The Power of Visualization in Martial Arts

I got injured yesterday while sparring. My knee hurts, and my wrist aches. I woke up in intense pain this morning, so much so that getting out of bed felt impossible. But somehow, I managed. I applied plenty of ointment, wrapped a compression bandage around my knee, and slowly found relief in movement. Despite the pain, I feel grateful.

Sparring with a Heavier Opponent

In the sparring session, I faced a partner 30 kg heavier than me. He submitted me a few times, but I managed to execute a technique I’d been visualizing and practicing mentally for weeks: "the elevator sweep". The first time my coach @parshumaratha at Bob N Weave demonstrated this move, I was amazed. I remember being lifted into the air, feeling both exhilarated and humbled. From that day until yesterday, I replayed the move in my mind over and over until it became part of my muscle memory.

The Power of Visualization in Martial Arts

While mentally rehearsing the elevator sweep, I imagined my opponent’s weight pressing down on all my limbs. I visualized every step, and it felt so real that when I faced the same sparring partner yesterday, my mind and body were ready. Once he was close, I swept both my feet in and positioned them on his hips, gripped my hands under his armpits, and everything came together seamlessly, just like I rehearsed in my mind.

Visualization had done its job. When I finally executed the move, I could feel every detail come together—the grip, the weight control, the sweep and his momentary surprise. Though no one actually gasped in real life, my partner admitted he was impressed and felt momentarily weightless and helpless. That quiet acknowledgment was enough for me. In that moment, I saw how visualization in martial arts could bring a technique to life without ever having to do it in real life. It was surreal.

Embracing Pain and Progress in Martial Arts

I’m still in pain, and the smell of ointment lingers. But this pain is real—it reminds me that I’m alive and actively pursuing the dream I was once afraid of. Two years ago, I wouldn’t have dared to spar with someone who was physically stronger than me. But yesterday, I didn’t hesitate for a second. I was fearless then, and I’m fearless now. I would do it all again, embracing the pain, because my spirit is becoming fearless. That’s how I see the journey and way of a martial artist.

Grateful for this journey.

Love, Saransh.