Chris Mance II - Mental Skills Coach

We all know that on-field performance isn’t just built in the gym or on the practice field—it starts in your head. Over the years, I’ve seen athletes who are in top physical shape still struggle to break through that mental barrier. That’s why I always stress the importance of mental skills training, which always includes visualization. When you visualize success, you set yourself up to execute under pressure, and that mental clarity can make all the difference when the stakes are high.

Now, let’s talk about someone who’s taken this concept to a whole new level. Philadelphia Eagles star Saquon Barkley, despite putting up numbers that most running backs only dream about, wasn’t satisfied. He wanted to tap into a “flow state” and use his mind to take his game to another level. Here’s what Sports Illustrated had to say about his approach in an article titled The 21 Moments That Helped the Eagles Win Their Second Super Bowl:

Saquon Barkley is visiting the team’s on-staff therapist. Despite fashioning a season ranking among the best-ever for an NFL running back—2,005 rushing yards in 16 games, 15 total touchdowns—Barkley wanted more. He wanted to reach flow state earlier each week.

The therapist directed Barkley toward a visualization routine. “It’s my little mantra, my little go-to place,” the running back says. “I guess you could say … it’s been working this year.”

The exercise helps Barkley differentiate between positive and negative criticism. “I’ve always had this thought, or vision, in my head,” he says. “Of this strong, powerful panther, whether it’s by itself, or roaring, or whether it’s with me.”

He begins describing his routine. Barkley sits down at his locker and closes his eyes. “I can’t believe I’m saying this,” he says, “but I’m in an old cave, with, like, a waterfall, and I’m picturing a panther.” He will transform into that picture. Not a waterfall. Not a cave. A panther. And not just any Panther. The Black Panther.

Barkley added this transformation, on top of his career-resurgence transformation, late in the 2024 regular season. He cannot recall the exact week. But after topping the Los Angeles Rams to advance to the NFC championship game, Barkley called his private trainer, Ryan Flaherty, who heard excitement, even thrill, in his client’s voice.

“Holy s—!” Barkley screamed. “It worked!”

This isn’t just a feel-good story—it’s a game plan. If Barkley is harnessing the power of visualization to elevate his performance, then why shouldn’t you?

Saquon Barkley’s Visualization Routine

Saquon Barkley’s approach offers a compelling example of guided imagery, a specialized form of visualization that goes beyond simply picturing success. Visualization broadly refers to the mental process of creating detailed images in your mind to influence your emotional state and performance. Many athletes use various forms of visualization—such as mental rehearsal, where they run through a play or routine in their head, or positive visualization, where they see themselves succeeding. What sets guided imagery apart is its deliberate focus on a specific, meaningful image that embodies strength and resilience.

In Barkley’s case, his image of a powerful panther serves as an anchor, helping him shift from self-doubt to peak performance. By engaging all of your senses and connecting emotionally with this image, guided imagery offers a structured and effective way to transition into a state of flow when you need it most.

Here’s a step-by-step guide to incorporating this technique into your routine:

1. Establish a Quiet Environment:
   Choose a private, distraction-free space where you can fully concentrate. This might be a quiet corner of your locker room, a secluded spot in the gym, or any area that encourages calm and focus.
2. Begin with Relaxation:
   Sit comfortably and close your eyes. Take several slow, deep breaths to center yourself. This initial period of relaxation helps to clear your mind and prepares your body for focused mental work.
3. Select Your Symbol of Strength:
   Identify a vivid mental image that represents the qualities you need—power, resilience, and determination. For Barkley, this image is a panther. Your symbol might be the same or something uniquely personal. The key is that it should evoke a strong emotional response and embody the strength you aspire to achieve.
4. Engage in Detailed Visualization:
   With your eyes closed, concentrate on your chosen symbol. Visualize every detail: its movement, its energy, and the environment around it. The goal is to create an immersive mental picture that feels as real as possible, engaging not just your sight but your overall sensory experience.
5. Transform Your Mental State:
   As you immerse yourself in this image, allow it to replace any negative thoughts or self-doubt with a surge of confidence and clarity. Use the power of your chosen symbol as a mental anchor to help you transition from stress to a state of readiness and focus.
6. Integrate the Routine Regularly:
   Consistency is essential. Incorporate this guided imagery routine into your pre-training or pre-competition ritual. Over time, this practice will help you access a state of flow more naturally, ensuring that you’re mentally prepared for high-pressure moments.

Visualization is more than just daydreaming—it’s an essential mental training tool that sets the foundation for success. Whether you choose a method similar to Barkley’s guided imagery or develop a personalized routine that resonates with your own strengths, having a visualization practice helps you transform your mind into your greatest asset. By consistently engaging in this process, you sharpen your focus, boost your confidence, and prepare your mind to tackle high-pressure situations. This mental discipline is not only about seeing success but also about feeling it, reinforcing your ability to overcome obstacles and perform at your best.

Saquon Barkley’s journey, highlighted by his pivotal role in leading the Philadelphia Eagles to winning Super Bowl 59, serves as a powerful reminder that champions are made in the mind before they step onto the field. His success underscores the idea that mental preparation can be just as crucial as physical training in determining the outcome of a game. Embrace your own visualization routine, and let it fuel your journey to finding that next level inside you.