Self Hypnosis for Athletes: Peak Performance

"I've discovered that numerous peak performers use the skill of mental rehersal of visualization. They mentally run through important events before they happen." Charles Garfield

"Visualization may be the most under utilized success tool that you posses." Jack Can field, author of 'Success Principles

A study mentioned in the bestselling book 'Psychocybernetics' by Maxwell Maltz goes as follows:

3 groups of basketball players of equal skill and numbers were put together for the study.

The first group was told to practice shooting baskets for 2 hours per day.

The second group was told to visualize shooting perfect baskets for 2 hours per day (with no physical practice).

The third group was told to watch TV and do no practice whatsoever.

It was found that after 3 weeks the group that was told to only visualize shooting baskets had made a slight improvement over the group that had been actually practicing everyday. The third group remained roughly at the same skill level with a slight decrease.

The results were very surprising back when this book was written. However, now we know why the group with visualization only should the greatest improvement.

The mind can't tell the difference between what is real and imagined. That is why when you are dreaming, in the dream, you believe it is real.

This means that when you visualize your mind activates as if the activity were real. Even your muscles receive information from the brain instructing them in the proper movement as per the visualization being rehearsed. In other words the visualization actually helped build muscle memory for the sport/activity being practiced! Muscle memory is essential for peak performance as it helps an athlete enter 'the zone' where he/she is focused only on the sport and the mechanics of movement and what should be done is totally unconscious and automatic.

Visualization helps reprogram your subconscious and thus performs the functions of self-hypnosis. Going to a deep level of trance and doing a visualization and doing a visualization on what you want to achieve enhances the visualization process which makes the self-hypnosis process even more effective.

If you do a negative visualization, such as imagining stuff that could go wrong you are doing negative self-hypnosis. This is the same as doing negative self-talk. Same applies to positive visualization. Positive visualization leads to positive effects.

The following example should make the power of visualization clear to you:

Tiger Wood's father is known to have used many self-help books and visualization techniques in his son's training to become one of the top golfers of our time. Yet he was dramatically beaten by a virtual unknown, Y.E. Yang at the USA PGA championship in Hazeltine. The best part is that Y.E. Yang also used visualization techniques to prepare himself for a possible battle with Tiger Woods way before the tournament took place. Generally when facing Tiger Woods, who is a living legend in golf, his competitors choke and don't play their proper game. The few games Tiger Woods has lost tends to be because of his own lack of performance. Y.E. Yang noticed this and in his own words...

"I've visualized this quite a few times - playing against the best player in the history of golf, playing with him in the final round in a major championship."

Of course, just visualizing yourself playing isn't enough. You have to visualize yourself being competitive, confident and focusing on winning - as Yang explains;

"When I was at home or at a tournament watching Tiger in the clubhouse, I'd usually try to visualize and try to bring up a mock strategy on how to win if I ever played against Tiger."

This should illustrate how valuable visualization is for peak performance for all athletes.

Staying at the top of your game is important for anyone that engages in sports. Every athlete will tell you that maintaining peak performance rquires hard work and consistency.

The following 6 tips will help you attain and maintain peak performance.

1. Exercise Regularly: This one may seem obvious but it needs to explained. Regular exercise not only keeps your muscles working but it also releases endorphins into your bloodstream making you feel good. Regular practice continuously develops the muscle memory that you need for peak performance. Yet you also need to take breaks to recuperate - relaxation is an important part of regular exercise.

2. Eat Quality Foods: If you eat high quality foods then your body will function better. Proteins and complex carbohydrates are essential to get the amino acids your muscles need as well as the energy you need to function optimally. You may need to consult a nutritionist to get the right foods for your body type and sport that you are training for.

Also get some supplements. Again you should consult a nutritionist to determine exactly what you need. It could be vitamins, whey protein, minerals and/or amino acid supplements that you need the most.

3. Deep Breathing: Doing deep breathing is not only a great way to get relief from stress it also supplies oxygen to the blood and with regular practice can help expand your lungs. Greater lung capacity is essential for any sport as it increases the blood supply to your muscles and improves concentration.

4. Do Visualizations: Studies have shown that just visualizing the skill you are mastering or competing in will improve your performance. Use meditation to enhance the effectiveness of your visualization has it takes you to a deeper level of mind. Meditation combined with visualization will improve your concentration and focus as well has improving your flow i.e. it will be easier for your to enter 'the zone'.

5. Stay Positive: Keeping a positive attitude and mind set is essential for peak performance. Here again visualization and even self hypnosis will help you more than a lot. Also, keep yourself surrounded by positive people and situations as much as possible.

6. Set Goals: Setting a goal not only focuses the mind but it also creates a sense of accomplishment once the goal is attained. Setting short-term and long-term goals is the best way to keep yourself motivated and moving forward.