Integrating visualization as part of your pre-performance routine can help you to perform at your very best.  Visualization is a mental preparation technique in which you create positive performance images in your mind before practice and competition.  The idea is to simulate images (such as hitting a crosscourt forehand winner or a crisp backhand volley) as vividly and accurately as possible to create a déjà vu effect when performing the task in real time.  This sense of familiarity occurs because you’ve already executed the shot in your mind beforehand – in your mental preparation.

Systematic use of mental simulation programs the mind and body to perform automatically and without hesitation.  This speeds up reaction time which can be the difference between executing at a high level and coming up just short.  But to improve your psychomotor skills you have to consistently practice the visualization technique.

Two all-time sports greats who were pioneers in the use of visualization were Jim Brown, Hall of Fame running back, and Jack Nicklaus, arguably the greatest golfer ever.  Brown used to sit by his locker before the game (with his eyes closed) and imagine all of the scenarios that could play out while he is on the field.  He would “see in his mind’s eye” hitting the hole with speed and power, catching a pass out of the backfield, and stiff-arming a would-be tackler – breaking free for additional yardage.

Nicklaus once said, “I never hit a shot, in practice or competition, until I had a clear, in-focus picture of it in my head.”  Now, the majority of elite golfers on the PGA Tour incorporate visualization into their performance routines.

As the field of sport psychology continues to grow, visualization is being used by more and more athletes, coaches, and teams in all sports at all levels.  It’s all about leveraging your mind’s ability to think in pictures to give you the competitive advantage.  By routinely visualizing (creating or re-creating successful images) you can do the following:

1.    Improve technical, tactical, and physical skills
2.    Enhance motivation and confidence
3.    Solve problems and effectively deal with adversity
4.    Control your emotions and physiological responses
5.    Cope with pain and injury
6.    Manage errors and mistakes
7.    Improve resiliency and perseverance

You can improve all aspects of your performance by taking time out to visualize.  I recommend 15-20 minutes of mental rehearsal per day.  Take a few relaxing breaths before you begin visualizing to facilitate the start of your imagery exercise.  You can visualize with your eyes open or closed depending on individual preference.  In time your positive performance images will become more detailed and vivid with regular practice, and you’ll perform more instinctively and automatically during actual events.

The road to peak performance starts in your mind so envision successful experiences to take your game to the next level!

Below are some of the websites where you'll find EPC articles:

www.tennisweek.com	www.collegetennisonline.com
www.tennisrecruiting.net	www.itatennis.com