Visualization

Mental imagery appears to have a small-to-moderate benefit in sports.

Visualization has more scientific backing than you'd probably expect.

But first, some disclaimers:

• I'm not a scientist or researcher; please don't take my interpretations as definitive truth.

• The research generally focused on sports other than BJJ.

• Visualization isn't a silver bullet that's guaranteed to solve your problems.

• Not all findings were positive; some reported neutral or even negative effects.
  
  

With all that in mind, here's what I found about visualization and how it could apply to Brazilian jiu-jitsu:

#1: Research supports visualization, but the benefit is small-to-moderate.
The effectiveness of visualization (or “imagery interventions”) in sports is widely studied and confirmed in a well-cited 2021 meta-analysis. That said, the benefit varies from small to moderate. Interestingly, while I'd normally consider visualization to be a training supplement, some research found a minor effect even when used as a substitute for training. This has potentially interesting ramifications for when you can't train, such as life events or injury.

#2: There are different ways to visualize.
Visualization can be used for general mental performance purposes, or specific technique purposes. At a general level, visualizing the performance environment is a form of mental preparation and can help with anxiety. At a technique level, you can mentally rehearse individual moves or skills. While that's obviously no replacement for real training, it could help you overcome the initial “hesitation gap” of learning a skill, where you're so new and unfamiliar that you can't recall the information fast enough to attempt it in a live environment.

#3: Visualize the process, not the outcome.
The research is somewhat consistent here: you're better off visualizing the things you'll do or experience, rather than the results you're hoping to get. That means mentally rehearsing specific movements, or real match stimuli like the anxiety and physical sensations you'll feel before and during a match.

#4: Visualizing is different from fantasizing or worrying.
Good visualization is mental rehearsal for the challenges you're going to face. It acknowledges the obstacles and helps you prepare for them. That's different from fantasizing (which is closer to wishful thinking) or worrying (which is closer to negative obsession). Good visualization is productive.

#5: Use visualization to create precommitments.
Visualization helps you prepare for the “what ifs” of high-stress environments like competition, and that means you can make decisions faster by figuring out in advance what you'd like to do. We call these precommitments: creating “if-then” rules that you'll follow when the situation arises. Thinking through these scenarios in advance helps you make better, faster decisions in the moment, and kills hesitation.

The mental game is arguably the hardest part of jiu-jitsu. If you want to study mindset further, check out our mini-episode on visualization. You should also check out our jiu-jitsu mindset courses with Erin Herle; shoot me a message and I'll comp you some free copies.

On the podcast:

• Ep. 94: The Champion's Mindset, feat. Travis Stevens

Further study:

• The effects of imagery interventions in sports: a meta-analysis, by Bianca A. Simonsmeier, Melina Andronie, Susanne Buecker, & Cornelia Frank