Preparing for the Inner Game of High Performance

An Olympian shares 4 mental imagery hacks for young athletes.

Key points

Physical training is just half the game; mental preparation makes champions.
Burnout can be avoided with a new scientific tool called functional imagery training.
Mental imagery plays a major role in amplifying motivation and resilience.

Being a champion is as much about mental strength, skill, and agility as it is about physical ability. Months and years of preparation, sacrifice, and determination can unravel if your mind is not on your team. With so much emphasis placed on physical development, coaches often lack the training to prepare athletes for internal battles. The old-school model of breaking athletes down before building them up is not working on today’s youth. Young athletes are rebelling against this old mode of thinking, leading to communication breakdowns, heartache, and resignation on both sides.

In a conversation with Olympic athlete-turned-coach Dan Walsh, he observed, “The best kids on paper are already broken when they get to college.” In Division I rowing, there is a growing concern that the best high school athletes arrive on campus with major injuries, burnout, or emotional fatigue. When Walsh was recruiting, he knew that discovering the four-year potential of the athlete was crucial. “We didn’t expect them to be ‘perfect’ on arrival, but parents pressured young athletes to hyperfocus on getting in without preparing them for the challenges once there.”

This pressure results in many top high school athletes signaling red flags in their freshman year, falling short of the future playmakers initially presumed. Walsh notes, “When talking with fellow Division I coaches and the young athletes, the biggest obstacle is realizing that college will be harder than expected. The pressure that parents put on their children to get into college via sports makes the sport more of a job with a dead end than a passion with lifelong benefits.”

Of course, not all young athletes are struggling. The playmakers, those who thrive, can be easily identified. They are the ones driving the process, accepting the early mornings and hard work required to compete at a high level. These athletes ask questions, figure out which school is best for their athletics, and take ownership of their time.

In contrast, athletes whose lives have been curated by parents may lack grit. Lacking autonomy over the process, they can lack confidence and they struggle. The athletes who arrive by their own decision, aware of the commitment, continue to love their sport are prepared for what lies ahead. Walsh reflects, “It’s almost like some athletes have imagined the hard work and accepted the process, and others haven’t. We need to better prepare our young athletes to experience, primarily in their mind, the hard work, the sweat, the sacrifices, and the challenges. Doing this will give them a better connection with future reality.”

The Power of Mental Imagery

Mental imagery isn’t new. It’s been around for decades and is one of the most researched ways of enhancing motivation and performance. What’s new is the way it’s now being taught, merging motivational conversations with imagery training, known in the academic world and by the sporting elite as functional imagery training (FIT). This groundbreaking method equips athletes with a realistic experience through their imagination. It addresses work and challenges head-on in advance of the pressure cooker, tapping into the athlete’s "why." FIT-trained coaches often ask, “Why is this important to you?” Then, FIT teaches athletes to use behavioral cues, like pulling their socks up or adjusting their rowing unisuit, to focus on their goal rather than on negative chatter and self-defeating inner talk. Negative thoughts are parked (not repressed) in the heat of competition and explored later to help resolve them or at least understand why they are surfacing

The Science of Functional Imagery Training

FIT involves using vivid mental imagery to strengthen motivation and reinforce goals. Unlike traditional visualization techniques, FIT goes beyond simple mental rehearsal by engaging multisensory experiences and emotional responses and is five times more effective than traditional coaching methods. By vividly imagining specific scenarios, such as achieving a personal best or triumphing over a tough opponent, athletes activate brain networks associated with motivation and goal pursuit. FIT excels at setting clear goals, amplifying motivation through imagery, and teaching individuals (and teams) ways to develop performance routines.

Setting Goals With Clarity

Central to FIT is the ability to set clear, compelling goals. Athletes are encouraged to imagine their desired outcomes in rich detail, focusing not just on the end result but also on the journey to get there. Whether it's mastering a new technique, surpassing a performance milestone, or winning a championship, vivid imagery helps athletes clarify their objectives and stay committed to their aspirations.

Amplifying Motivation Through Imagery

Imagery is a catalyst for motivation. When mentally rehearsing success and experiencing the emotions associated with achievement, athletes enhance their intrinsic drive. FIT teaches athletes to develop these motivational states during training and competition, fostering resilience in the face of setbacks and reinforcing positive habits that support high performance.

Practical Applications and Implementing FIT in Your Training Regimen

In practical terms, FIT can be integrated into various aspects of an athlete's routine to develop effective performance routines:

Pre-competition preparation: Imagining ideal performance scenarios primes athletes for success and enhances confidence.
Training enhancement: Imagery sessions can complement physical training, reinforcing muscle memory and optimizing skill acquisition.
Overcoming challenges: When faced with adversity, FIT helps athletes maintain focus, manage stress, and persevere toward their goals.

4 Hacks for Training Like an Olympian

1. Start with clear goals. Define specific, measurable objectives that resonate with your aspirations.

2. Create vivid mental images. Close your eyes and immerse yourself in the sights, sounds, smells, touch, and feelings of success. The detail matters.

3. Practice consistently. Incorporate imagery sessions into your daily routine, focusing on both short-term milestones and long-term ambitions.

4. Reflect and refine. Regularly evaluate your progress and adjust your imagery techniques to align with evolving goals and challenges.

FIT offers a tried-and-true way to enhance goal setting, amplify motivation, and ultimately propel young athletes toward new levels of success. As Walsh suggests, equipping young athletes with these mental tools can help them imagine future outcomes and embrace the hard work required to achieve their goals, turning challenges into opportunities for growth and success.

Dan Walsh is a father, Division I coach, and two-time Olympian. He won a bronze medal in the men's eight at the 2008 Summer Olympics.