Mental Rehearsal for Athletes: What Research Says About Imagery and Performance

When you watch an athlete pause before a sprint, eyes half-closed, lips faintly moving, you may be watching mental rehearsal in progress. They are running the race in their mind before their body takes a single step. Mental rehearsal—also called sport imagery or mental practice—means vividly imagining a skill or performance using multiple senses, not just sight [1].

Research across multiple sports suggests that imagery is one of the most widely used psychological skills in athletic preparation [2]. Athletes use it to rehearse movements, regulate emotions, and prepare for competitive pressure [3][1]. This article draws on five recent peer-reviewed studies to explain what mental rehearsal can do, what it cannot, and how to practice it in a sustainable way [3][4][1][5][2].

You do not need to be an elite competitor to benefit. The same principles apply whether you are training for a marathon, preparing for a weekend tennis match, or simply trying to stay calm and focused during regular workouts.

What Mental Rehearsal Really Means

Mental imagery in sport is a multisensory experience that integrates various senses to create vivid mental representations, evoking the physical attributes of people, places, or objects not currently within our perception [1]. In other words, it is not just thinking about a movement—it is mentally feeling, seeing, and sometimes even hearing yourself perform it [1].

Sport imagery can be static, like visualizing a still scene or concept, or dynamic, like focusing on motion and action [1]. A gymnast might use static imagery to picture a perfect landing position, then dynamic imagery to mentally fly through the routine that leads to it. Both forms appear in competitive sports across disciplines from martial arts to gymnastics [1][5].

Imagery also involves controllability—the ability to manipulate the imagery experience at will [1]. Skilled imaginers can adjust their perspective, slow down a movement, or zoom in on a specific body part [1]. This controllability is part of what separates casual daydreaming from structured mental rehearsal.

The Evidence Behind Imagery and Performance

Multiple studies have examined whether imagery practice actually translates into better athletic outcomes [4][5][2]. A Bayesian multilevel meta-analysis synthesized 24 randomized controlled trials encompassing 1,294 athletes and found that imagery practice is effective for performance enhancement [4]. The same meta-analysis also evaluated its impact on athletes' mental health, noting that findings there have been more mixed [4].

A systematic review of competitive gymnasts identified 16 studies and found that imagery-based interventions varied widely, including script-based imagery, PETTLEP-informed imagery, video observation plus imagery, and multi-component psychological skills training [5]. Several controlled and quasi-controlled studies reported improved gymnastics-related performance outcomes, such as judged skill execution or sport-specific performance indices, with imagery-based approaches [5]. However, other studies in the same review found no performance benefit despite improvements in psychological variables like self-confidence [5].

A mixed-methods study of 500 athletes found that athletes with higher athletic achievement tended to have stronger imagery abilities [2]. The same study included a six-month guided imagery intervention with nine alpine skiers, who showed a significant increase in both imagery ability scores and performance indicators [2].

A study of 407 elite athletes aged 19 to 26 found that athletes with higher mental toughness showed higher levels of sport imagery abilities, and that anxiety had a negative effect on imagery skills [3]. The authors suggested that training programs aimed at improving sport imagery skills may also contribute to the development of mental toughness [3].

How Imagery Supports Performance: The Role of Self-Efficacy

One key mechanism appears to be self-efficacy—the belief in your own capacity to perform. A study of 110 martial arts athletes found that self-efficacy plays a mediating role between imagery and stress [1]. In practical terms, athletes who practiced vivid mental imagery tended to feel more capable, and that increased sense of capability was associated with lower stress levels [1].

This aligns with the broader finding that athletes with higher mental toughness tend to exhibit lower levels of anxiety compared to their peers [3]. Mental toughness is described as a purposeful and adaptable psychological resource that enables individuals to maintain psychological stability and sustain optimal performance under stress, pressure, and adversity [3]. It encompasses attentional control, self-confidence, and persistence [3].

The connection matters because anxiety itself can interfere with imagery quality. The study of 407 elite athletes found that anxiety had a negative effect on sport imagery skills [3]. When athletes are highly anxious, their ability to generate clear, controllable mental images may decline—which is exactly when they need those skills most [3].

This suggests a useful feedback loop: practicing imagery can build self-efficacy and reduce stress [1], which in turn may support clearer and more effective imagery [3]. Mental rehearsal is not just about the performance itself but about creating a calmer internal environment that allows skill to express itself.

Practical Ways to Rehearse Mentally

Mental rehearsal works best when it is specific, consistent, and multi-sensory [1][2]. Here are practical approaches grounded in the research.

Use multiple senses. Effective imagery integrates sight, feeling, sound, and sometimes even smell to create vivid mental representations [1]. A runner might imagine the feel of the track, the rhythm of their breathing, and the sound of footsteps—not just a visual picture of the finish line.

Practice both static and dynamic imagery. Visualize key positions, then mentally move through the sequences that connect them [1]. A tennis player could picture the contact point of a serve, then mentally rehearse the full motion leading up to it.

Build controllability. Try to manipulate your imagery at will—slow it down, change the camera angle, or zoom in on a detail [1]. This skill improves with practice, just like physical movement does.

Keep sessions consistent. Research on imagery dosage suggests that the amount and frequency of practice matters, though optimal dosage is still being studied [4]. Short, regular sessions are more sustainable than occasional long ones.

Combine imagery with physical practice. In the alpine skiing study, guided imagery was practiced alongside regular on-slope training, not as a replacement for it [2]. Imagery complements physical work; it does not substitute for it.

Tailor imagery to your level. The gymnastics review found that effects appeared to be moderated by expertise level, sequencing, and dose [5]. What works for a beginner may not work for an advanced athlete, and vice versa.

What Imagery Can and Cannot Do

The research is honest about limitations. In the gymnastics systematic review, risk of bias assessment showed that zero out of eight randomized studies (0%) were rated as overall low risk, four out of eight (50%) had some concerns, and four out of eight (50%) were high risk [5]. Among non-randomized studies, two out of eight (25%) were rated as moderate, five out of eight (62.5%) were serious, and one out of eight (12.5%) was critical [5]. This does not mean the findings are worthless, but it does mean we should interpret them with appropriate caution.

Imagery is not a guarantee of better performance [5]. Some studies found no performance benefit even when psychological variables like self-confidence improved [5]. This may mean that imagery helps athletes feel better and more prepared, but that improved feeling does not always translate into measurable performance gains on the day [5].

Imagery also does not cure or treat anxiety, stress, or any clinical condition. The studies discussed here examine associations and interventions in athletic populations, not clinical treatments [3][4][1]. If you experience severe anxiety, panic, or other mental health concerns, a qualified professional is the right starting point.

What imagery can do is support a broader approach to preparation. It can help you rehearse skills, regulate emotions, build confidence, and create a sense of familiarity with high-pressure situations [3][1][2]. Think of it as one tool among many—a useful one, but not a magic solution.

Building a Sustainable Rehearsal Habit

If you want to make mental rehearsal part of your routine, start small. A short session of focused imagery before or after physical training is enough to begin. Choose one specific skill or scenario, use as many senses as you can, and try to hold the image steady for the full duration [1].

Track what works for you. Notice whether static or dynamic imagery feels more natural, whether certain times of day produce clearer images, and whether your imagery quality changes with your stress level [1]. This self-awareness helps you adjust your practice over time.

Be patient with the process. Imagery ability is a skill that develops with practice [2]. The alpine skiers in the intervention study trained for six months before showing significant improvements [2]. Consistency matters more than intensity [4][2].

Finally, remember that mental rehearsal supports wellbeing and performance—it does not replace professional guidance for clinical concerns, physical training, or expert coaching. It is a complement to your existing routine, not a substitute for any part of it.

Key takeaways

• Mental rehearsal uses multiple senses to vividly imagine performance, not just visual pictures [1].
• Research suggests imagery can support athletic performance, though results vary and some studies show no performance benefit [4][5].
• Self-efficacy appears to mediate between imagery and lower stress, meaning imagery may help you feel more capable [1].
• Athletes with higher achievement tend to have stronger imagery abilities, and guided imagery training can improve both imagery skill and performance [2].
• Start with short, consistent, multi-sensory sessions and combine imagery with regular physical practice [1][2].

If you want to experience guided mental rehearsal for yourself, Hypnothera offers audio sessions designed to walk you through imagery step by step. Try a mental rehearsal session

Sources & Further Reading

1. Di Corrado D, Tortella P, Coco M et al. (2025). Mental imagery and stress: the mediating role of self-efficacy in competitive martial arts athletes. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2025.1517718
2. Volgemute K, Vazne Z, Malinauskas R (2025). The benefits of guided imagery on athletic performance: a mixed-methods approach. Frontiers in psychology. https://doi.org/10.3389/fpsyg.2025.1500194
3. Demir GT, Namlı S, Çakır E et al. (2025). The role of mental toughness, sport imagery and anxiety in athletic performance: structural equation modelling analysis. BMC psychology. https://doi.org/10.1186/s40359-025-03250-6
4. Zhang X, Zhao S, Ng S et al. (2025). Optimal dosage and effectiveness of imagery practice on athletes’ mental health: a Bayesian multilevel meta-analysis. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2025.1618617
5. Yang W (2026). Mental imagery and performance in aerobic, artistic, acrobatics, trampoline and tumbling, and rhythmic gymnasts: a systematic review. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2026.1803261