Visualization is an essential tool in sport. There are many ways to engage in visualization in climbing. This is an introductory strategy that is useful for building confidence, finding gaps in your sequence, and developing “mind control.”
We tend to execute what we visualize. So if you visualize failure, hesitation, or negative emotions, you may find that you follow through with those outcomes on the wall. Be aware of this, and take the drill seriously.
You can do this drill at home, when you’re stuck in traffic, or any time. You can also practice visualization at the crag, underneath your project, right before you try it. Sometimes this can be socially difficult. It’s OK to step away from your friends to get in the zone. Usually closing your eyes and breathing deeply is a good indicator that you need some space.
The drill is simple:
1. Close your eyes, and pretend you’re about to pull on.
2. Notice as many details of what happens while you’re climbing as possible. These could be hand and foot moves, body cues, areas of body tension, your gaze, breathing, etc.
3. Notice any feelings that the visualization brings: excitement, fear, apprehension, etc. No need to do anything with them, just notice them.
You can do this as much as you want, but I recommend at least doing it for a few climbs per session to practice.