England's underperforming footballers can strive for Euro 2024 success by using visualisation techniques to prepare for playing against tough opponents
After several dismal performances and with England facing the well-organised Swiss on Saturday, an entire nation is looking for answers as to how such a great team on paper can turn things around.
One sport psychology technique Gareth Southgate could use is the established method of visualisation. Also known as mental imagery, many current and ex top players have already used this technique.
Jude Bellingham told Real Madrid TV how visualisation helps him to mentally prepare for a match.
“I see the pitch, the grass, my playing position…,” he said. “That way I feel calmer, I know where I’m going to be on the pitch. It’s something I’ve been doing throughout my career and thanks to that I go into matches without nerves and am prepared for everything.”
Not only does imagery enable players to develop and refine technical skills, it also can be used to try out different tactics and mentally go through different “what if” situations. For example, how to best deal with Swiss midfielder Granit Xhaka when he heads towards goal.
Ex-Manchester United and England striker Wayne Rooney also used imagery when preparing to play matches.
"When I was younger, I used to visualise myself scoring wonder goals, stuff like that,” he said. “From 30 yards out, dribbling through teams. You used to visualise yourself doing all that, and when you're playing professionally, you realise it's important for your preparation."
So how does this visualisation work?
By seeing and feeling yourself mentally performing a football skill, common areas of the brain are activated as when performing these movements.
Rehearsing and strengthening these neural pathways is one of the ways that imagery can accelerate learning and improve performance even in the most accomplished players.
Not only does imagery enable players to develop and refine technical skills, it also can be used to try out different tactics and mentally go through different “what if” situations. For example, how to best deal with Swiss midfielder Granit Xhaka when he heads towards goal.
With days to go before the next match, England can also use visualisation to help with team building and improving the confidence that players’ have in each other.
United around a common goal of reaching the semi-finals, Southgate’s side must learn to imagine working together as an effective unit, anticipating and playing off each other’s strengths.
Research shows that a football team who images playing together in a focused, confident and mentally tough way will be more cohesive, and this will ultimately lead to better performances.
As even just small amounts of imagery can have beneficial effects, this is the type of teambuilding that Southgate cannot afford to overlook.
Image: Gelsenkirchen, Germany. 30th June, 2024. Soccer: European Championship, England - Slovakia, final round, round of 16, Schalke Arena, England's Jude Bellingham celebrates after his goal to make it 1-1. Credit: Marcus Brandt/dpa/Alamy Live News
Professor of Sport and Exercise Psychology
Dr Jennifer Cumming is an expert in the imagery and observational learning use of athletes, exercisers, and dancers.
