Visualization, also called mental imagery or mental rehearsal, is the deliberate practice of creating or recreating sporting experiences in the mind. Effective visualization is vivid and multi-sensory — involving sight, sound, feel, and the sensation of movement — and controlled, meaning the athlete can direct the image toward the performance they want.
It works because vividly imagining a movement activates many of the same neural pathways as physically performing it, so the brain treats high-quality imagery as a form of practice. Athletes use it to rehearse and groove technique, prepare for pressure by making big moments feel familiar, and build confidence by repeatedly experiencing success.
The two qualities that make imagery effective are vividness (how real and detailed it is) and control (the ability to steer it deliberately). Both can be trained. Visualization is one of the six domains of mental performance; our in-depth guide covers the science and the practice of using it well.