The Power of Imagery

Introduction

Whether you love him or hate him, it is undeniable that Conor McGregor is one of the greatest athletes of his generation. Aside from being UFC champion in two different weight divisions, his fights have broken countless attendance and PayPerView records, and have garnered him a fan base all around the world. Not bad for a plumber’s apprentice (1).

So how did he do it? How did he go from a building site in Dublin to UFC champion in the space of two years? Well McGregor is a huge believer in the power of imagery. He talks extensively about his belief in the law of attraction (1).

“I’m big into visualization. I have visualized every part of my career and thus far all of it has come true” – Conor McGregor

For McGregor, visualizing success is part of his winning combination. When he talks about imagery being a life changing strategy, he is not alone (2):

• Missy Franklin – winner of four gold medals at the London Games - uses imagery as a way of reducing anxiety of the unknown.

• Troy Dumais - a four-time Olympian - uses imagery as a way of mentally practicing his performance.

• Mariel Zagunis - two-time Olympic gold medalist - uses imagery as a way of reviewing her game plan for her opponents.

All truly great athletes recognize that their opponents are all talented and physically gifted athletes, and they know that they have devoted their life to training to become the best. So, when it comes down to it, the difference between success and failure often lies in the mental game (2).

What is Imagery?

Imagery is a mental process involving multisensory experiences in the absence of actual perception. Effective imagery uses all senses related to performance, including (3):

• Visual

• Tactile

• Auditory

• Etc.

As an example, a racing driver might “see” the track out in front of him even though he is still in the garage. He might “feel” the steering wheel in his hands and the weight of the pedals at his feet. He might also “hear” the noise from the engine and the roar from the crowd (3).

Imagery is becoming a very popular area of research in the sport psychology space and the literature seems clear about its performance enhancing effects. It has been shown that imagery can increase skill learning and execution and combining it with regular practice seems to lead to better skill execution than regular practice alone (4). Furthermore, experienced athletes stand to gain more from imagery than novice players as they have a better understanding of the movements they are imagining (5).

How to Use Imagery

Putting imagery into practice is all about creating the most realistic and encapsulating images possible. Luckily, the PETTLEP framework can be used to help create these types of images and help to enhance skill execution as well as the psychological characteristics associated with optimal performance. The framework suggests that the following features enhance how helpful imagery is for athletes (6):

• Physical: Imagery is more effective when you replicate the movements and other physical aspects associated with your sporting skill. For example, you can move, hold equipment, wear competitive clothing, and generally act as if you were performing.

• Environmental: You should try and mimic the competitive environment as much as possible. This can be done by undertaking imagery at the competition location or by using videos, pictures or even descriptions from others.

• Task: Focusing on the same things and employing the same senses as you would during competition enhances functional equivalence. One particular sense to focus on is the kinesthetic sense or the feeling of movement.

• Timing: Generally, imagery is most effective when you rehearse at the same speed as you would physically perform.

• Learning: During periods of skill development, adjusting imagery content so it mirrors how you move and react may enhance the technique’s effectiveness.

• Emotion: Effective imagery includes the feelings and arousal levels experienced when physically performing.

• Perspective: You can use both internal and external imagery. Internal imagery involves visualizing the task as you would if you were physically performing. External imagery involves visualizing from a third person perspective.

Conclusion

It is clear that imagery has a variety of uses. From practicing technique and correcting mistakes, to enhancing self-confidence and preparing for competition, a clear mental image can help you to plan and execute your sporting skills with greater success. Imagery reflects the principle that people frequently create things twice, first mentally and then physically (3). Hopefully, by using the PETTLEP framework provided, you will be able to utilize the true power of imagery for yourself (6).

References

1. Henderson C. Conor McGregor’s Winning Combination. 2017.

2. Cohn P. Peak Performance Sports. How Olympians Use Mental Imagery to Improve Success.

3. Tod D. Sport Psychology: The Basics. Routledge; 2022.

4. Simonsmeier B, Andronie M, Buecker S, Frank C. The Effects of Imagery Interventions in Sports: A Meta-Analysis. Int Rev Sport Exerc Psychol. 2021 Jan 1;14(1):186–207.

5. Moran A. Expertise and Mental Practice. In: Schinke R, McGannon K, Smith B, editors. Routledge International Handbook of Sports Psychology. Routledge; 2016.

6. Holmes P, Collins D. The PETTLEP Approach to Motor Imagery: A Functional Equivalence Model for Sport Psychologists. J Appl Sport Psychol. 2001 Jan;13(1):60–83.