There are many athletes in different sports who, in order to concentrate, choose to visualise the movements or entire phases of their training in preparation for competitions; before going to bed or first thing in the morning, or just before the performance as if it were a form of meditation to do at any time and wherever you are.
- Improve sports performance
- Promote the learning process (movements, athletic gestures, etc...)
- Control performance anxiety, especially before the race
- Create a general feeling of psychophysical well-being
- Increase concentration
- Focus on the goals.
In our daily routine we can apply this to cardio training as well as to other training focused on strength or stability. It's all about finding ways to train your concentration as well as your body.
1.Visualization to face a 5 km race
- Imagine the pace during the race. Would you start slowly?
- Feel your footsteps when they hit the pavement and your arms swing with the steps. You can also imagine what the air on your skin might be like.
- Feel your posture as you run. Then imagine that running becomes a little more difficult. Is there a hill to push more?
- Imagine you feel a little tired as you approach the end of the race. Feel the slight tension in your legs.
- Would you like to sprint to the finish line? Imagine doing so, giving all the energy you have as you run towards the finish line.
- Imagine exactly what it would feel like to cross the finish line. Are you exhausted? Do your legs hurt? See your family applauding?
2. Train strength with visualization
- Imagine you are at the gym or home gym standing and using a dumbbell, feeling everything about the exercise (dumbbell weight, shape, etc.).
- Imagine yourself doing the exercise in the exact position you would be in if you were actually exercising.
- Imagine what it feels like when the muscle contracts, whether it is the quadriceps during a squat or the abs in the middle of a series of crunches.
- Mentally perform the same number of repetitions as if you were in the gym.
Try to believe: the exercises will seem simpler and you will be more motivated from the first repetition.