Mental Rehearsal
       In a sport like figure skating, it is extremely important to be able to consistent execute a planned choreographed program to music. All of the successful skaters mental rehearse the execution of every step. turn, and choreographed required elements in their programs. This generally involves every body movement and facial expression. Some athletes the of a more limited or condensed visualization, Both methods as effective for skill learning and performance preparation for testing and competing.

       There are two methods athletes can use:

       There is evidence that the visualization of performing a skill followed by the physically performance of the skill works better than just its physical execution for acquiring memory skills.

       There are four primary mental qualities that are important for successful performance in test and competitive figure skating programs:

       The techniques most widely recommended to assist a  skater in achieving their goals include:

• Relaxation:
• The state of rest, recovery, and recuperation
• Minimizing stress related reactions and muscular tension, etc.
• Achieving a physical and mental state that is receptive to positive mental imagery
• Establishing an acceptable set level of physical and mental activity prior to warming up for competition.

• In a competitive situation an athlete will be in one of three states:

1. Under excited; low energy level; disinterested, etc.
2. Over excited; very high energy level; nervous; anxious; scared; ill caused by worry; way over the top; etc.
3. Optimally excited; high energy level; looking forward to the competition with some apprehensive; thinking positively; feeling good; nervous but in control; etc.

• Centering requires the mind to focus its attention inward by using self-hypnosis techniques to visualize an image that you associate with relaxation and a state of being calm.  Sometimes it is helpful to use relaxing music or pleasant sounds to learn the technique. This is also refereed to as meditation.
  

• Mental Imagery does not focus on the outcome but on the actions to achieve the desired outcome.

• Mental Imagery is used to:

• Familiarize the athlete with complex play pattern or routine, etc.
• Motivate the athlete by reviewing their goals for that session, or of past successes.
• Perfect skill sets or sequences in the process of being learned or refined
• Concentrate on positive thoughts and outcomes.
• Refocus if performance is feeling sluggish, or not going well by focusing on a previous successful performance.
  
• Visualize successfully performing skills correctly to achieving the desired outcome.
• Running through key elements of the performance to establish the athlete's desired pre-competition mental and emotional status.

• The neuromuscular explanation is that electromyographic (EMG) activity is produced in the muscles. It provides sensory information that can be used to learn a skill.

• The schema explanation is that sensory consequences are critical for strong recall. Rehearsals in the mind can be considered a form of response preparation that aids in this process.

• Ask a skater to visualize their body's movements early in the learning process to facilitate skill acquisition.
  
• Encourage skaters to engage in rehearsal strategies and problem solving activities.
• Stress techniques where the skater imagines how movements should be correctly performed.
• Encourage skaters and parents to visit the rink of a important competition prior to the event.
• Encourage the skater to visualize him/her self skating at their peak performance in the competition.
  
• Perform imagery exercises in a relaxed state when the subconscious mind is more active.