How to Coach Yourself and Others Better Coaching Through Visualisation | Page 52

4. Cognitive specific (CS)
This involves seeing yourself perform specific skills, such as a
tennis serve, golf putt or triple-toe-loop in figure skating. If learning
and performance are the desired outcomes, evidence suggests that
CS imagery will be the most effective choice
5. Cognitive general (CG)
This involves images of strategy and game plans related to a
competitive event. Examples could include employing a serve-andvolley strategy in tennis or a quick-break play in basketball.
3.2 Where Do I Start?
To be effective, like any skill, imagery needs to be developed and
practiced regularly. There are four elements to mental imagery:
Relaxation, Realism, Regularity and Reinforcement (the 4Rs)
1. Relaxation
Having a relaxed mind and body so you can become involved in the
imagery exercises, feel your body moving and experience any
emotions generated. It may help to use a relaxation technique prior
to imagery training.
2. Realism
Create imagery so realistic you believe you are actually executing
the skill. In order to obtain the most realistic imagery possible, you
must incorporate clarity, vividness, emotion, control and a positive
outcome into your imagery:
 Clarity - Make the images as vivid as possible, include color
 Vividness - Incorporate as many of your senses as possible into

your imagery so the scene is as clear and realistic as real life itself

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