13/02/2026
Just some thoughts on using visualisation effectively for combat sports.
80:20 rule works well here -
80% positive - feel the feelings of winning the fight, how it feels to get your hand raised, feel your shin smashing into your opponents ribs or cranking on their neck. Get into all the gnarly details
Be realistic - if you're landing particular techniques consistently in sparring then use those in your visualisation
20% being ok with the negatives - if you allow yourself to feel what it's like to lose before it happens it can help to take away the fear. So feel those feelings, get ok with it and move on.
But also not just a loss - visualise part of the fight not going your way and then how you'd deal with it.
What are you regularly getting caught with? How SHOULD you deal with that.
Do all this in a calm environment, practice it in your head over and over so that when it happens in the chaotic environment that is sparring or a fight you already know how to react
An important part I didn't mention in the video - visualise in the first person. What that means is actually visualise being you in the moment, don't watch it from the outside
