The Power of Visualization: How Mental Rehearsal Enhances Performance

What if we told you that some of the most powerful training your brain can do... doesn’t involve moving a single muscle?

Elite athletes across every sport — from Simone Biles to Novak Djokovic — swear by the power of visualization, also known as mental rehearsal.

Both Biles and Djokovic recognize that mental preparation and visualization are crucial for success in their respective sports.

They use this technique to enhance performance, build confidence, and manage pressure, ultimately helping them achieve their goals when it matters most.

And here’s the best part: you don’t have to be a pro to benefit from it.

With just a few minutes of consistent practice, young athletes can sharpen their skills, calm their nerves, and boost their confidence — all without picking up a ball or stepping on the field.

In this article, we’ll explore what visualization really is, why it works, and how to start using it to unlock better performance in sports and life.

What Is Visualization in Sport?

Visualization, also known as mental rehearsal or imagery, is essentially the practice of creating or recreating experiences in one's mind to improve performance.

In simple terms, it's seeing yourself succeed before it happens.

But it’s more than just “thinking positive” or "imagining a good outcome."

Effective visualization is a deliberate mental skill in which athletes use all their senses—sight, sound, touch, and even emotion—to rehearse a skill, movement, or situation mentally.

This basically primes the brain and body for real action.

Now, athletes might use visualization for various reasons to rehearse different things, including:

• Mentally rehearse a perfect penalty kick

• Picture staying calm under pressure

• Walk through a game-winning play in slow motion

• Imagine recovering after a mistake and refocusing

And whether done for 30 seconds or 10 minutes, visualization can help young athletes step into competitive moments with greater clarity, control, and confidence.

But it’s not just theory or a nice idea — countless elite athletes, from Olympic gold medalists to professional team captains, credit mental imagery as a cornerstone of their success.

So it stands to reason that you, too, might benefit from starting to use this as part of your game preparation.

📣 Key Point: Visualization isn’t just daydreaming about winning. It’s purposeful mental training that helps you perform better when the moment comes — because your brain has already “been there.”

Why Visualization Works: The Brain-Body Connection

At first glance, visualization might seem like a soft skill — something optional or even a bit abstract.

But decades of research in neuroscience and sports psychology show that mental rehearsal is one of the most powerful tools athletes can use to train the brain for performance.

When an athlete vividly imagines a skill or scenario, the brain activates the same areas involved in actual physical movement.

First, the motor cortex, responsible for controlling voluntary motion, fires up during mental imagery just as it does during physical execution.

In other words, the brain treats well-constructed mental practice almost as if it’s the real thing.

This effect is so strong that researchers using fMRI technology have seen near-identical patterns of brain activity during both imagined and real movement.

That’s one reason visualization can help athletes refine motor skills, even without being on the field or in the gym.

It’s also why many professional and Olympic-level athletes use visualization during injury recovery — to stay mentally sharp and maintain muscle memory.

But the benefits go deeper than movement alone.

Visualization also engages areas of the brain involved in planning, focus, and emotional regulation, particularly the prefrontal cortex.

This makes it a valuable tool not just for skill execution but for managing nerves, staying composed under pressure, and building confidence.

When an athlete repeatedly visualizes a high-pressure scenario — like taking a penalty kick or stepping onto the beam — their brain becomes more familiar with the stress of the moment.

As a result, they’re more likely to stay calm and focused when the moment actually arrives.

What’s especially compelling is how mental rehearsal contributes to efficiency in the brain.

With repetition, athletes reduce the mental load required to make decisions or initiate movement.

Things become smoother, faster, and more instinctive — not because of raw talent but because the brain has already “been there” hundreds of times in vivid, intentional detail (like Michael Phelps describes in the video earlier)

These insights are also backed by numerous studies.

For example, a meta-analysis in the Journal of Applied Sport Psychology found that imagery significantly improved performance across a wide range of sports, particularly when it was used alongside physical training.

Another study in the Journal of Imagery Research in Sport and Physical Activity demonstrated measurable improvements in free-throw accuracy among basketball players using visualization alone, with no additional physical practice.

In short, visualization is mental training with real, physical effects.

It has the potential to wire the brain for confidence, prime the body for movement, and help athletes prepare for pressure — all without needing to leave their room.

🎯 Types of Visualization Used by Athletes

Importantly, visualization isn’t a one-size-fits-all technique.

Just like physical training, it can also be tailored to specific needs, sports, and situations.

And understanding the different types of imagery athletes use can help you or your athlete get more from each mental rehearsal session.

One of the first (vital) distinctions to understand is the difference between external and internal imagery.

External imagery involves visualizing yourself from a third-person perspective — like watching yourself on video.

This can be helpful for refining technique or understanding body positioning in space.

On the other hand, internal imagery is first-person — seeing through your own eyes, feeling your muscles move, and hearing the sounds of competition around you.

This type is often more potent for performance because it more closely mirrors the actual experience of competing or doing something.

More than that, though, athletes also vary in which senses they focus on.

Some use highly visual imagery, picturing every detail of the environment — the court, the weather, the scoreboard.

Others rely more on kinesthetic imagery, imagining what it feels like to move — the tension in the muscles, the rhythm of a stride, the grip on the racquet.

However, the most effective visualization often includes both visual and kinesthetic elements — blending sight, sound, and bodily sensations into a vivid and realistic mental experience.

Research has shown that multisensory imagery activates more brain regions than visual-only imagery, leading to stronger neural encoding and better skill retention.

For example, studies in sports like golf, gymnastics, and skiing suggest that athletes who incorporate sensations like balance, tension, and rhythm alongside visual cues tend to demonstrate greater improvements in both confidence and execution.

The more real the imagery feels, the more powerfully it translates into actual performance.

It’s also helpful to distinguish between skill-based visualization and scenario-based visualization.

The first involves mentally rehearsing technical movements — like a golf swing or a volleyball serve — in slow, focused detail.

The second prepares athletes for broader situations — for example, walking through the first few minutes of a game, staying composed after a mistake, or executing a comeback under pressure.

Elite athletes often use all of these forms in combination, depending on what they need that day.

A young gymnast might visualize the entire beam routine internally before competing, then switch to an external perspective later to evaluate her form and technique.

A goalkeeper might rehearse the feeling of diving to the left, hearing the crowd, and staying calm under pressure — all from the inside out.

The key is this: there’s no single “right” way to visualize, but the most effective mental rehearsal is structured, multisensory, and aligned with the demands of the sport.

🏅 Benefits of Visualization for Young Athletes

For young athletes, visualization can be a game-changer — not just in how they perform, but in how they feel leading up to and during competition.

It’s a skill that strengthens both the mind and the nervous system, giving athletes a mental edge before they even step onto the field.

One of the most well-documented benefits is improved skill execution.

An when visualization is used consistently and correctly, it reinforces motor patterns, decision-making, and timing — helping athletes perform more smoothly and instinctively under pressure.

For example, a young basketball player who mentally rehearses free throws daily is more likely to maintain rhythm and accuracy during a tense game situation.

Visualization also plays a major role in reducing performance anxiety.

Pre-competition nerves are common, especially in youth sports.

But when an athlete has already “seen” themselves succeed in their mind—complete with pressure, crowd noise, and high stakes—the actual moment feels more familiar and less threatening.

That means this mental familiarity breeds calm, control, and composure.

Another key benefit is boosted confidence.

When athletes repeatedly visualize themselves responding well to challenges — whether it’s sticking a landing, making a key pass, or recovering after a mistake — they begin to build a stronger belief in their ability to handle adversity.

That belief becomes a kind of psychological armor, especially in high-pressure situations where doubt can creep in, helping them consistently perform well.

Visualization also sharpens focus and attention.

One of the big differences I've seen between experienced (often younger) and more experienced players is that many young athletes tend to struggle with distractions or lapses in concentration, especially when things go wrong or in high-pressure situations.

However, mental rehearsal can help athletes train their attention to stay focused on what matters most — their breath, routine, cues — and tune out the noise.

Perhaps most importantly, though, is that visualization helps young athletes become more intentional about their preparation.

It gives them a sense of ownership over their mindset and performance — something many kids don’t learn until much later, if at all.

Ultimately, when used well, visualization isn’t just preparation — it becomes part of an athlete’s identity. “I’m someone who trains my mind, not just my body.”

And that shift can change everything.

🧘 How to Practice Visualization Effectively

As I mentioned before, visualization improves with training and structure like any skill.

While it’s a natural ability — everyone can imagine things in their mind — using it to improve sports performance takes intentional practice, just like learning a physical skill.

However, the most important ingredient in effective visualization, especially for sports performance, is realism.

The more vivid, detailed, and grounded the imagery, the more powerful its impact on the brain and body.

That means using multiple senses, clear mental cues, and emotional awareness to make the scene feel as close to the real thing as possible.

So, with that in mind, let’s break down a simple process for practicing visualization that young athletes, parents, and coaches can use:

1. Start with a Clear Intention

Every visualization session should begin with a purpose.

What are you trying to mentally rehearse?

It could be a specific skill (like a free throw), a whole routine, or a competitive scenario (like staying calm after a mistake).

The goal, however, is to create a mental “rehearsal space” for that experience.

I always refer to it as a "mental gym."

Next,

2. Find a Quiet, Focused Environment

In general, visualization works best when the athlete is in a calm, distraction-free space.

Sitting or lying down with your eyes closed can help deepen your focus, so aim to create a space for that.

Some athletes prefer soft background music, but silence usually works best for vivid imagery.

Now,

3. Engage All the Senses

Encourage athletes to go beyond just “seeing” the image.

This is usually what athletes think about when thinking of imagery.

But it's more than that.

What do they hear?

How do their muscles feel?

What’s the rhythm of their breath?

Can they hear the sound of the crowd or the coach’s voice?

The more sensory detail included, the stronger the effect.

For younger athletes, even a short prompt like “What do your (my) shoes feel like on the court?” can help anchor them in the scene.

But,

4. Keep It Short but Consistent

Visualization doesn’t have to be long — even 3 to 5 minutes a day can be powerful.

The key, as always, is repetition.

Mental imagery works best when done regularly, not just before big games.

Like shooting practice or conditioning, consistency builds confidence and effectiveness.

5. Use First-Person Perspective When Possible

Most athletes (seem to) benefit most from internal, first-person visualization — in other words, seeing the event through their own eyes.

This typically helps the brain map the experience more directly onto their motor and emotional systems.

If you struggle with this at first, it's okay to start with a mix of first—and third-person narration (as if you're watching yourself on video).

Finally,

6. Finish with a Win

Always end the mental scene on a positive note — completing the skill well, feeling calm and strong, or walking away confident.

This reinforces a success pattern in the brain, rather than getting stuck on errors or uncertainty.

However,

🧠 A Note on Common Mistakes

• Rushing the process: If imagery is vague or distracted, it won’t be effective. Help athletes slow down.

• Only visualizing the “perfect” outcome: It’s helpful to include challenges too — like pressure, fatigue, or small setbacks — and rehearse how to respond well to them.

• Not reviewing the experience: A short reflection afterwards (“What did you notice?” “What worked well?”) can deepen the learning.

🤝 Tips for Coaches and Parents

While visualization is something the athlete ultimately does on their own, coaches and parents play a key role in normalizing it, encouraging it, and helping it become part of daily training culture.

Most young athletes won’t start using mental rehearsal unless someone teaches them how — and shows them why it matters.

And with a little support, visualization can become as routine as warming up or stretching.

Here are some ways to support young athletes:

1. Talk About It Like It’s a Skill — Not a Superpower

Introduce visualization as something that athletes can learn and improve, just like passing, shooting, or conditioning.

This is vital, as I've seen many times in my work with athletes that unless you "sell" it as a skill, they simply won't take it seriously or make the effort to incorporate it into their preparation.

Explain how the brain doesn’t fully distinguish between real and imagined performance and how that can give them a competitive edge.

When young athletes see that it's grounded in science and will benefit them in the real sense, they're more likely to buy in.

Even something as simple as:

“This is what a lot of top athletes do before a game. Let’s give it a go.”

can do the trick.

2. Use It in Training, Not Just Before Games

Help athletes practice visualization during everyday drills — not just before big competitions.

For example, before shooting drills, take 15 seconds for each athlete to mentally rehearse their form and flow.

Or, during water breaks, invite them to close their eyes briefly and walk through a skill.

This creates the message:

“We don’t just train our bodies here. We also train our minds because it's important for optimal sports performance.”

3. Make It Part of Pre-Game or Pre-Routine Prep

If you’re a coach, add visualization to your athletes' pre-game warm-up.

I highly encouraged provincial and Super Rugby players I worked with in the past to do the same thing.

For the "high achievers," I even encourage them to make time for each practice to visualize executing their specific skills and goals (based on each player's PPP).

For your purposes, it could be a short team huddle where athletes close their eyes and mentally run through the opening minutes of the game, or each player can do it for their own game.

If you’re a parent, for example, encourage your child to take a few quiet minutes on the ride to the sports venue to breathe and mentally rehearse.

Keep it light, non-pressured, and consistent — the goal is to build comfort with the process over time.

4. Reinforce It with Language

Phrases like:

• “See it before you do it.”

• “Mentally rehearse that moment.”

• “Walk through it in your mind first.”

…are small but powerful ways to weave visualization into your coaching or parenting language.

The idea is to normalize it as part of the overall preparation process.

These types of comments also tell athletes that mental preparation isn’t something extra—it’s expected, respected, and effective.

As a mental skills coach who has worked with many professional players, I cannot overemphasise the importance of this.

5. Go Beyond Imagery - Celebrate Mental Wins Too

If an athlete stays composed in a high-pressure moment and later tells you they visualized it beforehand, praise that just as much as the play itself.

The more you reinforce the process, the more likely they will keep using it.

Visualization becomes most potent when it's built into the athlete’s environment, not just their private routine.

With your support as parents and coaches, it can become one of the most valuable tools a young athlete ever learns.

Final Thoughts: Imagery Is a Skill That Shapes Performance

Visualization isn’t just something elite athletes do — it’s something they do on purpose.

And it’s something young athletes can start doing right now.

By training the mind to rehearse movement, manage pressure, and envision success, athletes can build a kind of quiet confidence that shows up when it counts.

Visualization can also help them enter the game already prepared—not just physically, but mentally and emotionally too.

But again, it’s not about imagining perfection.

It’s about preparing for reality — with clarity, focus, and belief.

And like any skill, the more it’s practiced, the stronger it becomes.

💬 Ready to Train the Mental Game?

If you’re an athlete, parent, or coach and want support developing powerful mental tools like visualization, confidence, and focus — I can help.

I offer:

• 🧠 1-on-1 Mental Skills Coaching for Athletes

• 🏡 Parent Support to build confidence and resilience in young competitors

• 🧩 Customized Training Plans to strengthen the mental side of sport

👉 Let’s connect: Work With Me

You’ve trained the body. Now, let’s train the mind.