery is used asa way to help control the excitement and stay on task.Athletes can also view themselves being successful whether it being ego or task oriented

http://www.youtube.com/watch?v=n8dtZfI2YqE Example of Imagery for Performance:

FocusingHelps shut out distractions (internal or external)Helps athlete have undivided attention towards their task

Self ConfidenceSelf ConfidenceA common area of needed improvementImage previous successful performanceswhat you see is what you get theoryHelps you play like you practiceExample of what you see is what you getImage yourself feeling confident and see yourself appearing confident in front of competitors and spectators and you will!

MotivationImagery can help increase both intrinsic and extrinsic motivationCan help one move from extrinsic to intrinsic or vice versaTo enhance intrinsic: image yourself improving on a skill and then image the pride you will have when accomplishing a goal and doing your personal bestTo enhance extrinsic: image yourself receiving a trophy or medal- rewards for a successful performance

ArousalUsed to excite or calm down athletesImage a thermometer: see the line rise if intensity is too low and watch it drop when intensity needs to be retainedImage and feel your HR increase or decrease when intensity needs to be heightened or lowered

Changing Negatives to PositivesUse Imagery to transform bad performances and experiences into better onesChange the channel change from and I cant attitude to an I willAfter an unsuccessful performance, immediately in your mind rehearse a successful performance, then try again

Relaxation ImageryHelps free you from unnecessary worries and the physiological effects of stressImage peaceful scenery: sitting on a grassy knoll and feeling the warm sunrays beating on your face or hear crickets chirping and birds singingImage a block of ice melting into warm water

HealingWhen injured or ill physical practice may not be permitted, mental imagery can help one stay active in sport, which can help the recovery processImage yourself performing the tasks that your teammates are performing physicallyImage microscopic construction on the work site (injury) or having soldiers go to war to take down the virus

Afremow, J, Overby, L, & Short, E Using mental imagery to enhance children's motor performance. Journal of Physical Education, Recreation, & Dance, 72, Retrieved February 2001, from proquest.umi.com/pqdweb?index=5&sid=9&srchmode=2&vins....

SummaryMotor performance can be enhanced with the use of imagery, using each of these nine ways can help accomplish many things. Imagery can be a powerful learning strategy in sports