Imagery for Performance Enhancement ©

By Betsy Shoenfelt, Ph.D.

Whether we recognize it or not, most of us use imagery. Who hasn’t daydreamed of hitting the perfect drive? Imagery involves visualizing events in our mind’s eye to recall or create our own experiences or to imitate others. Successful golfers purposefully use imagery to enhance performance. Imagery can be used to learn and practice skills, overcome technique problems, control performance anxiety, increase self-confidence, and prepare for competition. Imagery is best used with other mental skills (e.g., relaxation, positive self-talk, and goal setting) over a period of time to enhance performance.

There are 3 keys to effective imagery. First, imagery should be positive. Always visualize yourself performing correctly. When using imagery to correct problems, always follow a "replay" of your poor shot with an image of yourself overcoming the error and correctly executing the shot. Imagery builds muscle memory; positive imagery reinforces the memory of proper execution.

Second, imagery should involve as many senses as possible including visual, auditory, olfactory, gustatory, tactile, kinesthetic, and the emotions associated with the experience (e.g., satisfaction, pride). Kinesthetic sense (i.e., the feel of the body as it moves) is critical to successful imagery. Using many senses creates more vivid images; the more vivid the image, the more effective the imagery. When golfers engage in vivid imagery, their brain interprets these images as identical to actually performing the behavior.

You can improve the vividness and controllability of your images with systematic practice. Make imagery an integral part of your game. When first starting, keep the imagery concise and simple. Initially choose a skill that is easy to visualize. As you become more proficient, use imagery with more complex situations. Imagery is a supplement to physical practice that can provide an edge in competition. Imagery can be a useful substitution for physical practice when golfers are unable (e.g., fatigue, injury, or just too busy) to get to the course or practice range.

A third key to imagery is the perspective from which you "view" the image. An internal perspective means the golfer sees the image from behind their own eyes as if they were inside their bodies. An external perspective is one in which the golfer sees the image from outside their bodies as with a movie camera. Elite athletes practice imagery from an internal perspective, which helps one become more aware of how the body feels when executing a skill. An external perspective can enhance confidence if used to see oneself successfully performing in a tough situation.

When is the most effective time to use imagery? Imagery should be practiced systematically and regularly. Incorporate imagery before, during, and after each practice session. Imagery should be an important component of your pre-shot routine. After you have analyzed the situation and determined your shot, visualize yourself correctly hitting the ball. Likewise, following each shot, reinforce good shots by repeating the shot through imagery and correct any miss-hits by visualizing yourself correctly hitting the ball.

Imagery is a basic skill to include in your "mental skills tool box." In future Golfer’s Tee Times articles, I will discuss in more detail how to incorporate imagery into specific aspects of your golf game such as your pre-shot routine.  

© Dr. Betsy Shoenfelt, a professor of psychology at Western Kentucky University, is a Certified Sport Psychology Consultant, a Member of the USOC Registry of Sport Psychologists, and a member of the Middle Tennessee Chapter of the Executive Women’s Golf Association.

Sport Psychology