Visualization is a technique commonly used in the mental preparation of athletes, but how effective is it really?
One of the most cited studies on this subject is that conducted by Dr. Alan Richardson , who examined the impact of mental visualization on basketball shooting performance.
This research has revealed that mental preparation through visualization can have effects almost equivalent to physical training , thus offering a powerful alternative or complement to improve athletic performance.
Methodology of the visualization study:
Dr. Richardson divided the participants into three groups:
Group 1: Physical Training – This group practiced basket shooting every day for 20 days.
Group 2: Mental training (visualization) – This group did not take any real shots but used daily visualization sessions, mentally imagining the precise actions of throwing the ball and scoring.
Group 3: No training – This group did neither physical training nor visualization.
The participants' performance was measured before and after this period.
Results and conclusions:
The results showed that the group that practiced only visualization improved its accuracy almost as much as the group that did real physical training .
Here is a summary of the conclusions:
Group 1 (physical training) improved its performance by 24% .
Group 2 (visualization) recorded an improvement of 23% , almost as much as those who trained physically.
Group 3 (no training) showed no improvement.
Why does visualization work?
Visualization acts directly on the brain by activating the same brain areas as those used during the actual physical execution of a task.
This allows athletes to strengthen neural connections and improve their motor skills even without moving. According to neuroscience research, when we imagine an action, our muscles receive electrical signals corresponding to the actual execution of that action, albeit at a lower intensity. This process is called motor simulation .
Practical implications for the mental preparation of athletes:
This study highlights the potential of visualization as a complementary tool to physical training, particularly for athletes:
Injured individuals who are unable to train physically but wish to maintain or improve their skills.
In the recovery phase , who want to remain mentally engaged without overloading their body.
Preparing for a competition , they can use visualization to refine technical skills without accumulating fatigue.
Scientific references and scope of research:
In addition to Richardson's study, further research supports this theory. Jeannerod (1995) explored how mental imagery and motor simulation activate the same brain regions as actual action. Other studies, such as that by Guillot and Collet (2008) , have shown that repeated mental imagery improves the accuracy and fluidity of complex movements in several sports.
Dr. Alan Richardson's study has transformed our understanding of the impact of mental visualization on athletic performance. It demonstrated that an athlete can improve their performance by practicing solely through thought, activating the same brain circuits as during actual action. This method represents an innovative approach to mental preparation, particularly useful for athletes in situations where intensive physical training is not possible or advisable.
References:
Richardson, A. (1967). Mental practice: A review and discussion. British Journal of Educational Psychology , 37(1), 1-9.
Jeannerod, M. (1995). Mental imagery in the motor context. Neuropsychologia , 33(11), 1419-1432.
Guillot, A., & Collet, C. (2008). Construction of the motor imagery questionnaire (MIQ-R) and MIQ-RS: Validation and new evidence for effective mental training techniques in visualization. Journal of Sports Sciences , 26(2), 91-97.
"Does this topic resonate with you?
Don't just stick to the theory!
Ask in the chat how to apply these techniques to your personal situation."
All sustainable performance begins with an accurate diagnosis .
Knowledge is the first step. The article you just read has given you insights and food for thought on an essential aspect of your mental preparation.
But knowledge without self-knowledge is merely theory.
-
How can you apply these concepts if you don't know your exact starting point?
-
How do you know where to focus your efforts to achieve maximum results?
The Mental Scan is your performance diagnostic. It's the objective starting point that analyzes the 7 pillars of your mental profile. It doesn't just tell you what to do; it reveals where you stand and gives you a personalized action plan to bridge the gap between your potential and your current results.
Stop navigating blindly. Make decisions based on an accurate map of how you operate.