THE FOLLOWING IS a 3-step visualization drill that we use in our program. We typically utilize the concepts of “mental imagery” and “performance visualization” the evening before the game — after our walk-through practice and before team dinner. I am the coach that administers the exercise and the environment is critical to the success of this drill. The atmosphere must be serious, yet relaxing.
Step 1: State of Relaxation
Environment plays a key role in helping your athletes center themselves and get to a point of centered relaxation. Select an enclosed large area that allows the team to lay flat with no body part crossed. Ideally, you want to locate to an area that is semi-dark. We have used our wrestling room and far corners of our fieldhouse. Again, make sure that all players are lying flat with no body part crossed or raised. You want flat bodies, lying on the floor.
The focus of step 1 is to help the athlete move to what’s called a state of “centered relaxation.” I have the players focus on my voice as I talk them through the following script (while the players are lying down flat on their backs, with nothing crossed and eyes closed):
Let go of today, all negative feelings and thoughts to leave your body. Each inhale should be positive feelings, positive beliefs and positive thoughts.
Each exhale will be the negative thoughts, beliefs and feelings you have experienced for today, for the week and in your mind currently.
Breathe in positive and relaxation.
Breathe out any and all negative feelings
Relax and let go.
Use about 2 to 3 minutes for letting the players just breathe and relax. Continue to remind them about centering themselves to relax. Your voice should be their focal point as they let their stressors flow away.
Step 2: Body Scan,Release of Tension
The purpose of the “body scan” and “release of tension” is that you want to attack areas of the body that have built up tension due to outside factors throughout the week. The environment doesn’t change for the exercise and the person doing the imagery should continue to breathe, relax and think about positive images.
Before you move on to visualization and performance imagery, we want to attack the tension in your player’s body. The following is an example of what I will say during this segment.
The body scan starts at your feet.
While you are breathing in your continued positive feelings, vibes and peace — I want you to flex the area of muscles around your feet. Hold that tension and force the tension to leave your body. Relax and let the tension leave.
(Note: We usually let them hold the flex for 3 to 4 seconds.)
Continue to breathe the good in and the tension out.
At this point I work our way up the body from feet to face and head with stops at all the major muscle areas. Continue to stress your breathing patterns, relaxation and the centered approach to preparation.
You will want to walk them through the body scan. You should be able to see the athletes all flexing and tensing the area after you announce where you are in the scan.
Use about 3 to 4 minutes to go through the complete body scan process. Continue to allow the players to breathe and stay relaxed, always stress complete breathing and positive feelings and thoughts.
Step 3: Positive Self Talk, Performance Visualization
This step is the actual mental imagery and visualization segment of this process. In this section, the coach wants to do all that they can to help the athlete picture the perfect outcomes, the perfect techniques, the perfect attitude and beliefs that lead to success on the field.
The goal of this segment is to get the player to see themselves performing at their peak performance and doing everything correctly. All the outcomes of each visualized goal are to the players benefit.
Do your best to paint the picture for the athlete, while using as many senses as you can. Bring out the atmosphere and try to make it come to life.
The following script is an example of what we’ll say during this segment.
Continue to breathe in peace and positive thoughts. Breathe out all the tension and negative thoughts surrounding your day and week.
Your thoughts should be nothing but positive internal self talk. Be excited about the game, but your excitement must be controlled and tempered by the fact that you have a job to do on this day.
Visualize your arrival for the game. You can hear your friends and teammates arriving, you can see the managers and coaches preparing for the game
You can smell the locker room and the left-over grass on various cleats, the smell of excitement for the game.
Picture your game preparation. Feel yourself getting dressed, taped and hear the friendly banter as you talk to your teammates. Everything is set for you to be successful. Continue to think positively and continue to hear positive self talk. You will succeed.
Envision your position meetings. Feel the positive energy as you plan for your game.
See your personal plan. This details what you want and will accomplish, how you plan to accomplish it and how you will succeed.
Visualize the team meeting. Sense the high energy in the room and the building of excitement as you know you can only succeed.
Picture your role. Concentrate on your positive outcome, on your positive actions and reactions.
Continue to think positively and continue to hear positive self talk. You will succeed.
Visualize the warm up. Feel the sweat building up and your muscles loosening.
Watch as your team warms up. Smell the smell of the grass, hear the sound of the bands and picture the crowd as they start to arrive. Glance at the other team and hear the sounds they make as they warm up.
Visualize your position warm up. See yourself going through your routine. Your performance is perfect. Your actions are aligned with success. You are flawless. Your mind is sharp and you thoughts all positive.
Continue to think positively and continue to hear positive self talk. You will succeed.
It is time to play the game. Feel the positive energy and the feeling that nothing but good can and will happen.
Imagine the kickoff. See yourself, your role, feel the energy, see your reactions and picture the most successful situation you can see in your role — nothing but success is possible in your mind.
The first quarter has started. Breathe in the positive as you go through the first quarter in your mind.
Visualize what you are doing. See yourself making plays from your position, watch the game around you and notice the success that is taking place.
Continue to think positively and continue to hear positive self talk. You will succeed. Breathe in the good and positive energy.
The second quarter has started. See the scoreboard, feel the energy as you have accomplished a very successful first quarter. Everything has fallen into place. You are performing at a top level and nothing is stopping you or your teammates. Feel yourself rise even higher as you continue to perform to the very best of your ability. The game is moving and you are feeling the best you ever have.
Halftime arrives. The previous two quarters have been your best football ever. You are sharp, crisp and you can see and hear the fans cheering as you exit the stadium. You see the agony on the faces of the other team. Smell the crispness in the air as the temperature drops. You have nothing but excitement. You are succeeding and doing your job to the best of your ability. You know that you have two more quarters of this euphoria.
Picture the second half. The kickoff comes, and again, you are in the best position — you’re perfect in your technique and you are succeeding in all of your assignments. Your skill is driving your opponent crazy as you continue to dominate.You know not to give up and that you want to continue to dominate. The game isn’t over. Relish in this success.
The fourth quarter is here. The team and you individually have experienced nothing but success. You are mentally sharp after three quarters. Your thoughts are keen and your vision is solid as you continue to make play after play. You’re unstoppable. You’re perfect. Nothing can slow you down. See yourself doing your job to the best of your ability.
Continue to think positively and continue to hear positive self talk. You will succeed. Breathe in the good and positive energy.
The game is over. The outcome is exactly what you wanted. Only you can feel what you are feeling right now. You gave everything you possibly could. You pushed yourself and those around you beyond any previous capacity. You have succeeded beyond expectations.
Slowly come back. When you are ready, sit up and continue to relax. Keep these positive thoughts and these visual pictures with you. We will succeed tomorrow night.
The actual visualization part of this drill takes about 10 minutes to do. We’ll change things up from week to week and throw in particulars about the teams we are playing.
Overall, this drill has been something that has helped our players. We’re making strides in our program and a lot of it has to do with getting our mindset to the appropriate place.