Mental practice improves pass accuracy in elite rugby players

Mental practice has been shown to improve motor performance, but its effects in elite sports under constraints remain underexplored. This study examined the impact of mental practice, using imagined or virtual game scenarios, on pass accuracy in elite rugby players. Seventy-five players from national and regional talent development teams were assigned to control (CTRL; n = 17), motor imagery (MI; n = 31), or virtual reality and motor imagery (VRMI; n = 27) groups. Players completed pre- and post-tests assessing pass accuracy at 10, 15, and 20 meters with and without time constraints. The MI and VRMI groups engaged in three mental practice sessions, each including imagined (MI) or virtually observed (VRMI) stressful scenarios (e.g., yellow card) followed by imagined passes. The CTRL group did not practice during this period. Results indicated that mental practice improved pass accuracy under no constraints, with MI and VRMI outperforming CTRL (p < .010). Vividness of motor imagery improved in MI and VRMI groups over sessions (p = .012), but VRMI did not further enhance vividness compared to MI. Under time constraints, pass accuracy at 20 m declined by 9% at pretest for all groups (p = .003). However, mental practice failed to mitigate this decrease at post-test (no interaction with group, p = .937). Three mental practice sessions improved pass accuracy under no constraints but did not counteract time constraint effects. Coaches may consider mental practice to enhance motor accuracy and manage physical workload, though its impact on performance under pressure requires further investigation. Elite rugby players threw more accurate passes after imagining game situations. Mental training worked even without physical effort or VR. But under pressure, performance still dropped, showing that practice under realistic constraints remains essential. Mental practice sessions (20 min, × 3) can be used to improve rugby union pass accuracy without increasing physical workload.Imagery-based training can be implemented without VR, as VR did not enhance accuracy or image vividness.Mental practice alone is insufficient for passes under time pressure; physical practice under constraints remains necessary. Mental practice sessions (20 min, × 3) can be used to improve rugby union pass accuracy without increasing physical workload. Imagery-based training can be implemented without VR, as VR did not enhance accuracy or image vividness. Mental practice alone is insufficient for passes under time pressure; physical practice under constraints remains necessary.