It’s no secret that martial arts are an incredibly difficult and demanding form of PHYSICAL activity. It’s also a MENTAL activity; you’re LEARNING techniques, REMEMBERING techniques, and STRATEGIZING how to use the techniques in sparring. To excel in martial arts, you want to exercise your brain as much as you do your body. And one of the best mental tools to become a champion fighter and martial artist is the art of mental rehearsal.

Mental rehearsal is a powerful sports psychology technique that allows you to mentally rehearse a physical skill before you actually do it. By visualizing the movements and techniques of martial arts, you can fine-tune your performance and reach the highest level of mastery.

Mental Rehearsal

Mental rehearsal is a form of visualization that enables you to imagine yourself performing a physical skill or action. The technique involves focusing on the details of a skill or action, such as its movements and techniques, and then mentally rehearsing these details until they become second nature.

Mental rehearsal can be used to practice any physical skill or activity, from martial arts to golf, and even everyday activities, such as typing or cooking. This form of visualization has been used by athletes, artists, soldiers, and other for centuries. It is a powerful tool for improving performance and reaching a higher level of mastery. Mental rehearsal has many benefits for martial arts practitioners. It helps to improve technique, increase focus, build confidence, reduce the risk of injury, and allow you to practice your techniques almost anywhere.

Mental Rehearsal Tips

Mental rehearsal can be a powerful tool for martial arts practitioners and can be added to your training routine easily. Here are five tips for incorporating mental rehearsal into your martial arts training:

• Have a performance goal.

Close your eyes and create a vivid image of what you want to achieve.

Are you looking to perfect a takedown, a submission, or a striking combo?

Decide on a sequence of moves or techniques that will help you accomplish that goal 💥

• Relax & breathe.

Find a quiet environment you won’t be distracted in.

Then relax your body and mind with basic meditation before you begin mental rehearsals. 

This will help you to stay calm and in control.

• Choose a sequence of moves to practice & do them in small slow chunks at first.

Focus on 1 step at a time and do it in your head slowly before doing the next step. Then do the whole sequence slowly. Then faster.

Your goal: visualize the sequence VIVIDLY & SMOOTHLY.

•  Use positive self-talk.

Affirm yourself and imagine a successful outcome throughout the rehearsal.

For example, once I can visualize smoothly, I like to stand up and say out loud what I am doing and mimic the steps physically to reinforce what I did mentally.

• Add cues to your mental rehearsal.

Add visual cues to help you remember the skill and its execution. Associate the cue with the skill you are trying to master.

 For example, if I’m Torreando in BJJ, I picture myself pressing opp's legs down til they go THROUGH the floor.

Conclusion

No matter what you art you practice, from BJJ, boxing, muay thai, karate, judo, taekwondo, or any other martial art, mental rehearsal can help you to reach your goals and become a champion. Mental rehearsal are a powerful tool for martial arts practitioners. It will help to learn, retain, and improve your techniques, increase your mental focus, build your fight-confidence, and reduce the risk of injury. By following the tips outlined above, you can incorporate mental rehearsal into your martial arts training and reach the highest level of mastery.

We are currently producing a series of guided visualization videos that can enhance your mental rehearsals on our YouTube channel. To see the current ones and get access to more, subscribe at the MYM Youtube channel on https://www.youtube.com/@MYMvideo.

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These tips are part of the Master Your Moves (MYM) Method, a system of learning based on neuroscience, sports psychology, and practical experience to help you be the best performer in martial arts. Designed for beginners and applicable to all martial arts from Boxing, Brazilian Jiu Jitsu, Judo, Muay Thai, MMA, Karate, Taekwondo, Jeet Kune Do, Wrestling, and more! To learn more about the MYM Method, go here. To get the latest news and updates on MYM content, products, and events, subscribe here. Get these useful tips and spread the word.

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Until next time, Make Moves or Meditate ~ Danny Indio M.B. 🥷🏽✌🏽