Paul O'Brien
‘What you believe, you can achieve’. I would alter this slogan slightly to add ‘What your mind believes…’ Much research has been carried out relating to the power of the unconscious mind and its effect on our daily reality.
In a sporting context, we all hold onto beliefs about our abilities, talents and limits. Though we may not always be conscious of these, they affect our performance, be it at novice or elite level. In the run up to an event, I often find myself beset by conflicting emotions – nervousness, excitement, anticipation. I have also noticed that when I spend some time mentally preparing for an event, I am more focused and tend to perform better.
To achieve this, I use a technique called visualisation, or powerful visualisation as I like to call it. Powerful visualisation is a mental preparation technique where you ‘see’, in your mind’s eye, a future event. However, the technique is about more than just ‘seeing’ yourself during an event. To make the process truly powerful, you must also evoke the feelings you will experience, hear the sounds and perhaps even notice smells.
If this all sounds a bit ‘out there’, there is a huge field of research studies to back up this proven technique. One such research study was carried out in the University of Chicago. Three groups of basketball players were given tasks – Group 1 was asked to physically practice shooting baskets, Group 2 was told to do nothing, while Group 3 was asked to mentally rehearse (visualise) shooting baskets successfully every time.
The findings were astounding. Group 1’s ability to shoot baskets had improved by 24 per cent; Group 2’s ability had disimproved; Group 3’s ability had improved by 23 per cent, almost as much as Group 1, even though they hadn’t actually touched a ball during the course of the study.
So, the proof is out there. Powerful visualisation works. To make it work for you, try the following technique:
- If possible, visit the course where the event takes place. If this is not possible, at least source some pictures or maps online.
- Sit comfortably in a quiet place where you won’t be disturbed for ten minutes.
- After taking a few deep breaths, focus on your breathing for one minute.
- Begin to visualise yourself on the day of the event. In your mind’s eye, see yourself running/cycling past particular landmarks along the route.
- As well as ‘seeing’ yourself there, try to evoke feelings you would like to experience – feelings of confidence, enjoyment. Feel yourself being strong, fast, comfortable etc. It’s vital that you actually experience these feelings as if they are happening now. This will take a little practice but is worth it. You will actually be priming your subconscious mind, telling it what you want on the day so that you can more easily call upon these feelings when you really need them.
- Notice the sights, the sounds – the cheering of the crowd, the running river – perhaps even the smells as you run through a wood. Really immerse yourself in the experience as if it is happening now. Do this for ten minutes daily.
This technique will have a powerful effect on your subconscious and possibly, on your performance also. With time, you can learn to master the technique.
When practicing, try both associated and dissociated visualisation. Associated means living the event as if you are in it now, experiencing it through your own senses. Dissociated means watching yourself as an observer. By watching yourself this way, you can notice what you are doing wrong and try to learn from it. Associated visualisation on the other hand, has a far more powerful affect on your subconscious and allows you to really experience the event as if you were there. Give it a try, at the very least it will give you some extra ‘me time’.
Paul O’Brien is a Personal Trainer and Life Coach and runs his own fitness and coaching business in Westport. He is the founder of Bootcamp West, a fitness program running in Westport, Castlebar and Louisburgh. For information about fitness training, coaching, bootcamp programmes and new TRX classes, email Paul at paul@bootcampwest.com or call 086 1674515. visit www.bootcampwest.com or e-mail paul@bootcampwest.com or telephone 086 1674515.
