Step 5/Mental Skill:

Mental Rehearsal
(VMBR)
The use of imagery, or VMBR, is one of the most powerful tools for peak performance.
Visualization enables you to program mind and body into a single unit.
VMBR- visual-motor behavior rehearsal-always involves relaxation followed by
visualization of competition. By preparing mind and body before your event, it gives
you an extra edge.

Training- VMBR, Stage 1

1. Pick a quiet place and time, and sit or lie down comfortably

2. Use centering to achieve a relaxed state.

3. Now, switch on a scene of familiar activity or situation that is relaxing for you when
you’re three. It might be a scene involving listening to a favorite record as you sit on
a specific chair in your room, or a specific beach you have visited, etc.

4. Let this scene developed, allowing yourself to be three and using any senses that
make the experience real for you. Don’t try to force the scene; as any have visited,
etc.

5. As you experience this relaxing scene, use it to further increase your relaxation.
Allow your senses to enable you to be aware of being in the scene, such that you are
truly there. Retain the scene for 30 seconds or so.

6. Now switch off the scene

7. Return to centering

8. Switch on the scene again. Retain it, and be there in the scene for about 30 seconds.
Then off. Then center.

9. Repeat

10. End the training session by first moving fingers and feet forward and backward,
then opening you eyes.

11. Repeat once daily for at least three consecutive days.

Training- VMBR, Stage 2
After about three repeat sessions of Stage 1, you should now be good at centering and
visualizing the relaxation scene. Do not proceed to Stage 2 until you are able to develop
your relaxation scene vividly and are realistically in it each time. In all scenes, always
be there as a participant (inside your body) and not an observer (outside your body).
Pick a quiet place and time. Sit or lie down comfortably.

1. Use centering to achieve a relaxed state.

2. Switch on your relaxation scene, and let it come realistically. Be it for about
30 seconds.
3. Switch off the relaxation scene
4. Use centering
5. Now, switch on a success competition scene – a specific event in which your
body functioned at a peak performance level. Let the scene be real and vivid,
and be there again. Be in it long enough to experience the major parts of the
event (e.g., through the finish line, or until the point was finished.
6. Switch off the scene and center
7. Switch on the success scene again, experience the competition, especially
how well you are functioning.
8. Switch off scene, center, then end session
9. Repeat the success scene at least three times within a 30-40 minute session
10. Practice Stage 2 training once daily for at least three days

Training – VMBR , Stage 3

You are now good enough in VMBR that you can now apply it for different goals.
Decide which goal VMBR should help you to achieve as you prepare for the next
competition. Once you select your goal, then use the appropriate procedure described
below pertaining to that goal. Using this procedure, use VMBR once a day for five
consecutive days up to your competition. (Use the Training Log at the end of this Step,
when you’ve decided on which of the following goals you want to achieve.)

Goal: To be able to develop control over the winning feeling (see Step 4) to
help you perform better.

Procedure: Identify a prior competition where you had that winning feeling (review
your answers from the training log for Step 4 ).
Intiate VMBR.

1. Center.
2. Switch on the relaxation scene for about 30 seconds.
3. Switch off relaxation scene.
4. Center.
5. Switch on the success competition scene as in VMBR, Stage 2.
6. Switch off scene and center.
7. Switch on the winning-feeling scene for about 30 seconds.
8. While in this scene, experience the winning feeling.
9. While in this scene, also mentally repeat the word or phrase you decided best
triggers this feeling (see Step 4).
10. Switch off this winning-feeling scene and center.
11. Repeat the winning-feeling scene two more times, centering each time after you
switch it off.
12. Now switch on being at the field/gym where your next competition will be held.
Visualize yourself on the field / gym just before the event is to start. While you are
waiting for the start, visualize yourself using your winning-feeling word or phrase to
trigger the winning feeling.
13. Switch off this scene and center.
14. Repeat this scene two more times.
15. Switch on your success competition scene, experiencing the success feelings
associated with this scene.
16. End session with centering.

Goal: To remove tension if there is a moment in competition when you always

get too tense.

Procedure:

1. Center, then visualize yourself in competition just before that moment before you
normally become tense.
2. While you are experiencing the scene, pay attention to the experience of relaxation
you had acquired through the centering.
3. If you discover that you are starting to feel tension building , end the scene and
return to centering.
4. When the centering exercise has led to you’re being relaxed again, switch on the
scene.
5. When you are capable of visualizing the scene without tension, this signifies that
you have now learned to eliminate the tension.
6. Repeat visualizing the scene without tension two more times.
7. Switch on your success competition scene, experiencing the success.
8. End the session with centering. (Do not be discouraged if you are not completely
successful in one session. Continue to practice the above steps until you are capable
of staying relaxed during the visualization. However, be certain to end each session
with centering to retrieve a relaxed state.)

Goal: To practice a part of your sport (such as an explosive start, running

smoothly, proper extension, powerful release, a routine, etc.) What part of
your technique you practice may be devised by you and your coach, from
video-tape, from biomechanics analysis, etc.
Procedure: Pick a competition or practice scene during which you would perform
with the above movements or actions.

1. Center.
2. Switch on the competition or practice scene, visualizing yourself performing this
specific set of movements or actions.
3. Notice the way in which your body moves and the general “feel” as you correctly
perform the movements or actions.
4. Switch off the scene and center.
5. Repeat this scene for a total of two more times. Make certain that your rehearsal
involves correctly performing the desired movements. Remember that you are
programming your body, and hence you want to program correct and not incorrect
movements.
6. Switch on the success competition scene, experiencing the success feelings.
7. End the session with centering.

Goal: To practice your keys or the trigger phrases or attitudes that help you to
peak performance. For instance, instead of a specific movement, you
might visualize:
- competing, repeating your key phrase or image, such as “remember,
smooth and easy” or “explosive, like a bullet.”
- Competing, emphasizing an attitude such as “aggressive” or “go all
out.”

Procedure: Identify your keys or trigger phrases or attitudes that you feel will help
your performance ( review your answers in the following self
assessment).

1. Center.
2. Switch on a competition scene for practicing the keys or attitude.
3. Rehearse your key or the attitude.
4. Switch off the scene and center.
5. Repeat the scene twice. Pay attention to how the use of your keys or the attitude
helps your performance.
6. Switch on the success competition scene, experiencing the success feelings.
7. End the session with centering.

Goal: To practice an upcoming competition over and over until you’re so

familiar that you have an edge.

Procedure: Decide in what you want to cover in your practice that involves the
upcoming competition. For example, you might want to:
 - practice what you will do under different conditions (such as different weather,
or if you’re behind, or if you’ve just made an error, or if something unexpected
occurs, etc.).

- practice the entire event so that it is so familiar that every move, every step,
and every turn become second nature.

- practice the success feelings that will be usable if you need that extra
motivation when tired – visualize yourself pushing to win... being ahead... and
winning.

- practice the strategy you need to win, for example, to overcome your opponent
strengths or to adjust to anything your opponent might try in the match or
competition.
1. Center.
2. Switch on the scene with the upcoming competition.
3. Rehearse the activities that best prepares you. For example, visualize yourself
performing with clear weather, then with windy or cold weather, etc.
4. Switch off the scene and center.
5. Repeat twice.
6. Switch on the success competition scene, experiencing the sucess feelings.
7. End the session with centering.

Step 5/Self- Assessment

A. In getting ready for a competition, which types of preparation are useful to enhance
your performance:

Being so well-practiced that my skill will come naturally.

Having rehearsed strategy or the course so well as to be feeling completely

familiar about what I will be doing or what the course will be like.

Having prepared myself for everything that could happen, such as weather,
opponent’s strategy, field conditions, my standings, etc.
 B. Which of the following should you concentrate on competition day to help your
performance:
A technique aspect of my sport, such as explosive starts, extension, smooth dismount,
a specific rhythm, or keeping