Imagery
The PETTLEP Model:
Not all imagery is equally effective. To maximize its impact, athletes and coaches often use the PETTLEP model, which stands for Physical, Environment, Task, Timing, Learning, Emotion, and Perspective. This model ensures that the imagery is as functionally equivalent to the real experience as possible.
Breaking Down the PETTLEP Model
- Physical: Involve physical sensations or movements. For example, a weightlifter might tense their muscles while imagining a lift to mimic the physical effort.
- Environment: Recreate the actual environment where the performance will take place. If you're a golfer, imagine the specific course, including the weather and terrain.
- Task: Focus on the specific task you're performing. A sprinter should imagine the exact mechanics of their start, from the push-off to the first few strides.
- Timing: Match the timing of the imagery to the real action. If a figure skater’s routine takes two minutes, the imagery should last two minutes as well.
- Learning: Adapt the imagery as skills improve. A beginner might focus on basic movements, while an advanced athlete visualizes finer details, such as perfecting technique.
- Emotion: Incorporate the emotions associated with the performance. A basketball player might imagine the excitement of sinking a game-winning shot.
- Perspective: Choose a perspective that works best—either internal(imagining the experience through your own eyes) or external(watching yourself perform as if on video).
Tip
Combine multiple sensory details in your imagery to make it more vivid and realistic. For example, imagine not just the sight of the ball but also the sound of the crowd and the feel of the ball in your hands.
Paivio’s Imagery Framework:
To use imagery effectively, it’s important to align it with its intended purpose. Paivio’s imagery framework provides a structured way to do this by categorizing imagery into four distinct functions:
- Cognitive-Specific: Focuses on rehearsing specific skills or techniques.
- Example: A diver visualizing the exact sequence of movements in a dive.
- Cognitive-General: Focuses on rehearsing strategies or tactics.
- Example: A basketball team visualizing their defensive setup against an opponent.
