"Systems of Thought" - Installment 4
Visualization
“You have power over your mind not outside events, realize this and you will find strength”
Marcus Aurelius
Last post I defined Flow State and that state of mind is the key to peak performance. Athletes of all sorts have experienced this mindset wether intentional or not. I gave you my system for dropping into Flow on a regular basis and how to can build your day around it. Awareness of this state of mind should give you encouragement to stretch your abilities. Discipline with your checklist puts you in a position to make Flow State a habit; assisting with your productivity and enjoyment of the process.
This month I wanted to specifically talk about one of my Flow triggers; Visualization. I will explain how to do it, how to create a visualization system for yourself, and how it will impact your game. This technique is used by elite athletes all over the world and you would be at a disadvantage to not make it part of your game day routine.
Braden Holtby
A Visualization Study
The first thing that needs to be explained is why visualization (or mental rehearsal) is so widely recommended. The Free Throw Study is the most commonly cited study to explain the impact visualization has on performance. The study was conducted by Dr. Blaslotto at the University of Chicago in 1996.
He had three control groups:
1. Practiced free throws
2. Visualized shooting free throws
3. Did not practice
The control Groups had 30 days between the first tally of free throws and the last tally day.
Results by group:
1. Improved its efficiency by 24%
2. Improved by 23%
3. Saw no improvement.
They were surprised to find how close groups 1 and 2 were in their improvement. What they discovered is that when we visualize an action, the same brain regions are stimulated as when we physically perform an action. This part of the brain is the occipital lobe. This region is located at the back of the head and accounts for nearly a quarter of the brains overall capacity.
The Science
There is hard data proving that visualization is effective. As stated by Jim Lohr in Scientific American magazine, “Visualizing movement changes how our brain networks are organized, creating more connections among different regions of the brain. It stimulates brain regions involved in rehearsal of movement, priming the brain and body for action so that we move more effectively.” Visualizing improves reaction time, boosts confidence, and eliminates self consciousness which is a killer for peak performance. So I’m sure you’re thinking, “ok, visualization works, how and when do I do it?”
By this time you should notice some consistency with my posts. When I’m teaching a new technique the answer is create a system around that technique.
Here is my visualization system. (This works for me. The goal is to give you the framework and ultimately you have to see what work for you. No visualization routine is the same and you really have to dig deep within yourself to see what impacts you the most.)
Incorporate the major senses sight, touch, and sound.
Pick a place where you feel comfortable closing your eyes and be undisturbed.
Pick an amount of time that works for your game day schedule. (I have suggested to goalies doing it on the car ride to the rink or 10 minutes before you go out on the ice for warm up. If you’re not comfortable visualizing in front of your teammates then don’t do it in the locker room. The key is complete undisturbed focus.)
My Personal Routine
I start my visualization routine after I have done my mobility/activation routine (45 minutes), cold shower (3 minutes), getting half dressed (15 minutes). 15 minutes before we take the ice for warmups is my time. In my stall, in the locker room, in front of my teammates. It’s my final flow trigger before the game.
I start by playing the game back in my head in reverse. I hear the horn sound, and look at the scoreboard and see that our team has won, I see my teammates come off the bench to come congratulate each other. I hear one phrase repeated, “Way to close it out”, a mantra I repeat to myself is “close it out”. I close out periods and games. I don’t stop until I hear the horn.
Next, I visualize the final face off in our end. We lose the draw and I make the final save that secures the win. Then, I jump to my technical requirements, I see myself making saves with each part of my equipment from two funnel angles and the middle of the ice. I switch to low plays making sure I’m attached and locked into my posts and making reads entering and exiting the posts.
I move onto visualizing special teams plays that I pre-scouted with my goalie coach and being prepared for different power play set ups. I visualize making saves through traffic, finding pucks through bodies, and recovering to rebound opportunities. I visualize efficient puck playing, getting behind the net, being strong on my stick, stopping rims, and making crisp passes on the tape to my defensemen.
Last thing, I visualize making saves against the other team’s top players. If it comes down to a one on one situation, I’m going to be the difference maker this game. I visualize all these scenarios in about 5 minutes. Elite goaltenders read the game and pick up patterns faster then the average less-disciplined goalie. Visualization primes the brain to eliminate hesitation. When looking for a 1% advantage on your competition, visualization is a pillar you can rely on.
I have used this mental rehearsal framework since my first year in the USHL back in 2001. My routine has never been exactly the same with what I specifically visualize but the framework has been consistent. When I step on the ice, I am immersed in moment, and primed for Flow, our optimal state of mind. Take this framework, implement visualization into your game day routine, find the right time to integrate it, and practice seeing the game the way you want to play it.
-JP
This month’s reading suggestion: Peak - by Andrew Ericsson
EC Red Bull photos by Manuel Mackinger. IG: @mackingerphotography