Check out the "Motivational Mental Rehearsal Guide" offer below and keep your EYES PEELED for the first drop of our new podcast Game Changers: Athlete Edition, where Kortney Harmon, my former athlete and I host experts from all walks of life and discuss best practices for athletes from pre-teens to twenty-somethings looking to improve their experience and performance. You can follow us on social media @gamechangerspod on all channels! You'll want to share it with the parents of your athletes...and who knows, you may find yourself as a guest (reach out if you are interested!).
None…and I mean not one of the athletes that played for me throughout my career ever came back and said, “Coach, I wish you would have worked us harder!” I don’t think it was ever a thought. That being said, I, like you, understand the necessity of repetition, conditioning and physical work. We don’t give ourselves a chance to win if we don't work.
Even so, adding mental rehearsal to our training is proven to ENHANCE the physical work we are doing…in more ways than one! It is not the end-all for peak performance, but its effects are worth the time and effort, as you’ll see below!
We are in the data-gathering stage of our 7th-grade science project. Although we have more to collect tomorrow, last week’s test results, along with a ton of existing research, highlight the power of mental rehearsal in performance improvement. And the numbers are impressive!
Here’s what we found so far!
In our small study, we tested 49 athletes in four different skill-based tasks: shooting a soccer ball on goal, dribbling through cones, throwing a baseball at a target, and completing a washer-and-string exercise. Not all athletes completed all four exercises, but we came up with 97 completed tests. We divided our subjects into two groups—one that mentally rehearsed (or visualized) their performance before a second attempt and a control group that did not.
The results were striking: 76% of those who used visualization improved, while only 43% of the control group improved. This reinforces the idea that mental rehearsal has a direct impact on motor control, accuracy, and confidence. Of course, our study was not done as a double-blind with meta-analysis and these athletes go through a year-long mental performance program (which I lead) and are familiar with mental performance tools. This does not mean they use them regularly (that’s the goal of the program, of course), but they are at least familiar with them.
As study after study has shown, using this tool is a great way to enhance performance. Here are some studies to back up our 7th-grade research!
Jeannerod & Decety (1995) found that mentally imagining movement activates the same brain regions as physically performing it. This means visualization can strengthen motor pathways even before actual movement occurs.
The crazy thing is that we’ve known the benefits of this tool since the early 80s and yet it is still “woo woo” for so many! Mid-80s research showed that imagery rehearsal can improve “muscle memory” without actual movement, meaning participants may have “practiced” more than just the physical repetitions. (Suinn,1985)
And Holmes & Collins’ (2001) PETTLEP model of imagery (physical, environment, task, timing, learning, emotion and perspective) suggests that vivid mental practice helps the brain recognize and correct movement errors before they occur. Back to last week’s comment by Drew Brees about having the answers to the test before the test!
Yes, our test group improved, and it proved our hypothesis. However, it’s important to note that nearly half of the control group improved, too!
Why? Research suggests several key factors: motor learning, error correction, confidence building and implicit learning. Simply attempting a skill multiple times allows athletes to adjust, refine their movements and gain familiarity with the task. Hence the need and benefits of repeated practice!! We know that the separation is in the preparation!
This means we need our test group's improvement through this lens, too! There is no doubt that these same factors enhance the performance of our group as well. But here’s the key takeaway: if simple repetition can help, structured mental rehearsal can accelerate progress even further.
Both groups improved due to natural learning processes, but the visualization group had an added advantage:
✓ Faster motor learning through mental activation of movement patterns.
✓ More effective error correction by mentally rehearsing correct movements.
✓ Increased confidence and focus, leading to better execution.
✓ Stronger muscle memory by engaging the brain’s motor system without actual movement.
By now, most of us are sold on the benefits of mental rehearsal on physical performance, but let’s look at how it changes the way we feel about our performance.
Back to our early '80s research, in 1983, Feltz & Landers found that athletes who use mental imagery before a task feel more confident and prepared.
So let’s ask, what are confident athletes imagining?
Lucky for us, Moritz et al. (1996) look at this exact question. They examined the types of imagery (mental rehearsal) used by confident athletes. They found that highly confident athletes don’t just visualize success—they engage in two specific types of imagery: motivational imagery and cognitive imagery.
Cognitive imagery goes back to the PETELLEP model and the other aforementioned studies that focus on skill execution, strategy, and movement mechanics. This could involve mentally rehearsing the exact steps of a free throw or a perfect golf swing.
But this motivational imagery is what Feltz & Landers uncovered. Motivational imagery helps athletes regulate emotions, build confidence, and mentally prepare for pressure situations. For example, an athlete might rehearse walking onto the field feeling strong and in control as opposed to them winning the jump ball.
Moritz et al. found that less confident athletes, on the other hand, tended to visualize negative outcomes or only used imagery reactively, often in response to nerves before competition. This suggests that structured, positive imagery practice can be a game-changer in developing both confidence and skill.
The idea of motivational imagery is exactly why I use the term MENTAL REHEARSAL as opposed to imagery or visualization! I look at this as a REHEARSAL of what you want to happen.
It’s a rehearsing a pregame confidence boost: A gymnast imagines the feeling of excitement and determination as they prepare to perform their routine flawlessly.
It’s rehearsing the overcoming of the inevitable pregame nerves and staying calm under pressure: A soccer player about to take a penalty kick imagines feeling completely calm, breathing steadily and blocking out distractions.
It’s mentally rehearsing pushing through fatigue, which we know is coming: A long-distance runner imagines themselves powering through the final stretch of a race, feeling strong with their legs responding effortlessly.
The funny thing with fatigue is that we think about it before it happens and normally look for ways to conserve energy instead of looking for ways to work through it. This is a common discussion with my clients: our tendency to hold back just in case. Instead, let’s watch ourselves deal with the inevitable (when everyone is tired) and train our minds and bodies to push through!
It’s rehearsing our bounce back or reset: A pitcher who just walked a batter pictures themselves shaking it off, taking a deep breath and confidently throwing a perfect strike on the next pitch.
It’s mentally preparing for tough opponents: A wrestler imagines staying composed, reacting strategically and outworking their opponent in a tough match. (This worked well for one of my wrestlers this weekend who finds herself in the #3 spot in the State tournament next weekend!).
This tool is so much more than a skill enhancer. It’s an overall performance enhancer!
Want a printable “Motivational Mental Rehearsal Guide for Teams”? Send me an email at juliej@ssbperformance.com and I’ll share it along with other ways to integrate mental rehearsal into your training.
Then, consider registering your team for my three-session mental rehearsal training that offers a structured approach to developing both motivational and cognitive imagery skills. This short virtual series ensures that athletes don’t just use this tool occasionally but develop it as a consistent and strategic mental tool.
Session 1: Understanding imagery, learning how to create vivid mental pictures.
Session 2: Practicing both motivational and cognitive imagery in sport-specific scenarios.
Session 3: Applying mental imagery techniques to real competition situations.
The Bottom Line is this...if 43% of athletes improve just by repeating a task, and 76% improve when adding visualization, why wouldn’t we use this tool more often? By integrating structured mental rehearsal into training, we can help athletes build confidence, refine skills, and maximize their potential without additional wear and tear on their bodies.
It’s time to dive in and get all we can from this tool! REPLY TO THIS EMAIL TO RECEIVE THE MENTAL REHEARSAL GUIDE AND TO SIGN UP FOR TRAINING. It’s always a great time to watch ourselves be awesome!
Manage the moments!
Julie
P.S. Get your “Motivational Mental Rehearsal Guide for Teams” by emailing me at juliej@ssbperformance.com and schedule a call to see how we can enhance your program’s mental approach!
Julie Jones
Mental Performance Coach
SSB Performance
juliej@ssbperformance.com • 234-206-0946
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