Using Imagery in Sports
USING IMAGERY TO IMPROVE
SPORT PERFORMANCE
INTRODUCTION
Imagery is usually thought of as having
a picture in your head of something
that you’ve done or are thinking about
doing, but it's really much more than
that. On the other hand, many people
think of imagery as something esoteric
or magical, but this is not what imagery
is all about either. In fact, every athlete
has likely used imagery at one time or
another. If you have ever daydreamed
about performing at your peak in your
sport, then you have used imagery. The
trick is, however, discovering how to
use imagery to deliberately enhance
your sport performance.
For the last 15 to 20 years, imagery
has been accepted by elite athletes
across sport disciplines to be an integral
part of their mental skills training. In a
1990 study, 90% of U.S. Olympic
Athletes reported that they used
imagery and 97% of these athletes felt
that it helped their performance. In a
1988
study,
99%
of
Canadian
Olympians reported that they used it.
If you've ever gotten psyched up from a daydream
about having a great sport performance, then you may
already know something about how imagery can affect
your thoughts, feelings, and behavior.
HOW IMAGERY WORKS
There are several theories that describe
how and why imagery might be
effective,
but
I’ve
found
two
explanations make a lot of sense to
most people. First, you can think of
imagery like a blueprint. When we build
a house we first create a blueprint to
help us organize and execute the actual
© 2012 Dana R. Blackmer, Ph.D., CC-AASP and The Extra Gear. All Rights Reserved.
1
Using Imagery in Sports
process of building. Similarly, imagery
helps us by creating a “mental
blueprint” in our minds that helps us
understand
the
organization
and
execution of a sports skill. Secondly,
some studies have shown that athletes
who image a sport skill may innervate
the muscles used in that skill, though to
a much lesser degree than in their
physical performance. For example, a
study done on a downhill skier showed
that while imaging a race the nerves in
her leg muscles fired in the same way
they would during the race. This firing
even became stronger at points in the
imagined race where the terrain was
most difficult. Therefore, this study
suggests that imagery might also work
by improving an athlete’s “muscle
memory.”
IS IMAGERY EFFECTIVE?
Many people are fascinated by imagery,
but because it seems mysterious, it can
strike some people as just being a lot of
hocus-pocus. This is not the case,
however. The results of many research
studies have confirmed that imagery is
effective in many areas of sport
performance. These benefits have also
been reported by many pro athletes.
While imagery should not be considered
a substitute for physical practice, when
imagery is used along with physical
practice it can enhance performance
more than just physical practice alone.
It’s probably best to think of imagery as
providing a mental training “vitamin
supplement” to your physical training.
FOR WHAT PURPOSES DO ATHLETES USE IMAGERY?
Many people are familiar with how
athletes have used imagery to improve
a specific sport skill. This is sometimes
referred to as mental practice. Imagery
can be used for a variety of other
purposes, however, including:

Mentally preparing to
(mental rehearsal)
compete







Finding and correcting mistakes
in technique
Rehearsing various competition
strategies
Increasing self-confidence
Improving motivation
Focusing attention
Regulating anxiety
Coping with and recovery from
injuries
HOW TO MAKE YOUR IMAGERY MORE EFFECTIVE
There are three factors that make
imagery more effective: Vividness,
controllability, and experiencing your
thoughts and feelings during your
imagery. Of these three, vividness and
controllability are the most important,
but all three of these factors deserve
some further explanation.
© 2012 Dana R. Blackmer, Ph.D., CC-AASP and The Extra Gear. All Rights Reserved.
2
Using Imagery in Sports
VIVIDNESS.
The more vivid your
imagery is, the more effective it will be.
Although many people use the term
“visualization” to describe imagery,
imagery is most effective when all the
senses are used. Incorporating the
visual, auditory, taste, smell, and
feeling of movement to an image can
make imaging more effective because it
make it more vivid. For increased sport
performance the visual and kinesthetic
(experiencing the muscle movements)
senses seem particularly important.
elation and joy you experienced at the
time as well as some of the thoughts
you were having. Imaging your
thoughts and feelings as clearly as
possible while you image is important;
you should strive to get the best idea
possible of how both your body and
your head are responding to what you
are imaging. The more you can be
aware of what you are thinking, what
you are feeling, and how your body is
feeling in the image, the more effective
that imagery will be.
Another
factor
affecting the efficacy of imagery is
controllability. This refers to the ability
to make an image do what you want it
to do. The more control you have over
an image, the more effective the
imagery will be.
Another factor that is often discussed in
imaging is perspective. Some people
tend to have imagery from an internal
perspective, that is, as if they were
seeing it through their own eyes. Other
people tend to have an external
perspective, that is, they tend to image
themselves as if they were watching
themselves on television. Most sport
psychology consultants agree that it
can be useful to gain experience in
doing imagery from both perspectives,
although
getting
a
vivid
and
controllable image is more important
than the perspective.
CONTROLLABILITY.
EXPERIENCING YOUR THOUGHTS AND
FEELINGS. A third factor related to the
effectiveness of imagery is people’s
ability to experience the thoughts and
feelings they have image while they
image. For example, if you imagine
your best sport performance ever, you
probably will feel some of the pride,
ASSESSING YOUR IMAGERY STRENGTHS AND WEAKNESSES
Everyone has the ability to use
imagery, but we all have different skill
levels and different areas of strengths
and weakness, just like with physical
skills. Additionally, just like with
physical skills, your imaging ability will
improve with practice. The first step in
creating an imagery program that will
be best suited for you is to determine
your imaging abilities. A simple way to
do this is to imagine something in your
sport that you are familiar with, like the
place you work out. Take a deep
breath, exhale and relax, close your
eyes, and imagine this scene as clearly
as possible. Try to see all the sights,
hear all the sounds, and feel what it’s
like to do your workout routine. Notice
how you are feeling and what your
thoughts are like. Take about 3 to 5
minutes to perform a couple different
activities, then open your eyes and
answer the following questions about
your imagery:
© 2012 Dana R. Blackmer, Ph.D., CC-AASP and The Extra Gear. All Rights Reserved.
3
Using Imagery in Sports





How clearly could you see the
image?
How clearly could you hear the
sounds?
How clearly could you feel your
muscles move as you performed
your workout?
How clearly did you experience
your thoughts and feelings?
How well were you able to
control the imagery?
You
can
get
a
more
accurate
assessment of your imagery strengths
and weaknesses by repeating the
exercise with other scenes and see if
you consistently have an easier time
experiencing your images with one
sense versus another, as well as
assessing how well you can control your
images.
For
an
even
more
comprehensive assessment of your
imaging strengths and weaknesses, use
a structured imagery rating scale, like
Vealey and Greenleaf’s (2006) “Sport
Imagery Evaluation.” This test, which I
often give to my athlete’s to assess
their imaging ability, is attached to the
end of this article.
EXERCISES TO IMPROVE VIVIDNESS
Everyone can benefit from exercises
designed to improve their images. The
following exercises will prepare you to
image more vividly and with more
control. They are not actually imagery
exercises, but they will help you
strengthen your “imaging muscles,”
much like strength training helps you
build the muscles you need to perform
physically in your sport. Because I like
cycling, I’ll give some examples from
this sport. You can use these examples
as jumping off points, and modify them
to fit your sport.
IMAGING A SPORT OBJECT. Take a few
minutes to look at something from your
sport, like your bike, your running
shoes, or a baseball, golf club, or
football. Look at it as thoroughly as you
can. See all the details you can see. For
instance, if you are a triathlete looking
at your bike as you prepare to go for a
ride, fill up the tires and look at the
rim, the spokes, the cassette, chain,
seat and chain stays, and the fork.
What do you notice? Is there a
particular smell you can sense from this
perspective? Examine each detail as
closely as possible. Next look your bike
from the side. Notice the angles in the
frame, how the saddle looks, the shine
or dirt you see. Take your hand and run
it over various parts of the bike. Notice
how they feel. Next sit on your bike and
look at it from this perspective. Notice
how the front wheel looks from here.
Observe the wrap of your handle bar
tape, how it feels in your hands. How
do you feel in the saddle? When you
put your hands in the drops?
By visually examining an object from
your sport you will be exercising that
part of your mind that is used when
creating vivid images. You will also
build up a storehouse of memories of
the objects used in your sport, so that
when you use imagery to enhance your
performance, you will be able to
incorporate that portion of your
imagery as vividly as possible.
Now do a
practice or training for your sport while
simultaneously taking in all the images
of what’s around you. Again, using a
THE
VIVID
WORKOUT.
© 2012 Dana R. Blackmer, Ph.D., CC-AASP and The Extra Gear. All Rights Reserved.
4
Using Imagery in Sports
cyclist as an example, ride your bike
and listen to the sounds it makes as
you turn the cranks. Are the sounds all
the same or do they subtly change each
cassette. Notice how this sounds and
feels. Finally, notice with all your
senses
the
differences
between
spinning in your warm up, hammering
in a hard interval, climbing a steep
grade, and cooling down. Whatever
your workout, try to examine all the
details through every sensory modality
as vividly as possible.
TRAINING WITH OTHERS. During your
next training session with your training
partner or team, use the ideas
described in the previous two exercises
and apply them to this group situation.
Notice the sights, the sounds, the
feelings of your muscles and your
thoughts and feelings. Pay attention to
the others around you. For example, if
you are a swimmer, notice what it’s like
to have someone pass you or to pass
someone else in the pool, what you see
while you perform different strokes in
the pool. If you train for a long time
and have to refuel, pay attention to the
smell and taste and texture of what you
eat and drink.
Taking in all the sights, sounds, and sensations around
you during a workout can help you strengthen the
vividness of your imagery.
time you are at the top of your stroke?
What do you see around you? How does
the wind sound in your ears? Where is
the sun? How does it feel on your face?
Are there birds singing? Can you hear a
car coming from behind you? How does
the sound change as it goes by? Now
shift back and forth from your big ring
to your small ring. What does that
sound like? What sensations do you
notice in your legs and feet as you
shift? Now do the same thing while
shifting to different gears on your
After
completing either of the two previous
exercises, you can improve your
imaging
ability
even
further
by
reviewing your workout or training
session right after you’re done. Take 3
to 5 minutes and close your eyes and
relive the workout or training session in
your imagination. Doing this while you
stretch after training or practice can
also be a great way to begin
incorporating
imagery
into
your
physical practice. As described above,
use all your senses to relive what the
exercise was like – what you saw,
heard, felt, tasted, and smelled.
IMAGINING
YOUR
IMAGES.
© 2012 Dana R. Blackmer, Ph.D., CC-AASP and The Extra Gear. All Rights Reserved.
5
Using Imagery in Sports
INCREASING YOUR MINDFULNESS. All
of the exercises above have to do with
making a conscious effort to become
more aware of yourself and your
environment. But, you can do this
anytime, not just when you are
training. In fact, your imagery ability
will increase if you become more aware
of what’s around you as well as the
internal experiences at various times,
for example, while eating meals, while
driving to work, or while you lie in bed
at night. As a bonus, if you continue to
become more aware of thing around
you, you may also get to enjoy some
pleasant discoveries along the way.
EXERCISES TO IMPROVE CONTROLLABILITY
After
completing
the
exercises
described above, take 3 to 5 minutes
and close your eyes and relive these
experiences in your imagination. Again,
doing these while you stretch after a
workout can be a great way to begin
incorporating
imagery
into
your
physical practice. While you imagine
what actually happened during these
experiences, take an extra step and
imagine changing the image to be
something that didn’t happen during
the actual experience. Use some of the
examples described and think of similar
things to control and change in your
particular sport:
IMPROVING A SKILL. If you had any
trouble performing a particular skill
during your practice, imagine yourself
going improving that skill. Do this right
after your practice for maximum effect.
For instance if you’re a tennis player
and wanted to improve your serve, you
might image changing various aspects
of your technique, such as increasing
your racquet speed, until you are
imagining a smooth, powerful serve. As
you create the imagery, try to get a
clear image of the feelings of the
muscle movements in your arms, legs,
and torso as you make a perfectly
placed, strong serve.
CHANGE THE VENUE. After a group
workout or scrimmage, try replaying it
your head, but this time change the
image to a competition. For instance, if
you are a cross country runner, imagine
your group training run and change this
in your imagery so that you imagine it
being a race. See and feel yourself
competing successfully against others,
making your way through the pack, and
sprinting confidently to the finish. If you
play soccer, replay the drills or
scrimmage as if it were a game, seeing,
hearing, and feeling what it was like to
run, pass, shoot, etc. Make sure to get
as clear a sense of what you can see,
hear, think, and feel as you can.
CORRECTING A MISTAKE. Try replaying
your workout, practice, or scrimmage in
your head, but this time imagine
yourself making a mistake. This may be
more difficult, as we tend to resist
imaging negative things. Imagine how
you might respond to the mistake –
how it feels, what you do, what you say
to yourself. Now imagine yourself
successfully coping with the mistake
and getting back on track. Again,
imagine what you would say to
yourself, how you would refocus, leave
the mistake behind you and how you
would finish the competition strong.
© 2012 Dana R. Blackmer, Ph.D., CC-AASP and The Extra Gear. All Rights Reserved.
6
Using Imagery in Sports
DESIGNING YOUR IMAGERY PROGRAM
Imagery can be used to achieve several
goals, so it’s easy to try to do too much
at once. The best way to decide how to
use imagery is to think about the goals
that you have and how you want to
achieve them (see the article on goal
setting for more information on this).
For instance, if your goal is to become
less anxious before a competition, you
might use imagery to prepare for a
competition, imagining using some
skills to successfully control anxiety.
You could also practice imagining a
peaceful scene before your competition
to help you get in a more relaxed frame
of mind.
Once you have defined the purpose for
which you are using imagery you
should work on building an imagery
script, which is described in the next
section. Begin practicing imagery in an
environment without distractions. Sit in
a comfortable chair, close your eyes
and practice a relaxation technique
before beginning (this can be a short
technique,
such
as
taking
a
diaphragmatic breath, as is described in
the intensity regulation article). Try
practicing at least twice a day for 3 to 5
minutes each. When you feel that you
have been successful in getting vivid
and controllable images consistently,
try performing the exercises with your
eyes open. This will help you get
familiar with how to use imagery during
a practice or competition.
Next, try practicing during commercials
while you watch television or during a
conversation at a party when someone
is boring you (just don’t get caught!).
This will help you focus on your
imagery in a distracting environment,
helping you to get one step closer to
successfully using imagery when you
practice your sport. Soon, you will be
able to use imagery, not only before or
after you do your sport, but during
practices and competitions as well.
Although some people think that it’s a
pain, keeping a brief log about your
imagery
experiences
can
be
tremendously helpful and save time in
the long run by helping you target ways
to improve the effectiveness of your
imagery. Consider jotting down some
notes about what you did, how it went,
and how vivid and controllable the
imagery was, along with any problems
or comments you have.
CREATING AN IMAGERY SCRIPT
The best way to practice imagery is to
have a detailed script that describes
what you want to image. Think about
what you want to accomplish with your
© 2012 Dana R. Blackmer, Ph.D., CC-AASP and The Extra Gear. All Rights Reserved.
7
Using Imagery in Sports
imagery and how the scenes would
unfold in your mind. Remember to
incorporate as much detail as possible,
using all your senses and your thoughts
and feelings. Keep your script to less
than 5 minutes and include:
YOUR SURROUNDINGS. Where you are,
what it looks like, what it sounds like,
what it smells like.
WHAT YOUR BODY FEELS LIKE. Notice
how your muscles move, how they feel,
the sensations of the sun and the wind,
the places your body makes contact
with other objects.
YOUR THOUGHTS AND FEELINGS. Write
down how you feel emotionally, what
you say to yourself, and you changing
reactions as the imagery progresses.
WHAT YOU WANT TO ACCOMPLISH.
Write down exactly how you will
perform successfully. Be realistic, but
make the imagery end with success.
For example, if you use imagery to deal
with exertion pain, imagine feeling
fatigued towards the end of a
competition. Imagine your muscles
hurting, feeling hot, breathing hard,
and thinking that you can’t go on. Then
imagine how you would successfully
cope with this situation, perhaps by
using thought stopping and thought
replacement or psyching up strategies.
End the imagery with the feelings of
having given your all and the
exhilaration of achieving your goals.
If you have the ability to make an audio
recording of your imagery script, this is
a great way to help you rehearse the
imagery. I have made imagery script
audio files for many of the athletes I've
worked with, and found them to be a
convenient and effective way to help
athletes use imagery to enhance their
sport performance.
If you are able to record your own
imagery script, I'd suggest that you put
the audio file in your iPod or MP3 player
so that you can listen to it whenever
you wish, and concentrate on creating
and maintaining a vivid and controllable
image as you follow along with the
script. To help get you started on
creating your own imagery script, I
have included a sample script at the
end of this article.
© 2012 Dana R. Blackmer, Ph.D., CC-AASP and The Extra Gear. All Rights Reserved.
8
Sample Imagery Script Dealing with Exertion Pain in Running I pull into a parking lot where the race will be held. I get out of the car and notice the white cumulus clouds slowly drifting across the morning sky. I smell freshly cut grass and feel the warmth of the sun on the side of my face. All around me people in brightly‐colored clothes are preparing for the race. I hear them talking to one another and the birds singing in the background. I feel slightly nervousness, just as I expected, but I smile, tell myself I’m ready, and then I feel confident, energize, and ready to go. I sign in, talk to some friends, and begin my warm‐up. I stretch, and feel my muscles become warm and loose. I rehearse my race in my mind, just as I have done in the past. I take a deep, slow breath and feel my lungs fill up with air. I slowly exhale, say "relax" to myself, and let all the tension out of my body. At the starting line I feel anxious to get started. Other people around me are jumping, talking, and trying to stay loose. My thoughts focus inward. I do a quick body check – I’m ready to go. The gun sounds, I say to myself "Let's go!" and begin running. I quickly develop a rhythm. My breathing becomes regular. I feel fluid, loose, yet full of energy. The muscles in my shoulders and neck are relaxed, and my arms are swinging like pendulums. I use the momentum to carry me further with each step. I feel the breeze in my face, hear the sounds of all the footsteps around me, and see the houses, trees, and spectators lined up along the route. I feel myself enter that zone where it's only me and the road. The running feels effortless; like I’m on autopilot. At the halfway point I look at my watch. I'm right at my goal. I pick up my pace to get a negative split. I feel the sweat on my face and notice my breathing is harder, yet still in rhythm. I see a hill in front of me and know that it's going to be tough. As I climb, my legs begin to burn. My breathing gets harder, and I feel my heart pounding in my chest. I looked down now and only see the patch of road immediately in front of me. For the first time I feel tired. As I continue to climb the pain in my legs gets worse. I think, “I can’t do this. I need to slow down.” I feel disappointed and irritated for not doing better. I knew I might feel this way, and am prepared for this moment. I expected to be in pain and I know what to do. I use my "stop signal" to stop this negative thinking. I say to myself, "Yes, this is tough, but you’ve done it before and you can do it now. Find your rhythm. Just keep going. Focus on what you need to do." I take a deep breath to relax my neck and shoulders. I imagine the air going straight to my legs, fueling them with energy. I imagine myself being pulled up the hill as if by a magnet. I say to myself, "This is it! Go!" I take several short, shallow breaths. I feel the energy moving into my legs, pushing out the fatigue. I pick up the pace. I feel more confident and energized as I crest the hill. I’m focused, intense, and more confident than ever that I will finish strong. I pass a runner, and then set my sights on the next. My strides become shorter and quicker. My heart begins to pound fast. I approached the finish line and I break into a sprint. I am breathing hard, my heart is pounding, and it feels as if I'm looking through a hollow tube at the finish line. I sprint across the line with the last bit of energy left in my legs and raise my arms. I slow to a jog, and the world seems to come back into focus. I see the other people, hear all the sounds around me. I'm completely spent, but feel exhilarated, satisfied, and proud. I smile widely and say to myself, "You did it ‐‐ great job!" I feel as good as I have in a very long time, and I know that this feeling will last all day long. Name: ____________________________________
Date: ___________________
Sport Imagery Evaluation
(from Vealey & Greenleaf, 2006)
DIRECTIONS: As you complete this evaluation, remember that imagery is more than just visualizing
something in your mind’s eye. Vivid images may include many senses, such as seeing, hearing, feeling,
touching, and smelling. Vivid images also may include feeling emotions or moods.
In the exercise you will read descriptions of general sports situations. You are to imagine the situation
and provide as much in detail from your imagination as possible to make the image as real as you can.
Then you’ll be asked to rate your imagery in seven areas:
a.
b.
c.
d.
e.
f.
g.
How vividly you saw were visualized the image.
How clearly you heard the sounds.
How vividly you felt your body movements during the activity.
How clearly you were aware of your mood or felt your emotions of the situation.
Whether you could see the image from inside your body.
Whether you could see the image from outside your body.
How well you could control the image.
After you read each description, think of a specific example of it --the skill, the people involved, the place
and time. Then close your eyes and taking a few deep breaths to become as relaxed as you can. Put
aside all your thoughts for a moment. Keep your eyes closed as you try to imagine the situation as vividly
as you can.
There are, of course, no right or wrong images. Use your imagery skills to create the most vivid and clear
image that you can. After you have completed imaging each situation, rate your imagery skills using the
following scales.
For items a-f:
1 = no image present.
2 = not clear or vivid, but a recognizable image
3 = moderately clear and vivid image
4 = clear and vivid image
5 = extremely clear and vivid image
For item g:
1 = no control at all of image
2 = very hard to control
3 = moderate control of image
4 = good control of image
5 = complete control of image
Practicing Alone
Select one specific skill or activity in your sport, such as shooting free throws,
performing a parallel bar routine, executing a takedown, hitting a ball, were swimming
the butterfly. Now imagine yourself performing this activity at the place where you
normally practice (gym, pool, rink, field, court) without anyone else present. Close your
eyes for about one minute and try to see yourself at this place, hear the sounds, feel
your body perform the movement, of your state of mind or mood. Try to see yourself
from behind your eyes or from inside your body as if you were watching the videotape of
yourself performing.
a. Rate how well you saw yourself
doing this activity.
1
2
3
4
5
b. Rate how well you heard the
sounds of the activity.
1
2
3
4
5
c. Rate how well you felt yourself
making the movements.
1
2
3
4
5
d. Rate how well you were
aware of your mood.
1
2
3
4
5
e. Rate how well you were able to see
the image from inside your body.
1
2
3
4
5
f. Rate how well you were able to see
the image from outside your body.
1
2
3
4
5
g. Rate how well you controlled
the image.
1
2
3
4
5
Practicing With Others
You are doing the same activity, but now you are practicing the skill with your coach and
teammates present. This time, however, you make a mistake that everyone notices.
Close your eyes for about one minute to imagine making an error and the situation
immediately afterward as vividly as you can. First, try to experience the feelings you
have as you make the mistake. Then, quickly try to re-create the situation in your mind
and image yourself correcting the mistake and performing perfectly. Try to see the
image from behind your eyes or from inside your body as you correct the mistake.
Next, try to see the image as if you were watching through a video camera as you
correct the mistake.
a. Rate how well you saw yourself
doing this activity.
1
2
3
4
5
b. Rate how well you heard the
sounds of the activity.
1
2
3
4
5
c. Rate how well you felt yourself
making the movements.
1
2
3
4
5
d. Rate how well you were
aware of your mood.
1
2
3
4
5
e. Rate how well you were able to see
the image from inside your body.
1
2
3
4
5
f. Rate how well you were able to see
the image from outside your body.
1
2
3
4
5
g. Rate how well you controlled
the image.
1
2
3
4
5
Playing In A Contest
Imagine yourself performing the same or similar activity in competition, but imagine
yourself doing the activity very skillfully and the spectators and teammates showing their
appreciation. As you imagine the situation, try to see the crowd and hear the noise they
are making. Imagine yourself feeling confident in your ability to perform, as well as your
ability to handle the pressure. Now close your eyes for about one minute and imagine
this situation as vividly as possible. Try to image yourself performing from inside your
body, as if you were actually performing, as well as from outside your body, as if you
were a spectator.
a. Rate how well you saw yourself
doing this activity.
1
2
3
4
5
b. Rate how well you heard the
sounds of the activity.
1
2
3
4
5
c. Rate how well you felt yourself
making the movements.
1
2
3
4
5
d. Rate how well you were
aware of your mood.
1
2
3
4
5
e. Rate how well you were able to see
the image from inside your body.
1
2
3
4
5
f. Rate how well you were able to see
the image from outside your body.
1
2
3
4
5
g. Rate how well you controlled
the image.
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2
3
4
5
Recalling A Peak Performance
Recall one of your all-time best performances—a performance in which you felt
confident, in control, in the zone. Close your eyes for about one minute and try to see
yourself in that situation, feel your emotions, and re-create the experience. Imagine
your performance and re-create the feelings you experienced, both mentally and
physically, during the performance. Try to see the image from within yourself, and then
try to imagine the situation from outside yourself.
a. Rate how well you saw yourself
doing this activity.
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2
3
4
5
b. Rate how well you heard the
sounds of the activity.
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2
3
4
5
c. Rate how well you felt yourself
making the movements.
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2
3
4
5
d. Rate how well you were
aware of your mood.
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2
3
4
5
e. Rate how well you were able to see
the image from inside your body.
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2
3
4
5
f. Rate how well you were able to see
the image from outside your body.
1
2
3
4
5
g. Rate how well you controlled
the image.
1
2
3
4
5
0
Visual
0
0
Scale Scores
0
Auditory Kinesthetic Emotions
Coach's Comments:
0
0
0
Inside
Outside
Control