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THIS is the last of a four part series on Visualization in Sports. Read the first article here.

Is it possible to teach someone how to visualize?

Visualization is a scientific method that can be employed by any one to reach their goals.

Let me show you how i coach my previous team in visualization. My sport is relatively unknown, thus for the sake of understanding, i shall draw reference instead to shooting free throws in Basketball, and executing a free kick in Soccer.

It is important to note that the environment of choice affects how you visualize. Ideally we want a place that is quiet and serene. One place that I always like to bring my team to practice visualization is at the grandstand of my school.

Then you can either sit down or lie down comfortably.

Proceed to do deep breathing exercises, relax your body. Feel the tension in your body being released away as you breathe in….and out…in…and out…

Identify what you want to experience. For example, shooting the perfect free throw for basketball, or executing the perfect free kick.

Stage 1 – Dissociated Visualization

Step into Stage 1, see yourself from a third party point of view, experiencing the experience, whether it is shooting the perfect free throw, or executing the perfect free kick. Notice how it feels to you as you see yourself experiencing the perfect free throw or free kick.

Stage 2 - Associated Visualization

Now move from a third party point of view to the first person point of view. Step into the very person you are watching. Go on. See the court or the field as you would see as you step into yourself.

Feel the texture of the ball with your hand. Feel the condition of the grass on your feet, or the basketball court. Hear the bouncing of the ball or the blowing of the wind.

Now in the first person point of view, see yourself making the perfect free throw, or executing the perfect free kick. Notice how it feels as the ball released from your hand or your feet. Notice how it feels as you see the ball travel in the exact direction as you want to.

Stage 3 – Intensified Associated Visualization

Now, still in the first person point of view, we are going to go big, loud, rough and colorful!

As you stand to take the free throw or the free kick, notice how the environment is like. The grass beneath you is as green and crisp as the field which you play on. You feel the tightness in your shoes, you feel the sweat trickling down your face. You feel your heart beating faster and faster as you step up to take the free kick.

As you approach the ball, hear yourself taking the steps towards the ball, hear the grass rattle, and hear the thunderous sound as your feet meet the ball, and watch in palpitation as the ball fly exactly as you want to in to the top corner of the goal post.

At that moment, you clenched your fist tightly and pumped it in the air. You feel the elation of scoring a perfect free kick.

I have tried to make the description as brief and simple as i can. Wonder what you think about this four part series on Visualization? Do leave me your comments.

Visualization Four Part Series:

>> Part 1 - How Will Visualization Help You Get That Olympic Gold Medal?
>> Part 2 - Find Out Why Visualization Can Improve Your Performance As Much As The Physical Training Itself!
>> Part 3 - What Is Visualization?
>> Part 4 - How I Coach My Team In Visualization