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Creating an image in your 'mind's eye' has both physical and mental benefits to performance

By simply creating or recreating an experience in your mind, you are able to practice and reinforce correct processes.

External imagery is when you visualise yourself performing i.e. from the outside, while internal imagery involves viewing from the inside. An example of external imagery is a goal kicker recollecting a successful kick, as if watching him or herself on a video, while internal imagery is, for example, when a hooker imagines the feel of the ball and the movement of throwing into a lineout and seeing it reach the target.

Imagery should be used to reinforce positive experiences

 

Players should be encouraged to use all their senses when visualising, including the sounds and feelings associated with the task. Key words will also trigger reactions and reinforce techniques.

Focusing on trigger words such as 'steel girder' when performing core stability drills will help you 'feel' strong and stable

More information on trigger words is provided in the self-talk section.
TOP TIP
On the way to training, run through in your head what you want to achieve and support those goals by imagining successful processes and outcomes
TOP TIP
Immediately prior to performing a weight training exercise such as a power clean or bench press, internally imagine performing the lift successfully, with correct technique and power. This is known as an instant pre-play.

Application Drill

Objective

Visualisation of defensive pattern for forthcoming fixture

Instruction

During the warm down following a defensive training session, instruct players to lie flat and close their eyes. As players relax, ask them to visualise the drills they have just performed, and focus on watching themselves (external imagery) running to positions that fulfil the defensive pattern i.e. the 'guard' at rucks and mauls and getting to the far side of rucks and mauls during phases of play.

After 2 minutes, ask them what feelings they experienced during the visualisation. Ask them to repeat the drill but to focus more on feelings and sounds as well as viewing themselves moving.

After 2 minutes, get feedback from players on their ability to visualise and tell them to be patient and practice at least 5 times per week for 10 minutes.

Finally, ask them to imagine they are playing the forthcoming fixture, preferably in colour, and visualise performing the defensive process successfully, including making a step-up tackle.