I’ve discovered that numerous peak performers use the skill of mental rehearsal of visualization. They mentally run through important events before they happen.” -Charles Garfield
Laura Wilkinson, an Olympic diver for the United States had just qualified for the 2000 Olympics, when she broke her foot. With just six months left before the start of the Games, she was unable to train. Many people would have felt hopeless, that their dreams of competing in the Olympics, much less winning a gold medal, were gone.
Wilkinson, however, stayed confident and focused on what she could still do, which was train mentally.
She spent hours each day visualizing every turn, flip, etc. of each dive. She would see herself walking up to the diving board preparing for her dives, and then she would see herself performing perfectly. She even imagined herself climbing out of the pool. She saw every detail of her performance numerous times a day.
| 70-90% of Olympians regularly practice visualization techniques. |
Many would say what happened is just short of a miracle. Despite this setback and being a heavy underdog to the Chinese divers, Wilkinson performed to near perfection to win the gold at the 2000 Olympic Games.
She was more prepared than she had ever been.
The use of visualization had instilled confidence and calmness in her. Every step, turn, twist, flip, etc. was pierced in her brain because she had imagined it so many times. When she got to the Olympics, she felt prepared.
Summary
- Visualization is a powerful tool for influencing our thoughts, emotions, and behaviors. It involves creating a vivid mental image of a particular movement or skill, which activates the same neural pathways that would be activated during actual physical practice.
- Visualization can help increase confidence, preparation, and reduce anxiety. Studies show us that for every 3 repetitions you visualize it’s equal to 1 physical repetition. While not the same as physically doing something, visualization is an effective way to improve while injured, while at rest, when less experienced, etc.
Reflection
- How would you have felt competing in the Olympics without your normal training for 6 months? Would you still have been confident?
- Have you ever used visualization? If so, did it benefit you?
- What are 3 things you could visualize to build your confidence in your sport?
Moving Forward
| Consider: Visualization tips: *Use all of your senses *See yourself in the 1st person. *Visualize how you will overcome challenges (adversity happens in competition so use visualization to prepare for it. | Implement: Incorporate a visualization routine into your daily schedule. | Expand: Check out Laura Wilkinson’s podcast, The Pursuit of Gold. where she discusses tools to help focus on the overall total athlete. |
“I believe that visualization is one of the most powerful means of achieving personal goals.” -Harvey MacKay