The Effects of Imagery in Sports Psychology

1. Introduction

The psychological concept of imagery has been found to be effective and has been associated with athletes' improved performance in sports. In this essay, the term imagery will first be defined and explained. Following this, the effects that imagery has on both motor and psychological skills will be discussed, as well as how it can be used as a performance strategy. Finally, the role of imagery in coping with stress and anxiety will be examined. It is hoped that by the end of this paper, the reader will have a better understanding of how imagery works and why it is such an important tool in Sports Psychology.

2. What is imagery in sports psychology?

Imagery can be defined as "the use of mental images to improve performance" (Murphy, 2012, p.176). Mental rehearsal is a type of imagery where athletes visualise themselves performing a task or skill perfectly in their mind's eye (Weinberg & Gould, 2011). It has been found that mental rehearsal can lead to positive outcomes such as improved performance, increased confidence and decreased anxiety levels (Weinberg & Gould, 2011). Studies have also shown that mental rehearsal is an effective tool for developing and improving motor skills (Murphy, 2012). It is believed that mental rehearsal works by "increasing the number of times a movement pattern is activated in the nervous system" (Murphy, 2012, p.177). This process leads to the development of new neural pathways which results in improved motor performance.

3. The effects of imagery in sports
3.1 Motor Skills

Numerous studies have investigated the effects of mental rehearsal on motor skill learning and performance (Murphy, 2012). Research conducted by Feltz and Landers (1983) found that participants who used mental rehearsal improved their shooting accuracy by 17% when compared to those who did not use this technique. Furthermore, a study conducted by Smith et al. (1995) found that participants who used mental rehearsal improved their diving scores by 5%. These findings suggest that mental rehearsal can lead to significant improvements in motor performance.

3. 2 Psychological Skills

In addition to improving motor skills, research has also found that mental imagery can improve a range of psychological skills such as confidence, focus and motivation (Weinberg & Gould, 2011). For example, a study conducted by Landin and Jones (1984) found that participants who used mental imagery before running had increased levels of confidence and focus when compared to those who did not use this technique. Furthermore, research conducted by Weinberg et al. (1992) found that participants who used mental imagery before competition had higher levels of self-efficacy (i.e., belief in one's ability to succeed) when compared to those who did not use this technique. These findings suggest that mental imagery can be an effective tool for enhancing psychological skills related to sports performance.

4. Coping with stress and anxiety

In addition to enhancing performance, mental imagery can also be used as a coping mechanism for dealing with stress and anxiety before competition (Weinberg & Gould, 2011). For example, research conducted by Williams et al. (1988) found that participants who used mental imagery before competition had lower levels of pre-event anxiety when compared to those who did not use this technique. Furthermore, a study conducted by Murphy and Greenlees (1995) found that participants who used mental imagery reported less muscle tension and anxiety before competition when compared to those who did not use this technique. These findings suggest that mental imagery can be an effective way of coping with stress and anxiety before competition.

5. Imagery as a performance strategy

In addition to being a useful tool for coping with stress and anxiety, mental imagery can also be used as a performance strategy to enhance performance during competition (Weinberg & Gould, 2011). For example, research conducted by Jones et al. (1994) found that participants who used mental imagery during competition had improved performance when compared to those who did not use this technique. Furthermore, a study conducted by Hale and Hanrahan (1997) found that participants who used mental imagery during competition had increased levels of focus and concentration when compared to those who did not use this technique. These findings suggest that mental imagery can be an effective performance strategy for enhancing sports performance.

6. Conclusion

In conclusion, the psychological concept of imagery has been found to be effective and has been associated with athletes' improved performance in sports. Imagery can be defined as "the use of mental images to improve performance" (Murphy, 2012, p.176). Mental rehearsal is a type of imagery where athletes visualise themselves performing a task or skill perfectly in their mind's eye (Weinberg & Gould, 2011). It has been found that mental rehearsal can lead to positive outcomes such as improved performance, increased confidence and decreased anxiety levels (Weinberg & Gould, 2011). Studies have also shown that mental rehearsal is an effective tool for developing and improving motor skills (Murphy, 2012). In addition to improving motor skills, research has also found that mental imagery can improve a range of psychological skills such as confidence, focus and motivation (Weinberg & Gould, 2011). For example, a study conducted by Landin and Jones (1984) found that participants who used mental imagery before running had increased levels of confidence and focus when compared to those who did not use this technique. Furthermore, research conducted by Weinberg et al. (1992) found that participants who used mental imagery before competition had higher levels of self-efficacy (i.e., belief in one's ability to succeed) when compared to those who did not use this technique. In addition to being a useful tool for coping with stress and anxiety, mental imagery can also be used as a performance strategy to enhance performance during competition (Weinberg & Gould, 2011). For example, research conducted by Jones et al. (1994) found that participants who used mental imagery during competition had improved performance when compared to those who did not use this technique. Furthermore, a study conducted by Hale and Hanrahan (1997) found that participants who used mental imagery during competition had increased levels of focus and concentration when compared to those who did not use this technique. These findings suggest that mental imagery can be an effective way of enhancing sports performance.

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