In the February
2024 blog, How
To Incorporate Training In Your Day-to-Day Life?, I mention mentally go
through basics, hyung, scenarios (self-defense, sparring, etc.).
I want to
discuss more the benefits and power of mental exercises (which is referred to
as visualization, mental rehearsal, mental imagery, or image training). Visualization has been used by athletes for
decades. I was introduced to it when I
was in college where I was a student-athlete.
Back then it sounded corny and felt hokey, but I have learned since then
not only does it work and proven by some of the greatest athletes ever to compete
but is backed by neuroscience.
Neuroscience
has shown when you imagine an action in detail, your brain activates your (1)
motor cortex which is responsible for planning and executing voluntary
movements [Ref. 1 and 3], (2) premotor and supplementary motor areas which
helps plan and coordinate motion and helps you choose right movement for the
situation [Ref. 1 and 3], (3) cerebellum which helps you coordinate movement,
balance and posture and help fine-tune motor skills [Ref. 1 and 4], and (4)
basal ganglia which helps you coordinate
our movements, habits, emotions, and motivations [Ref. 5]; links action with
reward and repetition [Ref.1] almost
exactly how the brain activates its neural pathways when you are actually
performing the action [Ref. 1, 2 and 8].
So basically, visualization builds the same brain muscle
memory as if you are physically performing the movements. The benefits of visualization
have led to:
- Boosted confidence
[Ref., 1, 2, 6, 8]
- Improved techniques
and precision [Ref. 2, 6 and 8]
- Faster Reaction Times
/ Enhanced Muscle Memory [Ref. 6 and 8]
- Sharper and Enhanced
Mental Focus [Ref. 2, 6 and 8]
- Faster recovery from
mistakes [ref. 1]
- Better prepared for
stress / greater consistency under pressure / increased mental resilience
[Ref. 1, 2 and 8]
- Effective Strategy
Development [Ref. 6]
So, if this
is true, why would you not include visualization as part of your overall practice? Below are some tips to
get the most out of visualization practice:
- Practice in a quiet, relaxing space
[Ref. 2 and 6]
- Be Detailed and as Specific
as Possible [Ref. 1, 2, 6 and7]
- Engage all the senses
(sights, sounds, touch / physical sensations/, smell) [Ref. 1, 2, 6, 7 and
8]
- Image challenges
[Ref. 1 and 2]
- Focus on positive
outcomes [Ref. 2 and 6]
- Use visualization consistently [Ref. 2
and 6]
If you are the 2-4% of the population that have the condition aphantasia, inability to voluntarily picture images in your mind, some other techniques you can use include:
- Describe factually in descriptive language [Ref. 9] the technique,
hyung, self-defense
scenarios in detail
step by step
- Instead of visualizing in pictures, imagine how it feels in the
body and body sensations or conceptually how and why it works [Ref. 9]
While visualization does not replace physical practice, it has proven
to be a great tool to supplement your training especially when you are unable
to do physical practice. So, if you do
not already have a visualization practice, I encourage you to start one today.
Regards,
Kelly
“The greatest weapon in martial
arts is not the fist or the foot, but the mind.” ~ Anonymous
References:
1. The
Quiet Power of Mental Rehearsal: How Athletes Use Their Brains to Win - Brain
Health University, retrieved 3/16/2026
2. The
Power of Visualization in Sports: Training Your Mind for Success, retrieved
3/16/2026
3. SimplyPsychology:
Motor Cortex: Function and Location, retrieved 3/16/2026
4. SimplyPsychology:
Cerebellum, retrieved 3/16/2026
5. SimplyPsychology:
Basal Ganglia, retrieved 3/16/2026
6. Battle
of the Minds: Understanding Image Training - Maling Shaolin Kung Fu Academy,
retrieved 3/16/2026
7. The
Science Behind Imagery and Visualisation | Psychology Today, retrieved
3/16/2026
8. Visualisation
in Martial Arts - Women Aware Defence, retrieved 3/16/2026
9. How
to Do Visualization with Aphantasia at re-origin, retrieved 7/19/2026
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