Mental Rehearsal & Visualization: The Secret to Improving Your Game Without Touching a Basketball!

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Visualization is an often-taught mental rehearsal technique in sports. It is an extremely powerful tool and numerous studies have been done to test this. You may have heard of this basketball study or a different one with similar results.

A study conducted by Dr. Biasiotto (spelling corrected 8/4/14) at the University of Chicago was done where he split people into three groups and tested each group on how many free throws they could make.

After this, he had the first group practice free throws every day for an hour.

The second group just visualized themselves making free throws.

The third group did nothing.

After 30 days, he tested them again.

The first group improved by 24%.

The second group improved by 23% without touching a basketball!!!!

The third group did not improve which was expected.

Picture by Hape Gera

We're not condoning being lazy and not practicing. What we're trying to drive home is imagine what you could do if you implemented both practice and the mental rehearsal technique of visualization. The sky is the limit. You can apply this to all sports and if you do, it can do wonders for you and your team.

Tips on How to Use Visualization..

You need to involve Sight, Sound, and Feeling to really gain from the benefits of visualization.

Now, there are some important things to consider when visualizing. If you just picture yourself shooting free throws in third person as if it was a movie, you probably won't improve as much as you could.

You need to visualize everything out of your eyes (in the 1st person). You have to be there at the free throw line feeling the basketball. Seeing the goal. Hearing the noise.

As you shoot, you should FEEL the ball roll off your fingers. You should SEE the ball traveling through the air with perfect backspin. You should SEE your hands out in front of you with the perfect follow through. You should SEE your hands out in front of you holding the follow through as you HEAR & SEE the ball swish through the net.

Once, you do this, you're guaranteed to see results.

On a personal note...

We had decided to discuss the concept of visualization and the importance in doing so at practice one day. We told the players to go home and visualize themselves shooting 10 free throws before they go to bed. We had to forgot to mention to everybody to visualize every shot going through the hoop. The next day some of the players were telling us about it. Jokingly, we asked a few of the players, "So, how many did you make?" assuming of course that everybody made 10. A couple of the kids said I made 10. Then one of our players sheepishly raised his hand and said, "But coach… I only made 7." The funny thing about it is that he wasn't joking.

So, don't assume anything with your players. Explain everything.

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Mental Rehearsal & Visualization: The Secret to Improving Your Game Without Touching a Basketball!

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Comments

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joe says:
1/14/2022 at 10:01:51 AM

do you know my friend name joe
joe mama
this research pretty good

kyle says:
5/5/2020 at 1:58:45 PM

https://journals.sagepub.com/doi/abs/10.2466/pms.1992.75.3f.1243

There is a study out that does show this. but the one he is referencing does not. It has been used through out sports psychology for a long time and has just been misquoted.

1 reply

Coach Helke says:
11/17/2021 at 11:41:30 PM

No one gives the reference for it because they don't even know. Shows how much they really know. DO THE RESEARCH FIRST AND STOP REGURGITATING inaccurate information. Here is the actual study everyone is misquoting. It was actually done in 1967:

Richardson, Alan. “Mental Practice: A Review & Discussion Parts 1 & 2” Research Quarterly. American Association for Health, Physical Education and Recreation. Volume 38, Issue 1, 1967

1 reply

Bernard Walters says:
12/11/2024 at 11:28:50 PM

I saw this article in a martial arts magazine in the early 80's and taught this concept to my students. I too have called out individuals trying to pass this off a new knowledge. I didn't know the study was originally performed in 1967. thanks for the clarification @Coach Helke

Ben says:
3/20/2020 at 8:43:25 AM

No disrespect to the power of visualization, but just FYI this so-called study you refer to DOES NOT EXIST!!! You should not reference research that you've never actually seen, shame on you!

Raz says:
2/17/2020 at 9:34:16 AM

Mate, if you think this Woo-Tastic "Law" Of Attraction has been "proven" scientifically by quantum physics, then it''s clear that you don''t understand the scientific method, it''s uses and implications and that you don''t know the first thing about quantum physics.

You are dribbling pseudo-scientific sounding concepts to make it sound like you''re reciting facts. The ACTUAL facts are that some forms of energy are attracted to some forms of other energy and repulsed by yet other forms of energy. If you understood anything about particle physics/ nuclear physics/ quantum physics or chemistry, then you''d know this.

Saying "like energy attracts like energy" is actually the exact opposite of how polar attraction works. You see, electrons are negative charged and they repulse each other. Protons are positively charged and THEY repulse each other.

So far, everything you''ve said about science has been DEMONSTRABLY false. So why should any of us believe your Woo claims about the power of wishing?

1 reply

Polly81 says:
11/18/2021 at 12:32:09 PM

Mate if that was true and I'm poor, how come I'm not rich by now?

1 reply

Zeb says:
9/13/2022 at 8:49:53 AM

Because you want to be rich, let go of your expectations and just work towards what you want.

SCOTT says:
3/21/2018 at 4:45:23 PM

This computer that we use to discuss was at one time visualized by someone. Its the power of the mind to unlock potential.

Maria says:
4/5/2017 at 7:47:34 PM

During my basketball career (HS and collegiate), I used visualization on and off the court and it helped so much in my making decision and offensive skills. Creating a scenario in my head and responding to it (1v1) to also going through plays and responding to any possible scenario that could occur.

Bianca says:
2/25/2017 at 7:20:21 AM

The concept of visualization cited in this article is based off of the Law of Attraction which has been proven scientifically by quantum physics. It''s scientific FACT that like energy attracts like energy. Our thoughts are energy and whatever we think about, feel, believe and take action to support those beliefs/feelings WILL MANIFEST ITSELF INTO OUR LIVES. If you''re skeptical about this study, just research Law of Attraction or watch "The Secret".

Dariusz Wyspianski - Psychologist, Basketball Coach, Neurotherapist says:
6/11/2015 at 9:13:16 AM

I knew results of these researches. From perspective of my experience, visualtion in basketball can be useful more in case of stress reduction or mindfullness practices than technical aspects of basketball skills.
Of course positive visualitions supported by imagination practices concerned basketball skills are OK as a Mental Practice but REAL (musce engaded) practice also must be done. I think the most useful is engagement visualitation sessions during individual coaching with a player and continuing this practice in real activity in a gym

rgds

d.w.

Jamaar says:
5/7/2015 at 2:04:41 AM

Ok so I'm having a big problem with visualization perfect games with sports. I'll be on a streak for some games and be on fire because of the mental game and the use of visualization. And then some games I'll be completely off air balls everything off the back of the rim. But when I have great games my visualization is very clear I kno I made like every shot in my head for sure. But sometimes I'll think it was very good and I'll play terrible and I know this is the reason because I'll be really streaky as a shooter. Please someone help has anyone had this problem before? I want to keep trying with visualization because if I get it right I could be a very consistent dominate player. But sometimes when I imagine my self shoot it's really hard I'll hang in the air for a while the ball won't just fall through the net it kinda just hangs in the air and then I'll be in a different gym and the ball never really fell through the net. For some reason I have a problem with the ball actually clearly going through the basket. Then when it doesn't go in and I try and force it in during visualization I'll start grabbing my shirt and moving a lot during it. Grabbing on my shirt REPEADETLY and moving a lot please help me guys if u kno anything about the mental part of sports please help me out 😭

Del Wolfrath says:
2/14/2015 at 6:45:50 PM

Add on: This mental pic of success instantaneously influences the shot in progress! SUCCESS!!!

Del Wolfrath says:
2/14/2015 at 6:39:43 PM

Coached and taught Elem.BB teams - and officiated high school and college 26 years. "What ever the mind of mankind can perceive (visualize as possible) and believe, it can achieve!" Improved shooting results when, at the instant of shot release, the ball is visualized going through the net. This mental picture of success causes an impulse being sent back to the shooter, causing his physical body to respond in such a way, as to bring to fruition the success his minds eye has just witnessed! While being consciously aware of this ''''miracle'''' at first, it will soon become second-nature for the shooter - happening automatically!!! AMEN!! Enjoy success!

Brainbuster says:
2/7/2015 at 6:08:01 AM

No one has replicated this 1943 study
in 72 years?

That''s very suspect.

1 reply

Joe Haefner says:
2/7/2015 at 10:04:14 AM

Could be. But many similar studies have been produced in different areas of expertise.

ROBERT ARNOLD says:
1/25/2015 at 4:54:52 PM

i REMEMBER LEARNING THIS TECHNIQUE IN HIGH SCHOOL BACK IN 85. MY FIRST YEAR PLAYING BASKETBALL MY SOPHOMORE YEAR I SHOT 8% FREE THROW. I ATTENDED THE BASKETBALL CAMP AND THEY TAUGHT THIS TECHNIQUE. SO FOR THE NEXT 9 MONTHS I VISUALIZED SHOOTING FREE THROWS 100 EACH NIGHT AND i COMBINED THAT WITH SHOOTING 50 FREE THROWS EVERY DAY. THE NEXT YEAR I IMPROVED TO 89% THIS DOES WORK.

1 reply

Joe Haefner says:
1/26/2015 at 8:48:46 AM

Robert, we're glad to hear about your success with the techniques. Thanks for sharing!

I have read many books and research since I wrote this article about professional and Olympic athletes using these exact techniques with success... even pianists and violinists.

Joe Haefner says:
11/19/2014 at 11:05:56 AM

Thanks to Coach John, he forwarded information form the specific study:

Vandell RA, Davis RA, Clugston HA: The function of mental practice in the acquisition of motor skills. J Gen Psychol 29:243-250,1943

The MP and PP groups improved 23% and 24%, respectively, as compared
with no improvement in a control group that did not practice
either task. This classic study from 1943 is often cited as
evidence of the effectiveness of MP.

1 person liked this.

Bob Topp says:
11/15/2014 at 10:24:05 PM

I have read and quoted that study for years, particularly those percentages. Iave never seen cause to doubt it.

Joe Haefner says:
8/8/2014 at 5:22:56 PM

I got the study from the renown book Psycho-Cybernetics by Maxwell Maltz.

It said the study was from the Research Quarterly, but that's all I could locate for information about the study. So who knows... maybe I bought in too quickly to this specific study.

One thing that might help is that I originally mispelled the spychologists name. IT had two L's intead of I's.

His name as listed in the comment above is Dr. Judd Biasiotto.

There are numerous studies outside the basketball realm that have had positive results as well. I'll have to write another article. :)

Mik says:
1/20/2013 at 3:09:02 AM

There is a "Dr. Judd Biasiotto, a sports psychologist who was a four-time world record holder in power lifting".
Source: http://www.worldhistorysite.com/rsc-6.html

Also, "Dr. Judd Biasiotto has worked as a sports psychologist with numerous amateur and professional athletes and sports teams, including the Kansas City Royals, the Pittsburgh Pirates, and the Cincinnati Reds."
http://www.amazon.com/Psych-ebook/dp/B00AEGSUQQ

Tracy O''Brien says:
11/5/2012 at 2:42:34 PM

Thanks for sharing this study, Joe! As a life and confidence coach, I use this very technique to help people achieve what they want in all areas of life. Having a specific study to quote always helps the sceptics to be willing to try something new!

Tracy O''Brien
www.prospernow.me

Dr Dean Hinitz says:
1/7/2012 at 5:35:19 PM

Really nice article on an essential mental game technique! Dr Dean Hinitz, Sports Psychologist

Professional Sports Fan says:
11/29/2010 at 2:57:59 AM

This beginner basketball drill is a great way to get your team acquainted with one another while reiterating the importance of a correct stance.

Issues in Sport says:
10/15/2010 at 1:37:56 AM

First make your self open and create a lead before you receive the ball. When you get the ball set up the shot you want and go for it. Remember Hoped shots never get in the basket so have confidence.

Anthony says:
8/31/2010 at 12:21:32 AM

I've also looked to confirm the claims, but I can not find anything. I can't even find Judd Blaslotto. For any academic, all one needs to do is type in his or her name into a search engine, and his or her web page is usually one of the first hits. For Mr. Blaslotto, I see only websites citing this basketball study. One site claims he's written books:

<a href="http://www.cosmicmysteries.com/imagination.php"> http://www.cosmicmysteries.com/imagination.php</a>

but I can't find them on Amazon or anywhere else.

I did find this, though:

<a href="http://lib.typepad.com/suggest/2010/07/judd-blaslotto-basketball-and-the-university-of-chicago.html"> http://lib.typepad.com/suggest/2010/07/judd-blaslotto-basketball-and-the-university-of-chicago.html</a>

They couldn't find it... Would you be able to provide a citation?

2 replies

Lance Bolender says:
6/18/2015 at 12:41:01 PM

“To one who has faith, no explanation is necessary. To one without faith, no explanation is possible.”

¯ Thomas Aquinas

Coach Helke says:
8/21/2017 at 10:33:03 PM

I also respond to a similar question above but felt I should respond to your comment also so you can be notified and receive the correct info you requested.

First we have to address the fact that the above study quoted has been cited incorrectly not only in this article but by many "professional" mental skills specialists and organizations. Some say it was done at the University of Chicago, others The Ohio State University, and some even other universities.

Yet none of them reference the exact study in their references. The reason – they are wrong. They are just regurgitating what they heard or read from someplace else. This is irresponsible.

I as an active 25+yr sports coach and Certified Sports Psychology Coach (Ed.) reference and cross reference all research and provide correct citations to support and validate what I teach.

For your FYI, the experiment was conducted by Australian psychologist Alan Richardson and reported in the Research Quarterly. Here is the correct research citation:

RICHARDSON, Alan. “Mental Practice: A Review & Discussion Parts 1 & 2” Research Quarterly. American Association for Health, Physical Education and Recreation. Volume 38, Issue 1, 1967

Hope this helps!

Claire says:
5/15/2010 at 11:03:41 AM

I'm a sculptor. This technique works for just about everything you do.

The Skeptical Hypnotist says:
12/16/2009 at 12:50:20 PM

Where is the academic support of this study. I have not been able to find anything in the journals or in the literature to prove that this study ever took place. There is plenty of claims under blogs all over the internet that this study took place. Some even report the anecdotal evidence of Dr. Judd Blaslotto just reporting on this study, not actually involved in the study himself.
Dr. Judd Blaslotto is supposedly a champion weight lifter. Do you know where any info can be obtained about him, this study, his credentials, or any other info to support these claims?
I believe that visualization drills are highly effective, as I use them quite often in my own athletic, professional and personal endeavors. I am just tired of reading of unsubstantiated claims just to sell products.

1 reply

Coach Helke says:
8/21/2017 at 10:30:16 PM

First we have to address the fact that the above study quoted has been cited incorrectly not only in this article but by many "professional" mental skills specialists and organizations. Some say it was done at the University of Chicago, others The Ohio State University, and some even other universities.

Yet none of them reference the exact study in their references. The reason – they are wrong. They are just regurgitating what they heard or read from someplace else. This is irresponsible.

I as an active 25+yr sports coach and Certified Sports Psychology Coach (Ed.) reference and cross reference all research and provide correct citations to support and validate what I teach.

For your FYI, the experiment was conducted by Australian psychologist Alan Richardson and reported in the Research Quarterly. Here is the correct research citation:

RICHARDSON, Alan. “Mental Practice: A Review & Discussion Parts 1 & 2” Research Quarterly. American Association for Health, Physical Education and Recreation. Volume 38, Issue 1, 1967

Hope this helps!

Jeff Haefner says:
12/5/2009 at 5:26:09 PM

Depends, are you a player or coach?

hannah hilton says:
12/5/2009 at 2:47:04 PM

how do you handle a ball hog in highschool basketball?

Casey says:
9/9/2009 at 1:24:09 PM

Visualization techniques work so well. I used this and have used an audio method as well. I got the audio method from Mental Champions. Keep up the great work!

David says:
9/3/2009 at 9:00:24 PM

Anthony Robbins is quoting this study incorrectly to make a point. He stated that the group which visualized beat the group that practiced.

Mitch4fsu says:
11/19/2008 at 3:43:38 PM

I really like this drill.
I was taught in College to shoot with my eyes closed.
Make one with eyes open and get an image of goal in mind and close eyes and visualize the goal. It really made me a better feel shooter.
Thanks for the drill

vhenz says:
7/17/2008 at 5:13:56 AM

Give some tips on
How To Train my Mind?

frankie jones says:
5/8/2008 at 12:05:20 PM

this is a good tool to use and it works. i know it because when i wrestled in school our coach told us to use it. this can also be used for doing one on one moves. when you shot or pump fake picture how your defender will react.

Med Salem Tiguit says:
5/8/2008 at 11:54:17 AM

the notes are very interesting and they are new to me , i have been playing basketball for high school and university team and i have never been lucky to get this kind of information , what was shared among us was just phisically and technically oriented , no time was given to the mental and the meotioanl side of the game which i see very important , now am a teacher of English in a junior high scholl and am a trainer for the school rteam , am very happy to share these notes and am sure they will help the kids improve their mastery of basketball! thank you so much , Med Salem Tiguit , Morocco

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