Improve as an Athlete Without Stepping on to the Field?

Every athlete knows the grind—long practices, endless reps, always pushing to reach the next level. But what if part of getting better didn’t require lacing up your cleats or stepping onto the field?

Research by Holmes and Collins (2001) shows that mental imagery—when done correctly—activates the same areas of the brain as physical movement. In other words, your brain can rehearse and sharpen your performance through visualization, just like your body does through physical reps.

But what exactly did Holmes and Collins mean by when done correctly? With brain imaging, they discovered that for mental imagery to truly impact performance, it needs to include seven specific elements: Physical, Environment, Task, Timing, Learning, Emotion, and Perspective—together known as the PETTLEP model.

These seven elements form the foundation of one of the most researched and effective mental training strategies in sports. Whether you’re working to boost consistency, build confidence, or gain a competitive edge, PETTLEP imagery allows you to train your mind the same way you train your body—without the wear and tear of extra physical reps.

How does PETTLEP Work?

The key to PETTLEP is Functional Equivalence Theory—the idea that when you imagine a movement, your brain activates the same regions as when you physically perform it. Studies using functional MRI (fMRI) have shown that mental rehearsal stimulates the motor cortex and other performance-related brain regions.

Holmes and Collins created PETTLEP imagery after finding that most traditional visualization techniques were too abstract or passive. PETTLEP bridges that gap by ensuring that your mental reps are as effective as your physical ones.

By aligning your imagery with how your brain actually codes movement, PETTLEP helps you:

• Enhance motor learning

• Improve decision-making under pressure

• Increase confidence and focus

• Reduce pre-performance anxiety

PETTLEP imagery works best when it becomes a habit. Whether it's pre-game, off days, or between innings, mental reps like this keep your brain sharp, your confidence high, and your performance ready.

Imagery isn’t just a pre-game routine—it’s a neurological training session. When used with the PETTLEP framework, mental rehearsal becomes as effective as physical reps. The more mental reps you take using PETTLEP imagery, the more your performance improves—and the stronger your physical game becomes. Each visualization wires your brain for success, reinforcing mechanics, decision-making, and confidence without the wear and tear of live reps.

Want to take your mental game to the next level? Reach out to Dr. Geoff Weckel, clinical psychologist and peak mindset coach, for custom performance coaching, imagery scripting, and mental training plans tailored to your sport.