Using positive mental imagery to build rider confidence

It’s not unusual to imagine yourself doing something you’ve always wanted to do. In fact, you likely do it all the time without even realising. Or maybe you go over in your head all the different potential scenarios that could happen at a forthcoming event or occasion. If that’s something that sounds familiar, you’re probably unaware that you’re using a technique called motor imagery, which, if you harness it, refine it and apply it constructively, can become a useful addition to your riding toolkit. So, what exactly is involved?

In rehearsal

Motor imagery is the process of mentally rehearsing a skill or experience without physical movement. It has various applications, including boosting confidence, preparing for competition, enhancing focus and increasing motivation. However, one often overlooked, yet highly researched, benefit of imagery is its impact on motor learning. Through motor imagery, riders can mentally practise specific skills, making it a valuable addition to training.

For equestrians, motor imagery offers distinct advantages, as it can…

• allow for practice of movements that might be difficult or harmful to physically execute repetitively, such as performing a simple change or a shoulder-in
• provide an opportunity for a particular movement to be practised repeatedly without stress or strain to the horse
• help riders prepare for unexpected situations, such as spooks, giving them greater confidence in their ability to cope
• help riders gain extra practice hours while out of the saddle

A positive perspective

There are several ways you can use imagery to achieve your desired result…

When executing a skill, recall the relevant mental representation and use it to guide a movement’s execution. For example, in preparation for a canter transition, you bring up your mental representation of one.

Imagery allows you to practise and modify your internal representations when responding to a variety of situations.

Research shows that when a skill is vividly imagined, the brain shows increased activity in the motor regions in the same way as the physical execution of it. This strengthens the relevant neural pathways and promotes changes in the brain – known as neuroplasticity. In other words, imagery can make the changes in your brain that are responsible for improved performance in the same way as physical practice can.

Imagery can increase your confidence in your ability to perform a particular part of your skill, referred to in sports psychology as having high levels of self-efficacy beliefs. Individuals with high levels of self-efficacy beliefs are more likely to feel motivated, persevere in the face of adversity and maintain levels of performance under pressure.

Discover more top tips for building your confidence in July Horse&Rider – pick up your copy of the magazine today!