If Then What: The Power of Visualisation for Athletes

As athletes, we often prepare and visualize for the “best-case scenario,” imagining the thrill of standing on that final green with a putt to win, heading a free kick into the corner with minutes to go, or crossing the finish line with the ticker tape in hand.

However, sports don't always go as planned. Are we doing ourselves an injustice by only preparing for the good times?

In my opinion, we certainly are. At the very least, we are ill-prepared for the potential pitfalls along the way. A compelling example is how Michael Phelps, arguably the greatest swimmer of all time, prepared and visualized before a race. Phelps pictured three scenarios.

The first was the best-case scenario, where everything went well, and he cruised to victory, standing on the top step of the podium.

The second scenario was if the race went “okay,” meaning he was in contention but not assured of winning. He imagined the pain and suffering he would endure to create a positive outcome.

The third scenario was a disaster scenario where he didn’t even make the podium. He would use the feeling of this potential failure as motivation to drive him forward before it ever happened.

A phrase I love to use with athletes during visualization is “if… then… what.” The "if" represents a possible negative scenario, and the "what" is what you will do if that scenario happens. Essentially, you are creating a plan should this event occur. This approach might seem negative to some, but in reality, it’s about preparing and planning just in case.

Let's take a potential negative scenario to explain this: “IF we are 1 goal down with 5 minutes to go in the match, THEN we will put 2 extra players up front to try and equalize.” You have now created a plan should the worst-case scenario happen. This plan may or may not work, but you have created it in a calm, stable environment with rational thinking, rather than in the heat of battle when everything can feel chaotic.

How to Implement "If Then What" in Your Sport

1. Identify Potential Scenarios:

- Pick different scenarios from your sport that could go wrong.

2. Develop a Response Plan:

- Write down what you will do in each scenario to be prepared and have a solution.

By incorporating this method, you can enhance your mental preparedness and ensure that you are ready for any situation that arises. The ability to adapt and respond to unexpected challenges is what often separates the good athletes from the great ones.

Start Planning:

- Think about scenarios specific to your sport.

- Create a list of potential issues and your planned responses.

Preparing for both the best and worst-case scenarios ensures you are fully equipped to handle whatever comes your way.