Visualization as a Pregame Talk

If sports are 50-90% mental, how are we preparing players for this 50-90% of the game?

Coaches often suggest sports are anywhere from 50-90% mental, but few train or even mention mental or psychological skills at practice. Mental Skills Training incorporates many skills, and visualization is one skill coaches can incorporate to increase relaxation and prepare players mentally for a game.

I first used visualization as an assistant coach with an U10 AAU team at the AAU Nationals. We lost our first two games, and we were nervous. Frustrated and at a loss, the Head Coach turned over the third game’s pregame speech to me.

I had no idea what I was doing as I introduced visualization into the pregame, but we won, and the head coach believed the approach worked. I did the same thing for each subsequent game. We won nine games in a row including the Consolation Championship.

First, I asked the players to spread out and find their own space. We played at the Disney Sports Complex, with very nice locker rooms, so this was not difficult. Each player had enough room so they did not affect anyone else. Next, I asked them to find a comfortable position to sit without squirming for five to ten minutes. Then I asked them to close their eyes.

Once they closed their eyes, I tried to calm their minds. We concentrated on breathing control. I asked the players to take a deep breath, hold their breath for a second, then exhale deeply. We counted the breaths to ten. Initially, with players unaccustomed to the exercise, we breathed together so everyone arrived at ten together.

Next, I asked them to visualize a theme. The first game, I asked them to visualize the best game we had played together, a game from the Regional Championships, which was fresh in everyone’s mind. I asked each of them to visualize her effort, execution, and enthusiasm during the game.

After a few moments of their individual visualizations, each player shared with the team. Each player’s comment incorporated a teammate — they likely were shy and did not want to talk about themselves. This worked even better than I could have anticipated. A guard mentioned a play when she got beat, but the center rotated and blocked the shot. Another player talked about a great pass they received from a teammate. They hyped up each other right before the game.

My idea was for the players to visualize their own efforts, but sharing something about a teammate was even better, as they gave each other confidence. They realized they could trust each other and play together.

After they shared their experiences, I asked them to visualize the upcoming game and imagine playing as they did in the best game they had ever played. After a few minutes, I asked them to share their visualization. I wanted them to vocalize their goals for the game: What did each plan to do to help the team?

Vocalizing a goal makes it permanent; it demands accountability. It is easy to waffle or change a goal in one’s head. Once it is written down or vocalized among teammates, it is an absolute.

This process provided time to discuss each player’s plan to help the team. Each player created a positive mindset and a plan to take on the court. The plan provided something to trust when they felt tight or pressure.

This visualization was not an exhaustive approach to Mental Skills Training, but combined relaxation and goal setting with mental imagery. I varied the exercise every game, focusing attention on something new. I asked them to remember why they started to play basketball; what was their original purpose? I asked them to think back to the beginning of the season and contrast with themselves then to see the progress they had made. I asked them to imagine the hours they spent practicing all season to remember their preparation. I asked them to think about their favorite part of playing basketball to recall the joy. Every game varied. I honestly had no plan. I just thought of different things in the moment. We had no idea we would play nine more games; everyone had to push back flights home and cancel plans to go to DisneyWorld!

The wins may have been a total coincidence, but the exercise was better than a typical pregame speech, as the players ran onto the court with confidence, togetherness, and a plan for the game. When talent is fairly equal, confidence, togetherness, and a plan is often enough.

Using visualization for the first time in the locker room before an elimination game in a national tournament is not the best method for introducing mental or psychological skills. Ideally, these skills are taught and practiced in a practice setting or meeting. Coaches often scramble for more time; a pre-practice or post-practice meeting focused on mental skills is a good way to increase practice time without additional access to a court. Just as we lift weights and condition our bodies off the court prior to or after practice, we can find time to meet with the team or individuals to condition their minds to prepare for competition.