Using Visualization in Wrestling

Visualization is sometimes called imaginary or mental rehearsal.  It is a mental skill that can improve performance.  Visualization is the process of mentally viewing yourself performing skills and techniques. These visualized events can have an effect identical to the actual performance.  If practiced often, this can becomes an automatic response.

BENEFITS OF VISUALIZATION

- Perform better

- Improved confidence

- Better concentration

- Less nervous or anxious

- The ability to improve performance when unable to train due to injuries or illness.  

2 METHODS OF PRACTICE

Internal - Seeing it through your eyes as if you are doing the skill.  This is the desired practice because it more closely approximates the way the athlete competes.

External - Seeing it from the perspective of a camera filming you.  This is helpful in analyzing and correcting errors.  

HOW TO USE VISUALIZATION

1.  Start with a skill you already know and have a rough blue print of.

2.  Try to relax and get comfortable. Tension suppresses images.  Practice in a site with few 
     distractions. As skills improve, begin to practice with more distractions.  Works best with
     relaxation techniques.                                                                                                          

3.  Use as many senses as possible; hear, smell, touch and see.

4.  Bring up as many emotional feelings as you can.

5.  Be as vivid and as specific as possible.  Use trigger or cue words for fine details.

6.  Use partial movements or actions, thereby causing the muscles to practice as you visualize.

7.       Be sure to use the correct, proper and perfect skills in practice.  The more detailed the more  
       effective the visualization.

8.  The skills visualized should always be performed in their entirety.

9.   See a positive outcome with you in control.  Use positive reinforcement.  Negative thoughts
       and doubts doom performance.                           

10. Visualize an entire match. Imagine the actions at the speed at which they occur in reality.

11. Visualize the proper response to all the possible consequences that could happen, so you can
      avoid unexpected surprises.

12. Use visualization to help you with achieving your goals. Visualize the details of attaining your   
      goals.

WHEN TO USE VISUALIZATION

- At least 5-10 minutes 4-5 days/week

- On the way to practice and on the way home

- Before bed, dream

- In practice, visualize skills and corrections

- Before competitions, visit the site so that you can put together an accurate picture

- During the competition, see yourself in control

- When you cannot compete or practice

- Visualize an entire match

* The more times you practice, the more comfortable you become with the required action needed in wrestling well.  ; Thus, the more likely that the proper responses will occur.

- After competing, find a quiet place and recall your best performance.  This will help to recreate the your ideal competitive state.  Athletes should recall their best performances after competing in a quiet place to strengthen their blue print.  Visualize the entire performance immediately so those images of mistakes are vivid.  Avoid this when emotional or upset.  The athlete must be somewhat relaxed.  Use slow motion to analyze and correct mistakes.   When corrected speed up images to actual speed.