"Have you ever thought of visualizing yourself winning a fight?"

A fighter posed this question to me many years ago. He assured me that it really worked to help him win his matches, and I decided to give it a try.
Now I'm a firm believer in using visualization to improve martial arts performance. I really got into it when I took up kung fu san soo-so much so that it's become second nature to me. I can honestly say it's made a tremendous difference in my success. Listed below are some insights regarding this training modality that can help you prepare for a championship fight, test for a belt or master a troublesome technique.

Whenever you visualize, you're essentially creating a new reality for yourself. If you believe 100 percent that you can achieve your goal, you're well on your way to making it happen. However, before you start visualizing, you must remove from your mind any doubts about your ability to execute that kata that's been giving you trouble, defeat that opponent who normally beats you and so on. Negative thoughts, or "chatter," will only sabotage your chances of success.

Whether your gig is self-defense, kung fu or kickboxing, you can use visualization throughout your training. When I practiced my forms in san soo, I'd picture myself doing them a variety of ways. I visualized how the individual techniques would work, why they might not work, and even what I would need to do to compensate for opponents with different body types. You can use the same methodology with your art's forms or self-defense sequences.

When you're preparing for a sparring match, focus on overcoming your opponent and winning the bout. If you know how he fights, visualize strategies to counter the attacks he's most likely to use. If you're facing a new opponent and don't know much about his fighting style, just concentrate on the superiority of your skills. Think about how you'll use footwork to slip to the inside before launching a powerful combination. Envision your techniques being faster or more accurate so you'll be able to land three shots to every one of his.

Remember that all the affirmations and images you employ in your visualization work should be about and for you. Capitalize on your strengths, and make your weaknesses into strengths. Start by making a list of what you consider the ideal attributes of a martial artist. Then rate yourself on each of those traits. If you decide you're weak in certain areas, devise a plan with your instructor to improve those skills. Incorporate into your workouts visualization exercises for bolstering those areas.

You don't need to be in a meditative state when you visualize. The image can come in a flash, or it may last 10 minutes. It can start with seeing a referee lifting your arm and announcing your name and evolve into a scene where you're controlling the match-making it your fight instead of your opponent's. For example, when I was still competing, fear was my greatest motivator. I was afraid of getting beat up, of not being in good enough condition, of looking bad, of disappointing my coach.
Then, seemingly out of nowhere, a vivid image of me winning the belt and holding it over my head would pop into my consciousness. Not long afterward, the scenario played out almost exactly the way I'd envisioned it.

Whether you're preparing for a rank test or a championship fight, you must also physically practice each technique to be truly equipped to deal with whatever challenge pops up. Using visualization and acting as if you've already achieved your martial arts goals aren't enough to guarantee success. If you prepare yourself mentally and physically, however, you'll be supremely confident and ready to conquer anything that gets in your way.

About the author: Kathy Long is a five-time kickboxing champion and a member of the Black Belt Hall of Fame.