B03. Visualization

Visualization is known in Japan as image training . Visualization can be used to learn new skills, hone skills, correct bad habits, prepare for a match (mental rehearsal) , etc. In addition, it has been reported that combining visualization with actual practice is effective when learning strategies such as formations in team sports.

Visualization generally involves closing your eyes and visualizing yourself playing well for a few minutes to a few tens of minutes . There are two patterns. One is to visualize yourself playing well alone (first person), and the other is to visualize yourself playing well with other players during a game, with the referee and spectators present (third person). Sometimes first-person and third-person images are combined . For example, in a basketball free throw scene, you can visualize yourself with the spectators, players, referees, etc. (third person), then zoom in on yourself with the ball, look at the goal, shoot (first person), and visualize the ball being sucked into the goal. In this way, you move from a third-person perspective to yourself and visualize yourself succeeding . If the image does not go well, you can stop the video, rewind it, and change it to a successful scene, just like you would do when you stop the video and change it to a successful scene .

It is considered better to do visualization more frequently , for example, three times a week rather than once or twice. It is also said to be effective to use visualization as a supplement to regular physical training, such as alternating with physical training . In addition, by holding sports-related equipment, such as a ball, bat, or racket , and visualizing the movements during an actual performance, it becomes easier to imagine the appropriate motor sensations.

A research report states that a female basketball team at a high school in the United States had a low free throw success rate, so the coach introduced visualization of successful free throws for 15 minutes before the warm-up before the game (Post PG et al., 2010). As a result, the success rate increased from 53.2% to 70.0% . Incidentally, when I was playing a basketball game with a junior for the first time in two years, I had been visualizing a step-back three a few days before, and even though it had been two years since I last played basketball, I was able to make a step-back three in the game. I can confidently recommend the use of visualization to everyone.