Visualization - It’s impact on performance, and how you can apply it.

My best advice is to work mentally… I have visualized 90% percent of my goals before scoring them” - Mohammed Salah.

This quote from Salah is massive, and it highlights the potential that lies in mental training, and particularly visualization. But what is visualization and how can you apply visualization as part of your routine on a daily basis or as part of your pre-performance routine? Let’s dive into the basics.

How Visualization Works

Visualization is a conscious, structured technique, often with a specific purpose, such as improving a technique, preparing for a match, or building confidence. The most important word here is conscious as this distinguishes visualization from something we all do - namely “daydreaming”.

In contrast to visualization, daydreaming is spontaneous and unstructured as the mind wanders freely without a specific focus or desired outcome. You have probably pictured yourself scoring the winning goal in a game but without details on how it is executed. Consequently, daydreaming has no real connection to actual skills or performance improvement.

Visualization, on the other hand, has a documented effect on performance. This is not to say that visualization can replace physical training, but it can be a powerful supplement.

To see visualization in action, let’s break down a legendary skill, the Elastico, mastered by players like Ronaldinho, Zlatan, and Neymar. When you visualize performing Elastico, your brain activates the same neural pathways that it activates when performing the skill in real life. This helps strengthen the connection between your brain and body, improving muscle memory and reaction time. In other words, you are more likely to execute Elastico successfully in a game situation if you visualize the skill several times beforehand.

Beyond practicing skills, visualization can also mentally prepare you for high-pressure moments by “experiencing them before they happen”. Visualize yourself walking into a packed Santiago Bernabéu, hearing the roar of 80,000 fans, and feeling the intensity of the moment. By mentally rehearsing how you want to respond in such a situation, you train your mind and body to stay calm, focused, and in control when the real moment arrives.

Researched Benefits Of Visualization

• Enhances Reaction Time and Decision-Making (Appelbaum & Erickson, 2018)

• Boosts Confidence and Reduces Performance Anxiety (Mills et al., 2000)

• Strengthens Focus and Concentration (Joy, 2022)

• Enhances Situational Awareness and Game Intelligence (Eldridge et al., 2023)

• Aids in Stress and Anxiety Management (Stornæs et al., 2023)

• Improves Learning of New Skills (Farias et al., 2022)

• Enhances Performance Under Pressure (Bashore et al., 2018)

• Supports Tactical Planning and Strategy Development (Datta & Kutzewski, 2023)

This is why elite athletes use visualization to boost confidence, improve focus, and refine their skills. They are preparing it to react faster and more effectively when the moment comes.

So, let there be no doubt; visualization will improve your game. Moreover, it can also be a game-changer in the recovery process from injuries. Adding visualization to your rehab routine helps keep your brain and body connected, even when you’re sidelined. Since the brain responds to imagined movements like real ones, visualization maintains muscle memory and coordination (Veraksa & Gorovaya, 2012). It also reduces pain by activating brain areas that control pain perception (Moseley et al., 2008), helping you feel more in control.

Injuries can cause stress, frustration, and fear of re-injury, but visualization keeps you focused and confident throughout your recovery. Mentally practicing rehab movements prepares your brain for a smooth return to training, speeding up recovery and improving overall outcomes (Naylor et al., 2021).

How To Start Visualizing

Here is a quick 5-step guide:

1. Find Your Space
   Choose a quiet, comfortable spot where you can stand, sit, or lie down without interruptions. Imagine this space as your performance environment, rich with details that remind you of where you’ll compete or practice.
   
   

2. Enter Your Scenario
   Close your eyes and step into the moment you want to prepare for—whether it’s a game situation or a practice session. Picture the scene clearly, and let yourself feel the emotions you’d experience, such as excitement, determination, or calm focus. Decide whether you see the action through your own eyes or as an observer watching yourself.
   
   

3. Visualize the Movement
   Break your move into three simple steps:

• Prepare: Start by shifting your weight or adjusting your posture, just like you’re getting ready.

• Initiate: Picture the very first action that signals your intent.

• Execute: Imagine the entire movement unfolding smoothly in real time, with every part of your body working together.

4. Engage Your Senses
   Bring your visualization to life by involving all your senses. Feel the movement in your muscles, hear the subtle sounds of your actions, and sense the environment around you. This multisensory approach makes your mental rehearsal more vivid and realistic.

   
   

5. Practice with Confidence

   Repeat this visualization regularly. Each time, focus on executing the move with precision and emotional intensity. Consistent practice builds confidence, sharpens your focus, and makes the move feel natural when it counts.

Start now by adding visualization to your daily routine and see how it sharpens your game. What skill or situation will you visualize first?

Get your personalized visualization script tailored to your goals and ambitions here: