How visualisation can improve sporting performance, and what the latest research tells us about how often athletes should practise it.
How Olympic Athletes Use Visualization (And Why Your Brain Can't Tell the Difference) | Vibrae
The Research
A comprehensive systematic review and meta-analysis examined the effectiveness of mental imagery in competitive sport, bringing together findings from 86 studies involving 3,593 athletes.
Researchers investigated whether visualisation improves athletic performance, which aspects of performance benefit, and how frequently athletes should practise mental imagery to achieve the greatest improvements.
The findings provide encouraging evidence that mental imagery can be a valuable addition to physical training and psychological skills development.
Key Findings
86
Studies analysed
3,593
Athletes included
~10 min
Suggested session duration
The analysis identified several important findings:
Improved athletic performance: Imagery practice was associated with improvements across areas including agility, muscular strength and sport-specific performance.
Combining mental skills works better: Imagery combined with one or two additional psychological skills training techniques produced greater benefits than imagery alone.
Consistency matters: The strongest estimated improvements were associated with imagery sessions of approximately 10 minutes, three times per week, over around 100 days.
Practical across sports: Benefits were identified across different performance measures, including tennis and football (soccer).
These results suggest that mental imagery is most useful when treated as a structured, repeatable training skill rather than an occasional motivational exercise.
The Science Behind Visualisation
When athletes vividly imagine performing a movement, the brain engages some of the neural systems involved in planning, preparing and controlling physical actions.
This overlap between imagined and actual movement provides a plausible explanation for why mental rehearsal can support skill development and performance preparation.
Imagery can also help athletes mentally practise how they respond to pressure, fatigue, mistakes and unexpected situations.
Importantly, mental rehearsal does not replace physical training. It provides another opportunity to practise aspects of execution without the physical demands of performing the movement itself.
The RKPP Perspective
At Russell Knox Peak Performance, these findings reinforce an important principle behind the PEAK Method:
Performance is not just about physical preparation. It's also about preparing the mind to execute.
RKPP integrates visualisation, hypnosis, cognitive behavioural principles and practical psychological skills to help athletes develop confidence, manage pressure and maintain focus.
Through guided visualisation, athletes can rehearse specific moments of competition, experience the environment through their own perspective and practise how they want to respond.
This might include maintaining rhythm during fatigue, executing a technical skill, recovering after a mistake or remaining composed in a high-pressure situation.
Hypnosis can be used to create a focused, relaxed state before imagery, potentially helping individuals engage with the rehearsal experience. However, this particular meta-analysis did not establish that hypnosis enhances imagery outcomes.
One of the most valuable findings is that imagery appears to work particularly well when combined with other psychological skills.
This supports RKPP's integrated approach, while recognising that the complete PEAK Method has not itself been evaluated by this study.
Practical Takeaways for Athletes
For athletes looking to introduce mental imagery into their training, the research offers a useful starting point:
Set aside approximately 10 minutes for a focused imagery session.
Aim for three sessions per week, building consistency over time.
Visualise specific skills, situations or moments of competition.
Include realistic sensations, movement, breathing and decision-making.
Combine imagery with breathing techniques, performance cues or other psychological skills.
Rehearse responding effectively to challenges, not just achieving perfect outcomes.
The suggested frequency and duration are findings from the analysis, not a guaranteed optimal prescription for every athlete.
Final Thoughts
Mental imagery is more than simply thinking positively or picturing success.
It is a trainable psychological skill that allows athletes to rehearse execution, prepare for challenging situations and strengthen their approach to competition.
This research adds to the evidence that consistent mental rehearsal, particularly when combined with other psychological skills, can contribute to improved sporting performance.
At RKPP, the focus is on turning that research into practical mental training that athletes can apply when it matters most.
Original Research
Study: Systematic review and multilevel meta-analysis of imagery practice and athletic performance.
Research sample: 86 studies, 3,593 athletes.
Keywords: Athletes, athletic performance, imagery, psychological skills training, sports performance.
The abstract supplied does not identify the authors, publication year or article title. Add these details and the direct PubMed study link before publishing.
