� Sports Psychology

Imagery Training to Boost Performance

Hello, this is Young-in teacher! :)

Before actually performing a skill, some students briefly close their eyes and “play it in their head”:
the moment their foot pushes off powerfully,
the feeling of the ball landing perfectly in their hands,
even the sound of their friends cheering.

This imagery training (mental imagery) is not daydreaming. It triggers brain activity very similar to what happens during actual movement, and can put the body into a “ready” state before performance.

Today, let’s look at how to weave this kind of mental rehearsal into PE lessons!

1️⃣ What is imagery training?

Imagery training is practicing movements or situations in the mind while the body stays still.
The key is not a vague thought, but a vivid, “almost real” experience.

Guide students to use multiple senses:

Sight: Lines on the floor, the goal net, the ball’s trajectory

Sound: The bounce of the ball, teammates’ voices, applause

Touch/Body feel: The weight of the ball, the ground under their feet, the air as they jump

Emotion: The feeling of “Yes! I did it!” after success

Our brain tends to treat this kind of vivid imagery as “almost real experience.”
So when students perform for real, it doesn’t feel unfamiliar. Instead, they think:

“Oh, this feels like something I’ve already done,”

and this boosts their confidence and sense of control.

2️⃣ Why does imagery help performance?

① Rehearsing the movement

From the run-up in a long jump to the landing,
students can mentally link complex sequences of movement into one smooth chain:

Imagining themselves succeeding, again and again

Helping the real movement come out as one continuous flow, not broken, hesitant chunks

② Reducing tension & improving focus

When students are anxious about failure, they can deliberately imagine themselves:

staying calm,

moving with good rhythm,

finishing successfully.

This can stabilize heart rate and help them feel more composed and focused.

③ Supplementing limited practice time

PE time is always short.
Imagery training can be done:

on the bus,

before sleep,

while waiting in line.

It’s a way to extend practice beyond physical time and space.

3️⃣ “Switching on the 5 senses” — Imagery at elementary level

If you say “Let’s do imagery training,” it might feel difficult or abstract.
Instead, try:

“Let’s make a movie of your success in your mind,” or
“Draw a preview picture of what you’re about to do, inside your head.”

Then guide them with concrete prompts like:

�️ Eyes: “Can you see the path of the ball coming toward you?”

� Body: “Can you feel your feet pushing the ground strongly?”

� Ears: “Can you hear the sound of the ball hitting your hand or foot?”

� Heart: “Do you feel that ‘Yes, I did it!’ feeling after you succeed?”

Giving students these specific “handles” makes imagery simpler and more effective
than just saying, “Think about it in your head.”

4️⃣ Lesson application tips (Ready-to-use routines)

✅ Tip ① Build a “10-second imagery rehearsal” routine

Before individual skill performance (throwing, vaulting, serving, long jump, etc.),
make this a standard routine:

Stand at the start line or in the ready position.

Close eyes and spend about 5–10 seconds imagining a successful attempt.

Open eyes and start immediately without hesitation.

Tell them:

“If you practice once in your mind before doing it for real,
your chances of success go way up!”

Over time, this becomes a personal performance routine for students.

✅ Tip ② Read an imagery script as a guided narration

The teacher can read a short, calm “script” like a radio DJ, and students close their eyes and follow along.

Example: long jump imagery

“Okay, close your eyes.
You are standing at the start line…
You see the white line under your feet…
Take a deep breath…
Now you start running with strong, confident steps.
You hear the rhythm of your footsteps on the ground…
You push powerfully off the take-off board,
and your body feels light as it flies through the air…
You land softly in the sand,
and you know right away — that was a successful jump.”

Then say:

“Now, let’s do exactly what you just did in your mind — with your body!”

This connects mental rehearsal directly to physical execution.

� In Closing

The phrase “Imagination creates reality” is not just a nice quote — in sports, it has a real scientific basis. This week in PE, try opening a “mental theater” for your students.

A child who has experienced success many times in their mind is far less likely to hesitate in front of a real challenge — they will be ready to run forward with confidence.

You’ve worked hard this week. Wishing you a peaceful and happy weekend! �