See It, Feel It, Hear It: Visualization for Hitters and Pitchers

Do you daydream about at-bats or innings while you are awake? When that happens, your brain connects the images in your head with the muscles that control those movements, and you complete mental reps. The most effective visualization includes as many senses as possible. To get the most out of your mental reps, you should see it, feel it, and hear it.

• See it: the pitcher's release point, the spin out of the hand, the catcher's glove as your target.
• Feel it: your grip on the bat or the seams, your weight shift, your front side staying closed.
• Hear it: the crack of a barreled ball, the pop of the mitt, the crowd noise you have learned to tune out.

Using three senses makes the visualization more realistic and memorable—it lets you play an entire movie in your head.

When to visualize

The best time to visualize is right before bed, as your mind tends to replay those images overnight. When you lie down, play through tomorrow's game. Hitters: see four at-bats against the starter you will face. Pitchers: work through the first time through the order.

Include adversity. See yourself giving up a hard-hit ball or chasing a pitch out of the zone—and then see yourself reset and execute the next one. Take your time and dedicate twenty minutes to the process. Increase your mental reps.