Mental Reps Matter: How Visualization Keeps You Game-Ready

Written By Jason von Stietz

In this episode, we answer a great question from a high school sport psychology class:

“What role does visualization play in improving athletic performance, and how can athletes use it effectively?”

We break down how mental imagery—also known as visualization or mental rehearsal—can help athletes reduce anxiety, boost confidence, and fine-tune their skills even when they’re not physically training. Lydia introduces the PETTLEP model (Physical, Environment, Task, Timing, Learning, Emotion, Perspective) to help athletes make their visualizations more vivid and effective.

Jason discusses how visualization strengthens neural pathways related to performance, helps athletes prepare for unpredictable situations, and supports recovery from injury or limited practice time. We also touch on the difference between positive visualization and magical thinking, emphasizing how imagery complements physical training rather than replacing it.

Whether you’re a student-athlete, coach, or mental performance enthusiast, this episode provides a practical framework for using visualization to train your brain for game day.

Key Topics:

  • What visualization (mental rehearsal) really is

  • The PETTLEP model for effective imagery

  • How visualization impacts confidence and motor learning

  • Using imagery to prepare for unpredictable competition conditions

  • The neuroscience behind why visualization works

  • Applying mental rehearsal to academics and everyday performance

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Jason von Stietz
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Alien Earth and sport psychology with Dr. Drea Letamendi