Hey Catalyst Basketball Training Community,
I’m Brian Sullivan, co-founder of Fortitude Mental Performance, and today, we’re diving into one of the most underrated tools for improving your basketball performance: visualization. Think of it as mental reps — a way to train your mind like you train your jump shot.
Ever imagined yourself draining a buzzer-beater or staying cool under pressure at the free-throw line? That’s visualization in action, and you’ve probably already experimented with this skill. And here’s the exciting part: with practice, your visualization can be a powerful tool for performance.
Don’t just take my word for - When NBA Rookie of the year front-runner Jared McCain was asked about his early success transitioning to the NBA, he credited visualization:
"I love visualizing everything, I do visualization workouts....I just visualize winning games and finding my role, man. Whatever I can do to help this team win, no matter what it is, I'm going to visualize that."
- Philadelphia 76er Jared McCain.
What Is Visualization?
Visualization, or imagery, is creating or recreating an experience in your mind. It’s not just about “seeing” the moment—it’s about engaging all of your senses to rehearse the most important aspects of performance. Picture this:
Close your eyes and imagine yourself gripping the basketball. Feel the leather texture in your hands. Smell the sweat in the gym. Now, imagine going through your free throw routine. Hear the bounce of the ball against the hardwood. See the ball leaving your hands with arc and backspin — Swish.
Why Visualization Works
When you visualize a move— in this instance, a free throw —your brain activates the same areas as it would during the actual movement. This is called functional equivalence, and it’s why visualization can improve your skills, strategy, confidence, and focus.
Skill Development: Mental practice reinforces muscle memory. Research shows that if you imagine the proper execution of a skill, it will help with the actual execution of the same skill in real life.
Boosting Confidence: Imagine sinking a clutch free throw with the crowd roaring. These mental reps build belief in your abilities so you’re ready when the moment comes.
Managing Nerves: Nervous before a big game? Visualize yourself calm, composed, and locked in. This practice reduces anxiety and keeps you focused on what matters.
When and How to Use Visualization
Visualization can fit into almost any part of your routine:
Before a game: Mentally rehearse key plays, like coming off a screen and knocking down a three.
During practice: Use it to lock in on a new move or refine your mechanics.
After a game: Reflect on what went well and rehearse how you’ll improve for next time.
Start with just a few minutes a day. The more often you visualize, the better your imagery will become.
Let’s try it:
I suggest that athletes utilize visualization with two types of scenarios:
A mastery scenario - Where you are trying to perfect a move, thrive under pressure, or execute a game plan.
An adversity scenario - Preparing for adverse situations during a performance and seeing yourself respond effectively.
Step One: Pick a scenario and then imagine the situation
Step two: Reflect on the image.
How vivid or clear was the visualization? Rate it on a scale of 1-5.
How much control did you have of the visualization? Did you see yourself do what you aimed to? Rate it on a scale of 1-5.
Step three: If your ratings are a 4 or below, try visualizing the same scenario focusing specifically on the aspects that felt easy to visualize, until your ratings are right around 5.
Step four: Once you feel your imagery is both vivid and controllable, add an element to make it more realistic. This could be the specific gym you’ll be in, thoughts or feelings that may be present, the brand of basketball you would be using - anything to make it resemble the game!
If you are interested in learning more about your mental skills, we invite you to take the free assessment below to receive a report. It takes about 10 minutes! |