How-to Guide
Step-by-step protocols and practical guides for implementing mental practice interventions. From basic motor imagery to advanced combined approaches and delivery considerations.
Delivery Options
Optimising dosage, display modalities, and implementation variables
Dosage Parameters
Session Duration
- Optimal: 10-20 minutes
- Minimum effective: 5-10 min
- Maximum: 30 min (longer sessions = decreased focus)
Frequency
- Optimal: Daily practice
- Minimum effective: 3x per week
- Elite athletes: Multiple daily sessions possible
Programme Duration
- Minimum: 4 weeks for measurable effects
- Optimal: 6-12 weeks
- Maintenance: Ongoing practice recommended
Display Modalities
Modality Options
- Video: First- and third-person video models
- Point-light: Biological-motion displays isolate movement kinematics
- Live demonstration: In-person modelling for immediate feedback
Virtual Reality
Immersive Delivery
- Immersion: Head-mounted displays increase engagement and presence
- Control: Adjustable viewpoint, speed, and environment
Sleep & Consolidation
Timing Considerations
- Timing: Practice before sleep may support motor-memory consolidation
- Naps: Short daytime naps can reinforce newly learned movements
Imagery Perspective
Perspective Options
- Internal: First-person, kinaesthetic emphasis
- External: Third-person, visual emphasis