Posted on November 19, 2015 by Jenny Cromack
Sample Imagery Session
Following on from my last imagery blog I thought would provide a sample, walk through of an imagery session. This will give you an idea of how to successfully use imagery and get the most out of your training and performance.
For most people within the health, exercise and fitness environment cognitive specific imagery would be the most commonly used. This type of imagery aims to help develop skills, techniques, and improve their performance in specific tasks. This form of imagery would involve visualising specific movement patterns, exercises, or skills.
Sample Scenario:
Let’s say I am struggling to shift my bench press over that 100kg mark. I have been training and training but I am sat in a plateau and need to find an alternative method to incorporate into my training. Imagery may be a perfect way of helping me break this barrier.
Samples Imagery Walk Through:
Capturing the Physical and the Environment
To capture the environmental sensations I may perform my session in the gym itself. Here I would be getting all the sounds, smells, and atmosphere that would be associated with my bench press and training sessions. This would allow me to utilise these sensations when visualising my task, the bench press.
I would also wear the clothes I would usually wear when training. I would then get into my bench press position I may start by simply lying there gripping the bar (not lifting it off) then walking myself through my bench press in my head using the feelings of the bar in my hand to capture part of the physical element. To progress this I may then load the bar up to over where I am struggling let’s say 110kg. I will then assume my bench pressing position, grip the bar, and then lift the bar (with help if needed). I would not attempt to press this weight I would simply hold it off the rack and then walk through the bench press movement in my head. This gives me the feeling of the weight and bar in my hand. I could also drop the weight down and hold the bar at the chest level to create the feeling of the weight at different sections of the lift and then walk through the movement in my head.
Capturing the Task
The task imagery needs to be exact and fit your technique, skill level, and be a mirror image. So I could even start my visualisation by imagining myself loading the plates onto the bar with the amount I am aiming to lift. Remember it has to be realistic and represent your capabilities to progress. I would then imagine every step of the movement, as follows:
- Sat on the edge of the bench,
- I then lie back, place my ring finger at the line on the bar, and then wrap each finger individually around the bar.
- I then lift both feet up onto the bench and flatten my lower spine.
- Once my spine has been flattened I take one foot off the bench at a time maintaining a good spine position.
- I then take 3 deep breaths, press the weight up off the rack and pause.
- I slowly lower the bar down, touch it down to the chest, then immediately pressing the bar back to the top of the movement.
- I then slowly re-rack the bar, take a moment on the bench before sitting up back to the edge of the bench.
The more detailed your imagery the more effective its effects will be. As well as the technical details we want to capture the sensations during the task. So based on the above details my imagery would be as follows:
- When sat I feel the cold of the leather bench cover on my legs, I take in the smell of the gym.
- I then feel the cold of the bench move to my back as I lay back onto the bench and picture markings of the bar as I look up at it. I then feel my lower back flatten down onto the bench. I visualise the cold roughness of the metal bar on my hands and fingers.
- I then feel the position of my spine as I take my feet off. I also feel the hard floor as my feet touch down and roll flat.
- As I breathe in I feel the cold air of the gym pass down into my lungs and feel my chest inflate and deflate with my breath out. When pressing the weight up I feel the strain passing through my arms and the rush of blood I get to my head as I force the bar out of the rack.
- With the bar lowering I feel my arms moving down under the strain, I feel every usual wobble that I may feel. I then feel the heavy touchdown of the bar compress my chest as I then strain every ounce of energy back into the bar. I feel the pressure of the bar on my palms, and the heavy bursts of breath.
- I then feel and hear the clunk of the rack as the bar is slammed back into it.
This shows the detail you can go into to capture not only the technique of the task but the sensations associated with it. This is said to help create the physical feelings within the body without performing the task.
Capturing the Emotion
Similar to the above we also want to capture the emotional element of the task. So any feelings we may get prior, during, or after need to be recreated.
- Prior to the lift I feel slightly anxious, I get butterflies, but a sense of confidence creeps in just before.
- During the lift I feel a sense of determination and start willing the set to come to an end.
- After the lift I get a sense of relief and self-confidence, and almost an air of smugness.
These feelings need to be incorporated to get the most out of you imagery.
Capturing Perspective
This is a very personal preference. For gym based activities I use the “point of view perspective” whereby by I see and feel the task as though looking through my own eyes, from within. I feel that this helps create the sensations I would usually feel when actually performing the task. However, just as an extra example if I was picturing a sporting play, such as a line break in rugby, I would use an external perspective (looking from the outside) so I can capture the whole view of the action, and gain a panoramic and peripheral view of the activity.
Conclusion:
If you can use as much of the above when using imagery you are more likely to get the most out of this well used and effective technique. If done well you will often feel your body experience some of the physical feelings you get when actually performing. For the general guidelines on imagery visit my previous blog.