The human brain has an extraordinary capacity to mimic or simulate perceptual experiences – both from the past and present. Simply thinking about shooting a basketball can shift our mind’s eye to the sights of the hoop, sounds of the ball bouncing off the court, or the feel of basketball in our hands. Luckily, we can hone in on this powerful capacity of the brain to improve our physical performance even when not performing the task.

This specific type of cognitive training is called “motor imagery training” and it  involves simply imagining yourself engaging in the specific physical activity you are trying to improve in without actually doing it. Usually, this involves tapping into all the senses involved with the activity, i.e., How does it look? How does it feel? How does it sound? 

Many high-level athletes, including swimmer Michael Phelps, have used motor imagery to their advantage in pushing the boundaries of their athletic abilities. Research has shown that the combination of motor imagery training with physical practice is more effective at improving performance than physical practice alone (Allami et al., 2008). Additionally, several studies show that the area of the brain stimulated during the actual activity is also activated when only thinking about it through motor imagery (Kimberely et al., 2016). Therefore, this practice has also been shown to be an effective tool in the rehabilitation process when trying to return to an old skill or sport. 

Here’s how to put motor imagery training into practice: 

Remember, this is a very conscious activity and requires attention. Set aside anywhere from 2 to 20 minutes to truly focus on the task you are trying to improve.

Use the power of visualization: Don’t simply only focus on crossing the finish line or the feeling of completing the performance. Take deep breaths in and focus to ease the mind. Then specifically visualize the skill you are trying to improve with keen attention to detail. 

Visualize yourself from different perspectives: You can visualize yourself either in the third person, as if viewing a video of yourself, or in the first person, in your own body performing your athletic skill. 

Prepare for all scenarios: Though we can never truly prepare for the unexpected, using motor imagery to imagine how you may handle less than ideal situations may help keep anxieties at bay when it comes to race day or competing against your friends in a round of golf. 

Engage all the senses: Consider all the small details that are incorporated into your athletic event. How does the water feel against your skin as you are going for your triathlon PR? What is the sound of feet hitting the track? What is the smell of the ocean breeze as you surf that big wave? 

Try this simple yet powerful tool and notice the changes in whatever your movement passion is!