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Visualization

 

Visualization

Try the following visualization exercises - be sure to visualize correct technique for specific skills

after you have completed each exercise, write down your thoughts (was it easy or hard to visualize, did you find your mind wandering?)

Exercise 1 (seeing through visualization)

  • Imagine a softball diamond .....
  • Imagine bases on the field .....
  • Imagine players positioned on the field.....
  • Imagine you fielding a ball in your position .....
  • Imagine you fielding a ball and firing it to 2nd base .....
  • Imagine the person on 2nd catching the ball and tagging the runner out .....

Exercise 2 (hearing through visualization)

  • Imagine the sound of players talking about the day before the warm-up .....
  • Imagine the sound of spectators .....
  • Imagine the sound of the team cheer before the game .....
  • Imagine the sound of the opponent's bat hitting the ball .....
  • Imagine the sound of a team-mate calling for the ball .....
  • Imagine the sound of the umpire calling "OUT!" .....

Exercise 3 (physically feeling through visualization)

  • Imagine the feel of a bat in your hands .....
  • Imagine the feel of the weight of your body in a solid stance at the plate .....
  • Imagine the feel of your hands on a solid drive of the ball .....
  • Imagine the feel of the hard ground on your feet as you are running to 2nd base .....
  • Imagine the feel of the field on your back as you slide safely into 3rd base .....

Exercise 4 (smelling through visualization)

  • Imagine the smell of fresh cut grass on the field .....
  • Imagine the smell of the leather from your glove .....
  • Imagine the smell of oil that you put on your glove .....
  • Imagine the smell of your favorite dinner cooking on the stove .....

Exercise 5 (tasting through visualization)

  • Imagine the taste of your favorite dinner that you just smelled .....
  • Imagine the taste of a dry mouth when you are thirsty .....
  • Imagine the taste or lack of taste of water that you drink after or during the game .....
  • Imagine the taste of a favorite beverage after a hard fought game ......

Reflections

e: I can see myself hitting a solid line drive which allows me to actually rehearse it before doing it

Practice with Visualization

Seeing and Feeling the Skill

Pick a skill that you have done perfectly (ie. catching a fly ball). As you visualize the skill, first "see" yourself perform the skill and concentrate on important parts of your technique. Concentrating on this part, try to feel the performance.

What skill did you visualize? Were you able to see and feel the skill being performed as perfectly as you have done it before?

Feeling the Skill

Like the exercise you just did, in a practice area, visualize yourself performing a task that you commonly perform in a competitive situation (ie. running to first base). This time try to feel yourself executing the skill perfectly as you would want it performed during competition. Now actually do the task as you did in your visualization.

Were you able to feel yourself performing the skill? How was your performance after the visualization? How can you use this technique before or during practices and games?

Feeling the Skill

Like the exercise you just did, in a practice area, visualize yourself performing a task that you commonly perform in a competitive situation (ie. running to first base). This time try to feel yourself executing the skill perfectly as you would want it performed during competition. Now actually do the task as you did in your visualization.

Were you able to feel yourself performing the skill? How was your performance after the visualization? How can you use this technique before or during practices and games?

Visualization Before Games

Put yourself in a situation where the competition is at a very important point. (ie. you are in the sixth inning, you are up by one run and the other team seems to be hitting better than they have since the game started), how can you use visualization to help you concentrate in this situation?
Put yourself in a common situation that you sometimes have trouble with during a competition (ie. fielding a grounder or fly ball when there are runners running on the bases), visualize the best response that you think should happen in this situation.
Put yourself in a situation that might cause anxiety or stress in during competition (ie. you don't like the opponent, there are scouts watching you), visualize a response that you would find calming or helpful to keep your concentration and energy level productive.
Put yourself in a very tense situation (ie. someone just said or did something that you found upsetting), see if you can use visualization to bring on a calming effect that will keep you focused on the competition and not focused on what just happened.

Visualization During Games

Seeing and Feeling the Skill

Use this technique in a competitive situation and experiment with the results (ie. in between batters, visualize fielding a fly ball or a grounder).

What skill did you visualize? Were you able to see and feel the skill being performed as perfectly as you have done before?

Practicing Just Before the Activity

Use this technique in a game situation and reflect on the results (ie. just before stealing, visualize yourself sliding into second base).

What skill did you visualize? Were you able to visualize yourself performing the skill perfectly? How was your performance after the visualization? How can you use this technique before or during practices or competitions?

Feeling the Skill

Use this technique in a practice situation and experiment with the results (ie. just before stealing, visualize yourself sliding into second base).

What skill did you visualize? Were you able to visualize yourself performing the skill perfectly? How was your performance after the visualization? How can you use this technique before or during practices or competitions?