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"If you can imagine it you can achieve it. If you can dream it you can become it." --William Arthur Ward.

One of the most powerful tools an athlete can use is imagery. The body cannot distinguish between something that is really happening, and something that they are visualizing. Since the mind leads the body, this is an invaluable tool if it is done correctly and on a consistent basis.

Imagery is a skill, a cognitive process in which you use your mind to create an experience that is not unlike the physical event. The goal is to use your mind to work on all aspects of your performance. For example, recalling your best performance, correcting technical errors and putting yourself in different situations under all sorts of conditions to help take away the element of surprise.

Every person has the ability to visualize success, it's just a matter of doing it. Imagery provides the strength, energy and motivation for upcoming events by recalling, step-by-step, the feelings of success. The purpose of imagery is to achieve in your mind exactly what it is you want your body to do. Here are some key elements to consider when using imagery:

1. Use all of your senses: The better and more detailed the image, the better your body can understand what it has to do. You need to make sure you are adding in not only what you see; but also what you hear, smell, taste, and what you feel.
2. You are in control: You need to be able to control the images you create in your mind. You control the movements and the outcome. You want to make sure you are only visualizing the positive.
3. Consistent practice: Just as with physical training, mental training should be done habitually. It should become a regular part of your practice schedule. You need to make the commitment and take the time to utilize this skill. It's your choice to make this a priority or not. Practice is always in season, your mind is your practice field any day, any time, any place - it is always accessible.
4. Real time: If you participate in a sport that is timed (track, swimming, speed skating, skiing, figure skating, etc.), your imagery of a particular race should be equal to the time of the actual event.
5. External vs. internal imagery: You can visualize from either an internal or external perspective. For the most part, it is best to try and be the person actually going through the motions so that you have a keen awareness of how it feels to do things the correct way. External imagery (as if you are a spectator or watching a video of yourself) is good for error correction, this way you can see what it is you are actually doing wrong, as would your coach.

The more you practice executing your skills in your head, the more it becomes a conditioned response, second nature. Which is exactly what you want your skills to be - instinctive. This also increases reaction time because there is no thought process, just action. This will help increase your self-confidence and keep you motivated to reach your goals. Doesn't it seem beneficial, then, to use this skill to help enhance your athletic performance? As an athlete, it would seem that you would want every possible edge you can get!

Karlene Sugarman, M.A., received her B.A. from St. Mary's College and her M.A. in Sport Psychology from John F. Kennedy University. Karlene has been the Sport Psychology Consultant for the University of San Diego baseball program for the last 8 years. She has also worked with athletes from colleges such as University of San Francisco, St. Mary's College, UCLA, Cal State Northridge, San Jose State University, as well as many other teams, organizations, clubs and businesses. She is a member of the Association for the Advancement of Applied Sport Psychology (AAASP) and was a member of the Sports Science Committee for the U.S. Tennis Association, Northern California until the committee was dissolved in 1999. She has written articles for magazines such as Collegiate Baseball, New Living, U.S. Handball, FastPitch World, and U.S. Roller Skating. She was the guest speaker for the First Lady's Luncheon at the 1999 Northern Marianas Sports Challenge in Saipan. Karlene is the author of Winning the Mental Way. Karlene resides in California.

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