Overview

Imagery is a mental technique in which athletes recreate or simulate real experiences in the mind without actual physical movement or sensory input. It involves using the imagination to engage multiple senses—such as sight, sound, touch, movement, and even emotion—to create vivid, lifelike scenarios that replicate aspects of training or competition. This mental rehearsal helps athletes enhance performance, improve confidence, and prepare for high-pressure situations.

Unlike daydreaming or passive visualisation, imagery is a purposeful and structured process, designed to mirror reality as closely as possible. It can be used to mentally rehearse technical skills, refine tactical decisions, build emotional control, or anticipate specific challenges. For example, a diver might imagine the precise sequence of movements before take-off, including the sound of the crowd, the feel of the board, and the rotation in the air. A footballer might visualise successfully converting a penalty under pressure, including the sights and sounds of the stadium and the feeling of the ball leaving their foot.

Effective imagery typically involves the use of multiple sensory modalities, which may include:

Visual imagery – imagining the environment, movement, or performance (e.g. seeing oneself sprinting)

Auditory imagery – recalling sounds associated with performance (e.g. crowd noise, coach’s voice)

Kinaesthetic imagery – imagining body movement and muscle sensations (e.g. the feeling of executing a skill)

Tactile imagery – mentally simulating touch or surface textures (e.g. grip of equipment)

Emotional imagery – evoking the feelings linked to competition (e.g. confidence, excitement, composure)

There are two main perspectives athletes may adopt:

Internal imagery – imagining from a first-person point of view, as if experiencing the action in real time

External imagery – imagining from a third-person perspective, like watching oneself perform from the outside

Imagery is widely used by athletes across sports because it activates many of the same neural pathways involved in actual performance. Neuroscientific research suggests that mental rehearsal can improve motor learning, enhance muscle memory, and support confidence and emotional control. It is particularly valuable when physical practice is limited due to fatigue, injury, or logistical constraints.

To use imagery effectively, athletes are encouraged to:

Practice regularly, ideally in a quiet environment with minimal distractions

Keep imagery vivid, detailed, and realistic

Combine imagery with goal setting, self-talk, and relaxation techniques

Focus on successful outcomes and ideal performance states

In summary, imagery is a powerful mental strategy that allows athletes to recreate realistic performance experiences using their senses and imagination. By engaging multiple sensory modalities and practising mentally in the absence of physical action, athletes can enhance skill execution, improve psychological readiness, and gain a competitive edge.