Visualization & Running III
Adapted from Dean Hebert
In my first post on this subject, I outlined many of the ways athletes use imagery as well some supporting data for its use. The second post included some criteria for creating your own script and a sample. Here is the third post on visualization. This one shares a second person directive voice or approach. It appeals to many people.
[If you would like to have a script developed for a unique circumstance or race situation, drop me a line. In the future, I hope to develop podcasts with various imagery scenarios.]
Take a deep breath, inhale all the air you can… exhale slowly. All the tension in your body-is leaving you. You are feeling relaxed. You are relaxing. Let go of your worries and concerns, your mind is clearing. Your mind is free of clutter. Let go of the day. Let go of worries and concerns. Let go of the events of the day. You are thinking clearly. Your body is relaxed, ready to perform. You are focusing on your body. Take a deep breath… exhale slowly. You are poised for action. You are focusing on your body sensations. You are comfortable. You are prepared, fit, healthy,-well trained, strong, confident. You are confident you can meet the challenge of this run. Take another deep breath, inhale all the air you can… exhale slowly.
Imagine yourself running… your posture is erect, arms swinging back and forth crossing in front just about to midline. Your shoulders are relaxed and your head is looking straight ahead. Your eyes are focus 10 yards in front. You see the ground in front of you moving past steadily. Your arms and legs are in perfect synchronization, moving effortlessly. Your legs move back and forth like a pendulums. Your feet glide over the ground, touching the surface only briefly, lightly, as if springs are in your legs. The heel of your foot strikes the ground first just for a second your foot roles forward, up to the toes as you push off from the forefoot, as your other leg lifts high and thrusts powerfully forward, powerfully striding forward, effortlessly, moving like a gazelle over the ground. You feel light. You have boundless energy and enthusiasm. You move effortlessly over the ground, you feel light, your feet glide over the surface, lightly touching, only for a second, moving forward gracefully, mechanically, powerfully, controlled, with spring in your stride …moving over the ground like a gazelle. Light. Your legs move in perfect synchrony… automatic… and effortless.
You feel your body moving smoothly. Your body temperature is comfortably warm. There is a light flow of perspiration over your body. Perspiration drips from your forehead down your face perspiration drips down your neck, down your chest, down your back you feel a cool breeze, it cools your body; your singlet is wet, you feel the breeze blowing through your singlet, there is a cool sensation on your skin. Your shorts are damp from perspiration the perspiration continues to drip down your legs, the light breeze blows across your skin, cooling your body. You are comfortably warm. You feel the moisture of your perspiration and cooling sensation of the wind.
Time is drifting by without notice, time is of no concern. You are feeling free of barriers. You feel confident. You feel free. You are strong. You are ready to do your workout.
Take a deep breath. Open your eyes. You will rise; move deliberately and confidently into your workout.
You are prepared mentally and physically to succeed. You are relaxed. There is no pressure. You are focused on your workout. Nothing stands in your way. Take three more slow deep breaths and go forth.
Thursday, December 11, 2008
Visualization/Imagery II
Visualization & Running II
Adapted from Dean Hebert
Imagery scripts should be unique to an individual. There are many examples you can use and start with. But, you must make it “yours” in order for it to be as effective as possible. Here are some tips to make them most effective for you.
Generally, use “I” in your script to make it more personal.
If you prefer to be “led” through the process; then script it with direct instructions (”Close your eyes”, “Imagine your legs like pistons”).
Active or passive voice work (”Relax your arms”, “I’m focused on the ground in front of me”, “I’m relaxing my arms”).
Use words & phrases that you normally use. The vocabulary has to seem natural to you.
Use key affirmations - those positive reinforcing statements - that resonate with you (”I feel strong”, “Nobody, but nobody beats me in the last mile”).
Emphasize elements that have power with you. If it stirs emotion, creates a vivid image, gives you goosebumps - then you are on the right track!
In your mind use a voice - tone & emphasis - that makes it real for you.
If you don’t like hearing your own voice, have someone else record it for you.
You can record a script, actively read through a script or in your mind recite the script. It doesn’t have to be exact word-for-word but the power comes in the images, feelings, senses that are stimulated.
With those things in mind start with relaxing and clearing your mind. Allow noises to drift into the background. Hear them and just let them go. Begin to focus your attention on the here and now. Nothing else is important at this moment.
Here is one sample script focused on preparation for a run and getting mentally into a workout: I am taking a deep breath, inhaling all the air I can… exhaling slowly. All the tension in my body-is leaving me. I’m feeling relaxed. I am relaxing. I am letting go of my worries and concerns, my mind is clearing. My mind is free of clutter. I am letting go of the day. I am letting go of worries and concerns. I’m letting go of the events of the day. I am thinking clearly. My body is relaxed, ready to perform. I am focusing on my body. I am taking a deep breath… exhaling slowly. I am poised for action. I am focusing on my body sensations. I am comfortable. I am prepared, fit, healthy,-well trained, strong, confident. I am confident I can meet the challenge of this run. I am taking a deep breath, inhaling all the air I can… exhaling slowly.
I can see myself running… my posture is erect, arms swinging back and forth crossing in front just about to midline. My shoulders are relax and my head is looking straight ahead. My eyes are focus 10 yards in front of me. I see the ground in front of me moving past steadily. My arms and legs are in perfect synchronization, moving effortlessly. My legs move back and forth like a pendulums. My feet glide over the ground, touching the surface only briefly, lightly, as if springs are in my legs. The heel of my foot strikes the ground first just for a second my foot roles forward, up to the toes as I push off from the forefoot, as my other leg lifts high and thrusts powerfully forward, powerfully striding forward, effortlessly, moving like a gazelle over the ground. I feel light. I have boundless energy and enthusiasm. I am moving effortlessly over the ground, I feel light, my feet are gliding over the surface, lightly touching, only for a second, moving forward gracefully, mechanically, powerfully, controlled, with spring in my stride …moving over the ground like a gazelle. Light. My legs move in perfect synchrony… automatic… and effortless.
I can feel my body moving smoothly. My body temperature is comfortably warm. There is a light flow of perspiration over my body. Perspiration drips from my forehead down my face perspiration drips down my neck, down my chest, down my back I feel a cool breeze, it cools my body; my singlet is wet, I feel the breeze blowing through my singlet, there is a cool sensation on my skin. My shorts are damp from perspiration the perspiration continues to drip down my legs, the light breeze blows across my skin, cooling my body. I am comfortably warm. I feel the moisture of my perspiration and cooling sensation of the wind.
Time is drifting by without notice, time is of no concern. I feel free of barriers. I feel confident. I feel free. I am strong. I am ready to do my workout.
I take a deep breath. Open my eyes. I rise; move deliberately and confidently into my workout.I am prepared mentally and physically to succeed. I am relaxed. There is no pressure. I am focused on my workout. Nothing stands in my way. I will take three more slow deep breaths and go forth.
I’ll post the same script next but in a directive approach instead of first person. Visualization/mental rehearsal is one critical element to successful racing.
Adapted from Dean Hebert
Imagery scripts should be unique to an individual. There are many examples you can use and start with. But, you must make it “yours” in order for it to be as effective as possible. Here are some tips to make them most effective for you.
Generally, use “I” in your script to make it more personal.
If you prefer to be “led” through the process; then script it with direct instructions (”Close your eyes”, “Imagine your legs like pistons”).
Active or passive voice work (”Relax your arms”, “I’m focused on the ground in front of me”, “I’m relaxing my arms”).
Use words & phrases that you normally use. The vocabulary has to seem natural to you.
Use key affirmations - those positive reinforcing statements - that resonate with you (”I feel strong”, “Nobody, but nobody beats me in the last mile”).
Emphasize elements that have power with you. If it stirs emotion, creates a vivid image, gives you goosebumps - then you are on the right track!
In your mind use a voice - tone & emphasis - that makes it real for you.
If you don’t like hearing your own voice, have someone else record it for you.
You can record a script, actively read through a script or in your mind recite the script. It doesn’t have to be exact word-for-word but the power comes in the images, feelings, senses that are stimulated.
With those things in mind start with relaxing and clearing your mind. Allow noises to drift into the background. Hear them and just let them go. Begin to focus your attention on the here and now. Nothing else is important at this moment.
Here is one sample script focused on preparation for a run and getting mentally into a workout: I am taking a deep breath, inhaling all the air I can… exhaling slowly. All the tension in my body-is leaving me. I’m feeling relaxed. I am relaxing. I am letting go of my worries and concerns, my mind is clearing. My mind is free of clutter. I am letting go of the day. I am letting go of worries and concerns. I’m letting go of the events of the day. I am thinking clearly. My body is relaxed, ready to perform. I am focusing on my body. I am taking a deep breath… exhaling slowly. I am poised for action. I am focusing on my body sensations. I am comfortable. I am prepared, fit, healthy,-well trained, strong, confident. I am confident I can meet the challenge of this run. I am taking a deep breath, inhaling all the air I can… exhaling slowly.
I can see myself running… my posture is erect, arms swinging back and forth crossing in front just about to midline. My shoulders are relax and my head is looking straight ahead. My eyes are focus 10 yards in front of me. I see the ground in front of me moving past steadily. My arms and legs are in perfect synchronization, moving effortlessly. My legs move back and forth like a pendulums. My feet glide over the ground, touching the surface only briefly, lightly, as if springs are in my legs. The heel of my foot strikes the ground first just for a second my foot roles forward, up to the toes as I push off from the forefoot, as my other leg lifts high and thrusts powerfully forward, powerfully striding forward, effortlessly, moving like a gazelle over the ground. I feel light. I have boundless energy and enthusiasm. I am moving effortlessly over the ground, I feel light, my feet are gliding over the surface, lightly touching, only for a second, moving forward gracefully, mechanically, powerfully, controlled, with spring in my stride …moving over the ground like a gazelle. Light. My legs move in perfect synchrony… automatic… and effortless.
I can feel my body moving smoothly. My body temperature is comfortably warm. There is a light flow of perspiration over my body. Perspiration drips from my forehead down my face perspiration drips down my neck, down my chest, down my back I feel a cool breeze, it cools my body; my singlet is wet, I feel the breeze blowing through my singlet, there is a cool sensation on my skin. My shorts are damp from perspiration the perspiration continues to drip down my legs, the light breeze blows across my skin, cooling my body. I am comfortably warm. I feel the moisture of my perspiration and cooling sensation of the wind.
Time is drifting by without notice, time is of no concern. I feel free of barriers. I feel confident. I feel free. I am strong. I am ready to do my workout.
I take a deep breath. Open my eyes. I rise; move deliberately and confidently into my workout.I am prepared mentally and physically to succeed. I am relaxed. There is no pressure. I am focused on my workout. Nothing stands in my way. I will take three more slow deep breaths and go forth.
I’ll post the same script next but in a directive approach instead of first person. Visualization/mental rehearsal is one critical element to successful racing.
Visualization/Imagery I
Visualization & Running I
Did you know that 99 % Olympic athletes practice visualization (also referred to as mental imagery) for an average of 12 minutes a day four days a week (Terry Orlick) ? You probably think this applies to the skill or technique events (shot put, high jump, etc.) in track. Not so! Distance runners also use visualization. It can promote relaxation, attentional focus as well as confident and resilient mindsets.
Visualization is a completely natural process. We do it all the time but don’t realize it. Think of it like vivid day dreaming. So vivid, you think you are in that moment.
More good news about imagery is that it is trainable. It is a skill that can be honed. It does take practice. You can use imagery just at home laying on a couch relaxing; but actually doing the activity itself… while doing a workout… according to the research may be the more effective approach. It reinforces the reality of all the senses and integrates it into the sport instead of being an additional activity or practice.
There are volumes of research conducted on visualization and its affect on performance. In Sweden and Russia there were several cool and replicated studies with visualization on basketball free throwing. They did controlled studies which divided up groups into physical practice and imagery practice In the following proportions: 100%/0%, 75%/25%, 50%/50% and finally 25%/75% respectively. The 25% physical and 75% imagery ended up performing best.
As an aside, imagery doesn’t work well for a novice athlete in a skill sport since they have not learned and mastered the physical skills yet. Think of it this way, if you don’t know the physical movements well then how do you replicate them in your mind to reinforce the “right” way to do them.
But, imagery goes way beyond learning a physical skill. It is a key to better performances and overcoming mental melt-downs in any competition. Once an athlete is conditioned physically, the difference in performance comes down to many mental or psychological dimensions.
Mental imagery is more than some pictures in your head. Properly done it incorporates all your senses. Researchers do not know all the exact mechanisms of how or why it works. But, they have found that when it is done vividly, it appears that your mind cannot tell the difference between reality and your “created reality” - your visualization. The bottomline is that it works.
The question I have had most often in regards to imagery is “…but what do I visualize?” Running is just putting one foot in front of the other right? Simple, right? Yes, and there are many aspects of racing and running that will benefit by imagery practice. Here are just a few:
Relaxation while running
Tenseness or nervousness before competition
“Choking” at the big race
Maintaining good form
Coping with unexpected race occurrences
Coping with adverse weather conditions
Coping with “bad patches” during the race
Fear of failure
Dealing with competitors’ behaviors
Dealing with outside distractors
Finding your “zone” or groove
Dealing with discomfort
Promoting the ability in having a kick
Promoting tenacity under adverse conditions
Worrying about the competition
Maintaining intensity throughout a race
Improving confidence
Staying consistent with training
Persisting on bad days
Almost any of your emotional or psychological factors can be addressed through proper imagery. It will not override your physical limitations. If you haven’t trained, it won’t suddenly make you a world class runner. It will help you remove mental barriers which prevent you from performing or training your best… optimizing how you can perform.
Visualizations usually follow a script (formally or informally). It may follow a race from start to finish or may reproduce the problem point in the race you are working to overcome. The more descriptive, the more detailed, the more you incorporate all your senses… the more effective it will be.
Did you know that 99 % Olympic athletes practice visualization (also referred to as mental imagery) for an average of 12 minutes a day four days a week (Terry Orlick) ? You probably think this applies to the skill or technique events (shot put, high jump, etc.) in track. Not so! Distance runners also use visualization. It can promote relaxation, attentional focus as well as confident and resilient mindsets.
Visualization is a completely natural process. We do it all the time but don’t realize it. Think of it like vivid day dreaming. So vivid, you think you are in that moment.
More good news about imagery is that it is trainable. It is a skill that can be honed. It does take practice. You can use imagery just at home laying on a couch relaxing; but actually doing the activity itself… while doing a workout… according to the research may be the more effective approach. It reinforces the reality of all the senses and integrates it into the sport instead of being an additional activity or practice.
There are volumes of research conducted on visualization and its affect on performance. In Sweden and Russia there were several cool and replicated studies with visualization on basketball free throwing. They did controlled studies which divided up groups into physical practice and imagery practice In the following proportions: 100%/0%, 75%/25%, 50%/50% and finally 25%/75% respectively. The 25% physical and 75% imagery ended up performing best.
As an aside, imagery doesn’t work well for a novice athlete in a skill sport since they have not learned and mastered the physical skills yet. Think of it this way, if you don’t know the physical movements well then how do you replicate them in your mind to reinforce the “right” way to do them.
But, imagery goes way beyond learning a physical skill. It is a key to better performances and overcoming mental melt-downs in any competition. Once an athlete is conditioned physically, the difference in performance comes down to many mental or psychological dimensions.
Mental imagery is more than some pictures in your head. Properly done it incorporates all your senses. Researchers do not know all the exact mechanisms of how or why it works. But, they have found that when it is done vividly, it appears that your mind cannot tell the difference between reality and your “created reality” - your visualization. The bottomline is that it works.
The question I have had most often in regards to imagery is “…but what do I visualize?” Running is just putting one foot in front of the other right? Simple, right? Yes, and there are many aspects of racing and running that will benefit by imagery practice. Here are just a few:
Relaxation while running
Tenseness or nervousness before competition
“Choking” at the big race
Maintaining good form
Coping with unexpected race occurrences
Coping with adverse weather conditions
Coping with “bad patches” during the race
Fear of failure
Dealing with competitors’ behaviors
Dealing with outside distractors
Finding your “zone” or groove
Dealing with discomfort
Promoting the ability in having a kick
Promoting tenacity under adverse conditions
Worrying about the competition
Maintaining intensity throughout a race
Improving confidence
Staying consistent with training
Persisting on bad days
Almost any of your emotional or psychological factors can be addressed through proper imagery. It will not override your physical limitations. If you haven’t trained, it won’t suddenly make you a world class runner. It will help you remove mental barriers which prevent you from performing or training your best… optimizing how you can perform.
Visualizations usually follow a script (formally or informally). It may follow a race from start to finish or may reproduce the problem point in the race you are working to overcome. The more descriptive, the more detailed, the more you incorporate all your senses… the more effective it will be.
Sunday, December 7, 2008
Your Personal Imagery Program
Your Imagery Program:
1—Goal Setting:
Start with an imagery goal. Do you want to focus on technical skills (stride), tactical (strategy), mental (managing anxiety), or improving overall performance (personal best)?
2--Plan—Design a plan and schedule 10 to 12 minutes into your day where you can perform your imagery at approximately the same time every day.
3—Create an Imagery Scenario—write down your athletic imagery scenario in specific detail: location of the event; race conditions; specific event; thoughts feelings and expectations.
4—Relax precede your imagery session with some form of active relaxation such as deep breathing, yoga, or PMR.
Tips for Utilization of senses for Imagery:
Visual---see the course, the scenery, field of runners
Smell---scents of the environment and smell of sweat
Auditory—sounds of feet striking the running surface, miscellaneous sounds in the environment like crowd noise, noise and breathing of crowd of runners
Kinesthetic—transfer of weight as your foot strikes and coordination of hand and foot movements and your stride
Tactile---note how your clothes feel against your body and fit and feel of your running shoes
Gustatory—experience power of gels, electrolyte drinks, and energy bars
The more you utilize all the senses the more vivid, powerful and beneficial the images will be.
Attach positive emotions to the imaged experience—recall an event highly positively charged, where you experienced a great accomplishment, overcame an adverse situation, succeeded against difficult odds, set a personal record. Immerse yourself in these situations for a bit. Upon completion of an imagery session recall those powerful emotions. This will help associate the successful imaged event with the feelings of success.
Keys to effective imagery:
Internal vs. External images: Internal images have the advantage of emphasizing the feel of the movement and the emotional component of the experience.
Practice: Imagery is a skill requiring practice. Daily imagery practice should be adopted as a part of your training regimen.
Image vividness: the closer you can approximate the imaged event in your mind to the actual experience, the more likely the successful imaged event will transfer to your physical performance.
Controllability: It is important to manipulate your images so the imaged event is what you want it to be.
Relaxation: enhances image vividness and controllability; allows you to focus, immerse yourself in the images and reduce competing thoughts by quieting the mind.
Positive Outcomes/emotionality: focus images on successful outcomes, enhancing the emotional component and helps program the body for successful outcomes.
Image in real time: time spent imaging a skill should be equal to the time the skill takes to occur. Break down a marathon into 4 to 5 minute segments. (Start…battling the crowd; middle…as you push through fatigue; finish… developing that strong kick into the finish.)
1—Goal Setting:
Start with an imagery goal. Do you want to focus on technical skills (stride), tactical (strategy), mental (managing anxiety), or improving overall performance (personal best)?
2--Plan—Design a plan and schedule 10 to 12 minutes into your day where you can perform your imagery at approximately the same time every day.
3—Create an Imagery Scenario—write down your athletic imagery scenario in specific detail: location of the event; race conditions; specific event; thoughts feelings and expectations.
4—Relax precede your imagery session with some form of active relaxation such as deep breathing, yoga, or PMR.
Tips for Utilization of senses for Imagery:
Visual---see the course, the scenery, field of runners
Smell---scents of the environment and smell of sweat
Auditory—sounds of feet striking the running surface, miscellaneous sounds in the environment like crowd noise, noise and breathing of crowd of runners
Kinesthetic—transfer of weight as your foot strikes and coordination of hand and foot movements and your stride
Tactile---note how your clothes feel against your body and fit and feel of your running shoes
Gustatory—experience power of gels, electrolyte drinks, and energy bars
The more you utilize all the senses the more vivid, powerful and beneficial the images will be.
Attach positive emotions to the imaged experience—recall an event highly positively charged, where you experienced a great accomplishment, overcame an adverse situation, succeeded against difficult odds, set a personal record. Immerse yourself in these situations for a bit. Upon completion of an imagery session recall those powerful emotions. This will help associate the successful imaged event with the feelings of success.
Keys to effective imagery:
Internal vs. External images: Internal images have the advantage of emphasizing the feel of the movement and the emotional component of the experience.
Practice: Imagery is a skill requiring practice. Daily imagery practice should be adopted as a part of your training regimen.
Image vividness: the closer you can approximate the imaged event in your mind to the actual experience, the more likely the successful imaged event will transfer to your physical performance.
Controllability: It is important to manipulate your images so the imaged event is what you want it to be.
Relaxation: enhances image vividness and controllability; allows you to focus, immerse yourself in the images and reduce competing thoughts by quieting the mind.
Positive Outcomes/emotionality: focus images on successful outcomes, enhancing the emotional component and helps program the body for successful outcomes.
Image in real time: time spent imaging a skill should be equal to the time the skill takes to occur. Break down a marathon into 4 to 5 minute segments. (Start…battling the crowd; middle…as you push through fatigue; finish… developing that strong kick into the finish.)
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