Introduction to Visualization

Any pedestrian internet search of “visualization” will provide a rabbit-hole of ample depth. If you’re the type of person that needs more citation, maybe a little skeptical, or love to gather an abundance of information in order to maximize an activity, you will have no difficulty in fulfilling that need. This practice, however, does not require a deeper knowledge or understanding to be successfully implemented as part of a training program. Choose the path that is most appropriate. 

The purpose of this exercise is to introduce, or sharpen, the use of your mind as an athlete. When skill-level falls into balance between you and your opponent, the difference becomes which of you has better prepared mentally for competitive situations. Not only are we allowing our mind-body connection to create stronger pathways for success, but we are challenging ourselves to control what happens internally. 

Compete between the lines AND between the ears. 

Set-up

Be quiet, be peaceful. Find a place where you can control the environment to limit distractions, both external and internal. Learning what works best for you is part of the process, so don’t be discouraged if it takes a few attempts to find that sweet spot. Sitting down, laying down, standing (though maybe save this one for later), the purpose is for you to isolate your focus on creating a realistic scene in your mind. The only external sensory input I would recommend is holding a basketball. 

Your exercise will require you to visualize two different points-of-view:

1st Person - see the performance of the task as you do in everyday life, from your own eyes 

3rd Person - watch yourself perform the task as if seeing it through someone else’s eyes

This offers us traditional practice (1st person) and also the opportunity to watch our form head-to-toe (3rd person). You may also find you perform better through 3rd Person, in which case there is even more to explore. 

Practice (Sport Specific)

Basketball

(Any purposeful practice is better than no practice! Feel free to adjust your routine based on time available)

Following the PDF of a half-court, you will “take” shots at the marked locations, both in 1st and 3rd Person, keeping track of how many shots you made out of 10. (You may choose to record between POVs, between spots, or between types of shots; experiment freely).

*For free-throws, include your entire routine! Remember, less is more. 

Each location may have endless variables that you control. Here are the suggested starting points: 

  1. Stationary

  2. Catch and Shoot

  3. Dribble Move into Shot

In addition to the types of shots, you may progress to external variables as well: 

  1. Empty gym

  2. Crowded gym

  3. Defender

THE FINISHER

At the end of any visualization exercise, no matter how brief or extensive, close the practice in the following way: 

Choose your Finishing Move: that go-to, need a bucket to win the game, high-pressure situation, no-doubt-in-your-mind move. (This can be off the dribble, running off a double-screen, etc. Be specific! Know where you want the ball, play the whole scene out start-to-finish)

Complete your Finisher 3 times to perfection. Control everything! Movements, thoughts, emotions, reactions...play them all out like a movie. 

If any aspect of any trial is not perfect, start over. We are looking for full-control, full-perfection on 3 consecutive runs. 

After completion: control your breathing, heart-rate, emotions. 

Step to the free-throw line and visualize knocking down two consecutive free-throws from 1st Person. No doubt, no rim, no hesitation, full routine, full success. 


Outcome

This practice is not only to train our mind-body connection, building confidence and repetitions into our routines, but offers exploration into your athlete-mind. It may confirm strengths or it may reveal weaknesses. 

Some questions to consider after any visualization practice: 

How has my visualization performance changed from session to session? 

In which scenario do I feel the most in control? The least in control? 

Why am I failing? How am I failing? What adjustments can be made to help ensure success? 

What is my reaction to successes? To failures? Do I feel this physically during my visualization? Do I notice it through my visualization (i.e. can I see myself become upset or excited in 3rd Person)? 

How has my visualization transferred into my physical practice? Have my thoughts changed? Has my performance changed?