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Mental Imagery

by Tim Laskis, PhD

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WHY MENTAL IMAGERY DOES NOT WORK IN MOTOCROSS
Using mental imagery to improve race results is not new. For decades racers and athletes in a variety of sports have incorporated it into their training. However, most are not benefiting from it.
The reason it is not working has nothing to do with the actual technique. If done properly, it can have a huge impact in your training program. Many are not seeing results because they do not include all of the sensory information available.
First, let’s break it down. What exactly is mental imagery?  It is a multi-sensory technique that includes using sight, smell, sound, touch and even taste. Motocross racers can use mental imagery to perfect a variety of skills including their starting technique. You basically are using your mind to recreate the exact scenario as if you were actually doing in it in real time.
Think about the last time you walked up to the gate with your bike. What was the weather like? Was it hot and sunny? Do you recall if sweat was forming on your brow? How did the bike feel when you sat on it? Could you feel the stiffness or softness of your forks, shock or seat foam? When you cranked it, how did it sound?  While you were sitting on your bike with the engine running, could you feel the vibration of the engine? Could you smell gas or new google foam? What did you see in front of you? Was your mouth dry? How did the grips feel?
You may be thinking to yourself, what does all of this have to do with practicing my starts? The answer is that it has everything to do with properly using mental imagery to perfect your starting technique.
When you utilize mental imagery you MUST recreate every aspect of the environment as if you are really doing that activity. If you do, your brain cannot tell the difference and you will reap all the rewards without having to go out and burn through 25 real gate drops. You can do it all in your head.
However, if you only include one or two pieces of environmental information, your brain does not register it as real and you gain nothing. Think about it this way. Remember the old Pac Man video game?  It was fun, but there was nothing real about it. However, if you played Call of Duty, you get a lot more sensory information and at times it feels as if you are really there in the game fighting. It is more intense because there is enough information to make your brain believe it.  In playing Pac Man, your brain never really is tricked into thinking you are Pac Man.
HERE ARE FIVE TIPS FOR USING MENTAL IMAGERY:
1. Find a quiet place that is not too hot or cold.
2. Regulate your breathing (Coming Soon in an Upcoming Article)
3. Close your eyes and begin to image everything about the situation that you are practicing using as much sensory information as you can. Include what you see, smell, hear, feel and even taste.
4. Use it with starts to begin with. Then run it till you see yourself rounding the first turn in front of the pack. Repeat several times for 3-5 minutes. Then later on use it for one lap and eventually several laps of a race.
5. Practice mental imagery multiple times per day. Use it when you first wake up, during mid-day (prior to your race) and right before you go to bed. Using it at night, prior to bedtime primes your brain to continue it, even while you are asleep. Do you remember the last scary movie that you watched late at night? Then the next day you recalled a crazy dream of monsters chasing you. It’s the same premise. Your brain sometimes will continue to play automatically what you were thinking about or doing prior to falling asleep. It’s practicing without any effort.
THE OVERALL BENEFITS OF MENTAL IMAGERY INCLUDE:
1. Perfecting skills
2. Increasing focus
3. Priming your brain for success
4. Decreasing anxiety
5. Increasing confidence
If you never used mental imagery before, give it a shot. If you did in the past without any success, try it again. Let me know your thoughts. Email me at Tim@TimLaskis.com. Also, if you would like to become a Motocross Mental Performance Coach, take my free Intro course at http://coachwherever.com/landing/.
Timothy A. Laskis, Ph.D.
Motocross Mental Performance Coach
ClubMx

Using mental imagery to improve race results is not new. For decades racers and athletes in a variety of sports have incorporated it into their training. However, most are not benefiting from it. The reason it is not working has nothing to do with the actual technique. If done properly, it can have a huge impact in your training program. Many are not seeing results because they do not include all of the sensory information available.

Remember the old Pac Man video game?  It was fun, but there was nothing real about it. However, if you played Call of Duty, you get a lot more sensory information and at times it feels as if you are really in the game fighting.

First, let’s break it down. What exactly is mental imagery? It is a multi-sensory technique that includes using sight, smell, sound, touch and even taste. Motocross racers can use mental imagery to perfect a variety of skills including their starting technique. You basically are using your mind to recreate the exact scenario as if you were actually doing it in real time. Think about the last time you walked up to the gate with your bike. What was the weather like? Was it hot and sunny? Do you recall if sweat was forming on your brow? How did the bike feel when you sat on it? Could you feel the stiffness or softness of your forks, shock or seat foam? When you cranked it, how did it sound? While you were sitting on your bike with the engine running, could you feel the vibration of the engine? Could you smell gas or new google foam? What did you see in front of you? Was your mouth dry? How did the grips feel? You may be thinking to yourself, what does all of this have to do with practicing my starts? The answer is that it has everything to do with properly using mental imagery to perfect your starting technique.

When you utilize mental imagery you MUST recreate every aspect of the environment as if you are really doing that activity. If you do, your brain cannot tell the difference and you will reap all the rewards without having to go out and burn through 25 real gate drops. You can do it all in your head. However, if you only include one or two pieces of environmental information, your brain does not register it as real and you gain nothing. Think about it this way. Remember the old Pac Man video game?  It was fun, but there was nothing real about it. However, if you played Call of Duty, you get a lot more sensory information and at times it feels as if you are really in the game fighting. It is more intense because there is enough information to make your brain believe it. In playing Pac Man, your brain never really is tricked into thinking you are Pac Man.

Below are five mental tips for using mental imagery.

  1. Find a quiet place that is not too hot or cold.
  2. Regulate your breathing (Coming Soon in an Upcoming Article)
  3. Close your eyes and begin to image everything about the situation that you are practicing using as much sensory information as you can. Include what you see, smell, hear, feel and even taste.
  4. Use it with starts to begin with. Then run it till you see yourself rounding the first turn in front of the pack. Repeat several times for 3-5 minutes. Then later on use it for one lap and eventually several laps of a race.
  5. Practice mental imagery multiple times per day. Use it when you first wake up, during mid-day (prior to your race) and right before you go to bed. Using it at night, prior to bedtime primes your brain to continue it, even while you are asleep.

Do you remember the last scary movie that you watched late at night? Then the next day you recalled a crazy dream of monsters chasing you. It’s the same premise. Your brain sometimes will continue to play automatically what you were thinking about or doing prior to falling asleep. It’s practicing without any effort.

The overall benefits of mental imagery include:

  1. Perfecting skills
  2. Increasing focus
  3. Priming your brain for success
  4. Decreasing anxiety
  5. Increasing confidence

If you never used mental imagery before, give it a shot. If you did in the past without any success, try it again. Let me know your thoughts in the comments below.

About the Author: Tim Laskis holds a masters and doctoral degree in clinical psychology from The California School of Professional Psychology. He also graduated with honors from Rutgers University with a bachelors in psychology. In addition to his work as a clinical psychologist, podcast host, professor and author, he works as a Motocross Mental Performance Coach at ClubMX. Since 2014 he has worked with amateur and top pro riders on factory teams in the 250 and 450 classes. He offers individual and group mental performance coaching sessions. HAve a question? Email Tim.

Tim developed a NEW online Motocross Mental Performance Coach Certificate Course. This is designed for riding coaches, fitness trainers and parents of riders who want to develop a new arsenal of skills to help their riders reach their goals. Take his free Intro course today! Go to https://coachwherever.com/landing/.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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  1. Gravatar
    Cody Garvin September 12, 2018 at 1:40 pm

    I’ve been using mental imagery most of my career. It has helped with starts and even focus on lines to hit. At a minimum I have found it to relax me before an event. At a maximum it has he,led with results. Next time I’ll try and incorporate senses into it. I believe you’re onto something.

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