seeing, believing-doing

Visualization, also known as mental imagery or mental rehearsal, is a powerful psychological tool that athletes use to enhance performance. This technique involves creating vivid, detailed mental images of specific skills, game scenarios, or entire performances. The effectiveness of visualization can be attributed to several key factors.

Neural Activation

When athletes visualize their performances, similar neural pathways are activated as when they physically perform the actions. This can enhance muscle memory and facilitate skill acquisition. Research by Cumming and Ramsey (2008) indicates that imagery can help strengthen neural connections, improving the precision and efficiency of physical movements. We need to be able to connect what we see as optimal movement patterns with our body’s capacities to generate an imprinted interpretation of this neurally.

Mental Preparation-Emotional clarity

Visualization helps athletes anticipate and prepare for various scenarios, reducing anxiety and increasing confidence. A study by Feltz and Landers (1983) found that mental practice significantly improves performance, particularly in tasks requiring motor skills. This is of particular relevance when players are faced with clutch situations such as drag flicking, strokes and shootouts.

Motivation

By vividly imagining their success, athletes can boost their motivation. Visualization helps in setting clear goals and maintaining focus, which is critical for high performance. According to Martin, Moritz, and Hall (1999), imagery is linked to increased motivation, goal-setting, and confidence in athletes. As the article title alludes to, seeing builds belief and with it, builds execution capability.

Stress Management

Visualization aids in stress reduction and enhancing relaxation. Athletes learn to manage their arousal levels, which can lead to improved performance under pressure. Research by Williams and Krane (2015) supports the idea that psychological skills training, including visualization, is effective for stress management. A relaxed, confident player is an effective player.

hockey specificity

Visualization techniques are extremely beneficial in field hockey for enhancing performance, skill acquisition, and mental preparation. Let’s have a look at some examples.

Let’s start with a perfect receive off either side of the body then executing perfect carry and elimination techniques then passing accurately to a teammate. This mental rehearsal can be particularly helpful for refining complex skills like reverse stick handling or aerial passes. To reinforce this, encourage viewing of exemplar world class players executing similar patterns in different circumstances in games. Frey et al. (2003) found that mental imagery practice positively affects the learning and performance of motor skills, which can be applied to specific hockey techniques.

In terms of training specific resource application for this visual execution, it is essential that although you may start with the ever-present cones to perfect timing and finer points, be sure to add in mannequins with sticks on the ground to better replicate actual visual-physical space encroachments. Once this is conquered, then and only then shift to actual passive then active defensive player contests.

Before a game, players should be encouraged to visualize different game situations such as penalty corners, defensive set-ups, and offensive breakaways. Typically, you would do this in the relevant sub groups, supporting them with anhy visual aid resource they may need. By mentally preparing for these scenarios, players can improve their decision-making and reaction times in real-game situations; Guillot et al. (2008). A goalie might use visualization to imagine successfully saving different types of shots (e.g., high balls, low shots, corners) to build confidence and reduce pre-game anxiety; Williams & Krane (2015) .

Coaches, more commonly make regular use of tools like Coach Logic to prepare tactically for games and encourage player engagement with their roles. Coaches should use visualization exercises during team meetings where players mentally rehearse their roles in various tactical formations or set plays (e.g., penalty corners, counter-attacks). Platforms like Coach Logic enable you to do this remotely. Weinberg & Gould (2011) emphasize the use of mental imagery in understanding and executing tactical plans and strategies in team sports.

training application

Here’s a few practical training ideas, techniques, skills, and session plans for effectively incorporating visualization into your training programs.

Pre-Game Visualization Routine

Technique: Players should find a quiet space, close their eyes, and breathe deeply to relax. They should then mentally rehearse the upcoming game, imagining successful passes, tackles, shots, and strategic plays. This routine should last about 10-15 minutes.

Training Sessions

Frequency: Before each game.

Duration: 10-15 minutes.

Content: Visualizing individual and team success, key plays, and reactions to potential game situations.

Skills Visualization

Players can use visualization to enhance specific technical skills. For example, a player might visualize dribbling around opponents, making accurate passes, or executing penalty corners.

Sessions

Frequency: 3 times per week.

Duration: 5-10 minutes post-physical training.

Content: Visualizing specific skills such as dribbling, passing, shooting, and defensive maneuvers.

Goal-Oriented Visualization

Technique: Athletes set specific performance goals (e.g., achieving a certain number of successful passes) and visualize attaining these goals during practices and games.

Sessions

Frequency: Weekly.

Duration: 10 minutes.

Content: Visualizing achieving set goals within the context of practice and game scenarios. These should focus on common problem solving situations e.g. counter attacking after midfield breakdown; either with or without possession.

Mental Rehearsal of Set Plays

Technique: Teams can practice visualizing set plays, such as penalty corners or free hits, to improve coordination and execution during actual play.

Sessions

Frequency: Before and after practices.

Duration: 5 minutes each session.

Content: Visualization of different set plays, focusing on roles and responsibilities of each player. PC offence and defence mandatory here.

Overcoming Mental Blocks

Players visualize themselves overcoming challenging situations, such as bouncing back from a mistake or maintaining Determination after a difficult phase in a game. This technique can help in building resilience and mental toughness.

Sessions

Frequency: As needed, especially after challenging games or training sessions.

Duration: 10-15 minutes.

Content: Visualization of successful comebacks, dealing with errors, and pushing through fatigue.

Session Plan: "Perfect Penalty Corner" Visualization

Objective: To mentally rehearse the successful execution of penalty corners.

Session Structure:

Introduction and Relaxation (2-3 minutes)

Players find a quiet space, sit or lie down comfortably.

Begin with deep breathing exercises to relax the mind and body.

Skill Focus Visualization (5 minutes)

Players visualize each step of a penalty corner setup—a stick stop, a precise flick, and the ball hitting the backboard.

Each player imagines their specific role in the penalty corner scenario in great detail.

Repeat for each PC variation.

Scenario Visualization (5 minutes)

Expand the visualization to include real-game elements. Imagine crowd noise, opposing players, and pressure situations.

Players visualize successful outcomes under various game conditions (e.g., high stakes in a tight match).

Positive Affirmation and Confidence Building (2-3 minutes)

Conclude the session with positive affirmations related to their roles and the overall execution of the penalty corner.

"I am a crucial part of my team's success" or "I am confident and controlled in high-pressure situations."

References

Cumming, J., & Ramsey, R. (2008). Imagery interventions in sport. Journal of Sports Sciences, 26(11), 1277-1287. doi:10.1080/02640410802165848

Feltz, D. L., & Landers, D. M. (1983). The effects of mental practice on motor skill learning and performance: A meta-analysis. Journal of Sport and Exercise Psychology, 5(1), 25-57. doi:10.1123/jsp.5.1.25

Guillot, A., & Collet, C. (2008). Construction of the motor imagery integrative model in sport: A review and theoretical investigation of motor imagery use. International Review of Sport and Exercise Psychology, 1(1), 31-44. doi:10.1080/17509840701823139

Martin, K. A., Moritz, S. E., & Hall, C. R. (1999). Imagery use in sport: A literature review and applied model. The Sport Psychologist, 13(3), 245-268. doi:10.1123/tsp.13.3.245

Weinberg, R. S., & Gould, D. (2011). Foundations of Sport and Exercise Psychology. Human Kinetics.

Williams, J. M., & Krane, V. (2015). Psychological characteristics in peak performance. In J. M. Williams & V. Krane (Eds.), Applied Sport Psychology: Personal Growth to Peak Performance (7th ed., pp. 162-178). McGraw-Hill Education.