The most productive times to practice mental training are just after you wake up and just before you go to sleep.
First, imagine someone else producing a skill the way you want to do it. Picture them doing the skill ten times; trying to visualize everything they have to do to be successful. Then, replace that person with yourself, picturing yourself doing the skill successfully.
Imagine exactly what the action will feel like. Find somewhere quiet to do this so that you are not distracted. Watch yourself doing the action from different angles and from different distances. The majority of the time should be spent visualizing only the action and not the outcome.
When visualizing the outcome, visualize success most of the time, but also imagine how you will handle failure or mistakes. Put a positive spin on these situations. Always imagine success to follow immediately after any failure or mistake.
The first ten times you "watch" yourself do the skill, all of your focus should be on the skill, but on subsequent viewings. Start to visualize the entire scene, including obstacles you will have to overcome to improve. Try to include the entire sensation – smell, sounds, people, etc. Repeat the exercise by narrowing your focus. Feel each small aspect of the skill. For example, if you're throwing a ball, imagine the feel of the ball and its' weight. Feel the positioning of your feet the first time, and the dirt or grass under your feet. Remember, don't just succeed at the skill you are visualizing, excel at it. In your mind you can be the best there is. The better you are the more likely it may one day become a reality.
See and feel yourself training and competing. You can use imagery to learn new skills, practice old ones and see yourself performing in locations you've never been to at all without getting sweaty, tired or injured. This will keep you calm, collected, and focused on your success.
Visualization Techniques
