{"id":3759,"date":"2015-03-26T13:53:25","date_gmt":"2015-03-26T13:53:25","guid":{"rendered":"http:\/\/www.peaksports.com\/sports_psychology_blog\/?p=3759"},"modified":"2025-06-11T06:40:03","modified_gmt":"2025-06-11T10:40:03","slug":"mental-imagery-can-improve-athletic-performance","status":"publish","type":"post","link":"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-imagery-can-improve-athletic-performance\/","title":{"rendered":"How Mental Imagery Can Improve Athletic Performance"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"300\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2015\/03\/mental-imagery-skills.jpg\" alt=\"Mental Imagery\" class=\"wp-image-5850\" srcset=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2015\/03\/mental-imagery-skills.jpg 600w, https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2015\/03\/mental-imagery-skills-300x150.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><span class=\"ez-toc-section\" id=\"Mental_Imagery_And_Improved_Performance\"><\/span>Mental Imagery And Improved Performance<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Article Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #0769bf;color:#0769bf\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #0769bf;color:#0769bf\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-imagery-can-improve-athletic-performance\/#Mental_Imagery_And_Improved_Performance\" >Mental Imagery And Improved Performance<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-imagery-can-improve-athletic-performance\/#Athletes_who_do_not_imagine_often_ask_%E2%80%9CDoes_imagery_really_work%E2%80%9D\" >Athletes who do not imagine often ask, \u201cDoes imagery really work?\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-imagery-can-improve-athletic-performance\/#How_did_the_mental_training_group_only_improve_their_strength\" >How did the mental training group only improve their strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-imagery-can-improve-athletic-performance\/#Try_these_tips_to_increase_your_imagery_skills\" >Try these tips to increase your imagery skills:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-imagery-can-improve-athletic-performance\/#Related_Sports_Psychology_Articles\" >Related Sports Psychology Articles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-imagery-can-improve-athletic-performance\/#The_Relaxed_Athlete\" >The Relaxed Athlete<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>Olympic-level athletes have benefited from <strong>imagery<\/strong> for decades.<\/p>\n\n\n\n<p>Olympians, such as downhill skier Picabo Street, wrestler Dan Gabler, swimmer Michael Phelps and gymnast Gabby Douglass credit <strong>mental imagery<\/strong> for helping achieve their Olympic successes.<\/p>\n\n\n\n<p>In fact, Olympic gymnastic gold medalist Shannon Miller stated that <strong>mental training<\/strong> is the difference-maker in sports.<\/p>\n\n\n\n<p>&#8220;The physical aspect of the sport can only take you so far. The mental aspect has to kick in, especially when you\u2019re talking about the best of the best,&#8221; said Miller.<\/p>\n\n\n\n<p>&#8220;In the Olympic Games, everyone is talented. Everyone trains hard. Everyone does the work. What separates the gold medalists from the silver medalists is simply the <strong>mental game<\/strong>.\u201d<\/p>\n\n\n\n<p>While most Olympic athletes adopt some form of imagery in their training or pre-performance routine, the majority of non-Olympic athletes do not utilize mental imagery.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Athletes_who_do_not_imagine_often_ask_%E2%80%9CDoes_imagery_really_work%E2%80%9D\"><\/span>Athletes who do not imagine often ask, \u201cDoes imagery really work?\u201d<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Erin M. Shackell and Lionel G. Standing of Bishop&#8217;s University set out to answer that very question in their study, Mind Over Matter: Mental Training Increases Physical Strength (North American Journal of Psychology, 9, 189-200).<\/p>\n\n\n\n<p>Shackell and Standing tested whether <strong>mental imagery<\/strong> alone can produce a gain in muscular strength. Shackell and Standing studied hip flexor strength of athletes to determine the difference between physical strength training and mental imagery training.<\/p>\n\n\n\n<p>They compared two groups: a physical training group who only lifted weights and a mental training group who only imaged the act of lifting weights.<\/p>\n\n\n\n<p>The results prove interesting for the benefits of imaging performance.<\/p>\n\n\n\n<p>After two weeks, both the mental and the physical training groups improved their hip flex or lifting performance by substantial margins (23.7% for mental training only and 28.3% for physical training only).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_did_the_mental_training_group_only_improve_their_strength\"><\/span>How did the mental training group only improve their strength?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>By not only \u201c<strong>visualizing<\/strong>\u201d themselves performing the lift, but also by feeling what it like to increase the weight lifted each imagery session by five pounds.<\/p>\n\n\n\n<p>The key to successful <strong>imagery<\/strong> is \u201cfeeling\u201d the task as you see yourself performing it.<\/p>\n\n\n\n<p>Think of how vastly you could improve your performance by combining physical practice with mental training.<\/p>\n\n\n\n<p>When you see Olympic athletes image their performance moments before they compete, you often see them physically mimicking the performance as they image.<\/p>\n\n\n\n<p>By including the sense of feeling into your imagery, you can improve the athletic experience into your subconscious mind.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Try_these_tips_to_increase_your_imagery_skills\"><\/span>Try these tips to increase your imagery skills:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tip #1: Feel your performance \u2013 You should notice how it \u201cfeels\u201d to perform certain skills or routines in practice. Fully experience how your body moves as you perform.<\/li>\n\n\n\n<li>Tip #2: Image with feeling \u2013 You should incorporate that \u201cfeel\u201d of your body moving as you perform into your imagery sessions.<\/li>\n<\/ul>\n\n\n\n<p>It may take some time to be comfortable with this type of imagery but the benefits are more than worth it.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-979ef383-5bc7-43ee-b8f9-249663ca1a6c\"><span class=\"ez-toc-section\" id=\"Related_Sports_Psychology_Articles\"><\/span>Related Sports Psychology Articles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul id=\"block-05642731-8752-4dbf-9c18-5cc4d276e821\" class=\"wp-block-list has-normal-font-size\">\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-to-use-mental-imagery-for-greater-success-in-sports\/\"><strong>How to Use Mental Imagery for Greater Success in Sports<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/parents-athletes-quitting-sports\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/how-olympians-use-mental-imagery-to-improve-success\/\"><strong>How Olympians Use Mental Imagery To Improve Success<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-imagery-can-improve-athletic-performance\/\"><\/a><a href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/my-top-three-uses-of-mental-imagery-for-athletes\/\"><strong>My Top Three Uses of Mental Imagery for Athletes<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-5726d13f-f715-4ca4-8813-2f8a9ebd8bc3\">*Subscribe to\u00a0<a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/sports-psychology-podcast-by-peaksports-com\/id152566009\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Sports Psychology Podcast<\/strong><\/a>\u00a0on iTunes<br>*Subscribe to <a href=\"https:\/\/open.spotify.com\/show\/0ynyaalKxbnNmsoeL8gF5X?si=8224669de9b3435b\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Sports Psychology Podcast<\/strong><\/a> on Spotify<\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-281f5afb-980b-4c71-9aa0-11d606b5f7c9\"><strong>Download a&nbsp;<a href=\"https:\/\/www.peaksports.com\/mental-toughness-report-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">free sports psychology report<\/a>&nbsp;to improve your mental game!<\/strong><\/p>\n\n\n\n<p class=\"has-normal-font-size\" id=\"block-94138e75-d591-4645-bb1d-212cf57a8841\"><strong><a href=\"https:\/\/www.peaksports.com\/sport-psychology-training-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Learn more about our one-on-one mental game coaching.<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-dots\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Relaxed_Athlete\"><\/span>The Relaxed Athlete <span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"250\" src=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/wp-content\/uploads\/2010\/03\/relaxed-athlete-small.jpg\" alt=\"Relaxed athlete\" class=\"wp-image-3919\" style=\"width:180px\"\/><\/figure>\n<\/div>\n\n\n<p><strong>The ability to relax and play your game under pressure is what separates the winner<\/strong> from the loser in any competition. Champion athletes train hard in practice, are motivated for the right reasons, and are able to raise their game in crunch-time with two minutes remaining in the game..<\/p>\n\n\n\n<p>A relaxed and confident performance begins in the mind! <strong>When you are mentally prepared to compete, you can have an optimal level of intensity AND poise!<\/strong><\/p>\n\n\n\n<p><strong>The Relaxed Athlete program<\/strong> is ideal for any athlete that wants to overcome pregame anxiety, worry, or excess tension and learn to perform with poise. It\u2019s also ideal for any coach or parent who wants to teach athletes to perform with poise and relaxation in competition.<\/p>\n\n\n<div class=\"gb-container gb-container-e17df0d5\">\n\n<a class=\"gb-button gb-button-68994dee gb-button-text\" href=\"https:\/\/www.peaksports.com\/the-relaxed-athlete-cd-program\/\" target=\"_blank\" rel=\"noopener noreferrer\">GET DETAILS<\/a>\n\n\n\n<a class=\"gb-button gb-button-89319240 gb-button-text\" href=\"https:\/\/shop.peaksports.com\/collections\/the-confident-athlete-series-cd-workbooks\/products\/the-relaxed-athlete-cd\" target=\"_blank\" rel=\"noopener noreferrer\">BUY NOW<\/a>\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Mental Imagery And Improved Performance Olympic-level athletes have benefited from imagery for decades. Olympians, such as downhill skier Picabo Street, wrestler Dan Gabler, swimmer Michael Phelps and gymnast Gabby Douglass credit mental imagery for helping achieve their Olympic successes. In fact, Olympic gymnastic gold medalist Shannon Miller stated that mental training is the difference-maker in sports. &#8220;The physical &#8230; <a title=\"How Mental Imagery Can Improve Athletic Performance\" class=\"read-more\" href=\"https:\/\/www.peaksports.com\/sports-psychology-blog\/mental-imagery-can-improve-athletic-performance\/\" aria-label=\"Read more about How Mental Imagery Can Improve Athletic Performance\">Sport Psychology Article&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":5849,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,142],"tags":[318,476,525,477],"class_list":["post-3759","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-game-skills","category-sports-psychology-tips","tag-confidence-in-sports","tag-imagery-for-athletes","tag-mental-game-in-sports","tag-mental-imagery-in-sports"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 4.9.5.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"The key to successful imagery is \u201cfeeling\u201d the task as you see yourself performing it. 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