Picture perfect: the science behind mental imagery for peak performance & best practices for mental imagery protocols in sport

Abstract Previous literature has established theories that suggest that mental imagery of a motor task is beneficial to performance. Other variables held constant, individuals tend to perform better after using mental imagery, especially that which follows the PETTLEP model, mimicking real experience with the involvement of all sensory modalities and emotions. Psychological data suggest imagery’s effect on performance may be mediated by internal emotions and cognitions, such as confidence, arousal, and concentration. Physiological data suggests imagery primes and activates muscles similar to actual execution of a motor event. Neurological data suggest imagery activates similar regions in the brain as executing an actual motor event, and like the muscles, primes the brain by strengthening neural pathways for efficient movement. With this theoretical backing, the present report explored the effectiveness of mental imagery from an applied sport psychology, psychophysiological and cognitive motor neuroscience lens. The following scientific findings and suggestions inform the aspiring athlete or established elite athlete on how to structure his or her mental imagery program, with actionable protocols to facilitate psychomotor refinement and peak performance. An example imagery script is included.