Practises Flashcards
Types of practise- massed practise
This is where there are little or no breaks in the session and the same skill is repeated over and over again. It is suited to the repetition of discrete and simple skills. It’s similar to fix practice and allows skills to become habitual and overlearned with a strong development of motor programs.
What performers is massed practise suitable for
- experienced/skilled
- motivated
- older so less likely to get bored
- high fitness levels
Triathlon individuals will benefit from this
Massed practise is used when the skill is…
- closed, simple and low organisation
- not dangerous
Advantages of massed practice
- correct movement is grooved until you get a feeling for the skill and it becomes automatic
-increases fitness levels
-enhances over learning
-good for discrete skills
-good for habitual responses
Disadvantages of massed practice
-can be boring
-can be tiring leading to errors
-can lead to potential accidents
-doesn’t allow time for feedback to improve performance
Sports example of massed practise
A elite tennis player
- they would practise the same shot over and over again so the movement pattern is grooved
It would be suitable for this type of performer as they are
- experienced/skilled/motivated
-older so less likely to get bored
- high fitness levels
There skills are usually simple, closed and low organisation
Types of practise- distributed practise
This is when there are breaks in the session providing rest and a change of activity. It’s similar to interval training and his best suited to novice performers who have a lack of fitness and low motivation.
There is fewer repetitions and several skills can be practised more than once
What performers is distributed practise suitable for
-a beginner
-not very skilled
-younger so more likely to get bored
-low fitness levels
Distributed practise is used when the skill is…
-open/complex and highly organised
-can be dangerous
Advantages of distributed practice
- performer doesn’t get tired
- prevents boredom
- keeps motivation
-less mental pressure
Disadvantages of distributed practise
- may not improve the skill in the time allowed
- may take longer to learn the skill
Sports example of distributed practise
Beginner tennis player
They would practise a skill with fewer repetitions and several skills can be practiced at the same time.
It would be suitable for this type of performer as there are…
- a beginner and not very skilled
- younger so like;y to get bored
The skills are seen as complex, open and high organisation
- low fitnesss levels
2 practise structures
- massed and distributed
- fixed and variable
Typed of practice- fixed practice
This is when the whole movement of a skill is repeatedly practiced in the same way so it becomes learnt. The skill isn’t broken down in to any smaller parts.
When is fixed practise used
- when the sport is mainly made up of closed skills
- the performer can practise in a situation similar to the performance situation
-when there’s one uniform task
-consistency is required
What happens during fixed practice?
-The situation does not change
-The routine is repeated until it becomes automatic
-The equipment stays the same
Examples of fixed practice
-practice golf shots
-Practice tennis serve
-Gymnastics vault
Sporting example of fixed practice
Golfer
They would practice the whole skill repeatedly and until it becomes learned and automatic
It’s usually during close skills
During fix practice -the situation doesn’t change, equipment stays the same and the routine is repeated
Types of practice-variable practice
This is when the same skill is repeated in different situations. Learning different skills in different situations means when different situations arise the performer has already experienced them. Dysin the performer to learn the scale and apply to novel situations which can then extend the learner schema and allows the development of the motor programs in the long-term memory through different practice
When is variable practice used?
When this sport is mainly made up of open skills as the situation is often changing
What happens during variable practice?
-The level of difficulty of the skill can be increased so the performer can use the same skill in challenging situations
Examples of variable practice
-free kicks from various positions
-Developing passing skills in netball
-2 verse two and three verse two in rugby
Sporting example of variable practice
Games player
They would practise a kill repeatedly in different situations so when that situation occurs in a game they will also have experienced it.
Variable practice is used during open skills
During variable practice -the same skill can be practised in many ways and situations, but situations can vary in challenges
Advantages of variable practise
- it helps motivate
-It develops schema
-It builds sub routines
-It can be used on complex tasks by practising one piece at a time
Disadvantages of variable practice
-leads to negative transfer
-Can be time-consuming
Disadvantages of fixed practise
-can lead to boredom or fatigue
-the performer needs to be fit
Steffi graff
She was a German former professional tennis player and she was ranked world’s number one and won 22 slam single titles. These titles put her second on the list of major wins in the female cometion since the introduction of the open era in 1968 and is the 3rd all time behind Margaret court and Serena Williams.
She was seen practising her backhand slide across the court and hit over 200 shots to refine the technique- this is seen as massed practise as she knew it was needed.
What mental rehearsal
This is the cognitive rehearsal of a skill without any physical movement and it can be used during a warm up or before an event.
There’s 2 types and these are-
Internal- involves the performer seeing themselves from within completing the action or in the situation and consequently creating a kinaesthetic feel of the actual movement
External- involves the performer seeing themselves as if they were the spectator or on film, they actually imagine watching themselves performing the skill
Advantages of mental rehearsal
-can control arousal
- Helps clarify goals
-Can lead to a reduction in anxiety
-Stimulates nerve reactions in muscles
-improves confidence
-Can be done when injured or recovering
-Increases your focus
Disadvantages of mental rehearsal
-requires belief
-Overthinking can lead to anxiety
-incorrect knowledge can decrease performance
-Not affective for simple skills
-Requires effort
-Can’t replace physical preparation
Benefits of mental preparation on performance
-It reduces anxiety making performers feel more relaxed
-overcome problems helping the performer prepare for situations and find solutions
-Build confidence allowing the performer to picture and feel success
-Improve concentration focusing the performer on the task
-Improving results developing automatic muscle responses
Describe part practise method and provide examples
part practice method involves breaking down a complex skill into smaller, manageable components and practicing each part individually before combining them.
Why Use Part Practice?
• Ideal for complex, serial skills (skills made up of discrete actions).
• Reduces the cognitive load, making it easier to master each segment.
• Useful when the skill has high organization (the parts are closely linked), but breaking them down is still possible.
Examples of Part Practice:
1. Gymnastics Routine (Complex Skill)
• Breaking down a floor routine into smaller elements, like practicing a handspring separately from a backflip.
2. Tennis Serve (Serial Skill)
• Practicing the toss, racket swing, and ball contact as separate components before putting them together.
Advantages of Part Practice:
• Builds confidence as athletes master one part at a time.
• Allows for focused correction of specific errors.
• Suits learners in the cognitive stage of learning (beginners).
Disadvantages:
• May reduce fluency when combining parts.
• Less effective for continuous skills (like cycling) where breaking down is impractical.
Describe progressive part practise method and provide examples
the progressive part practice method (also known as chaining) involves practicing skill components separately and then gradually linking them together in a sequence. It’s a step-by-step process that helps learners build complex skills in a structured way.
Why Use Progressive Part Practice?
• Ideal for serial skills (skills made up of a series of movements) and complex skills where mastering each part separately aids understanding.
• Reduces cognitive overload by allowing learners to focus on one part at a time.
• Helps with skill fluency as parts are gradually integrated.
How It Works:
1. Practice Part A until proficient.
2. Add Part B and practice A + B together.
3. Add Part C and practice A + B + C as a sequence.
4. Continue until the entire skill is practiced as a whole.
Examples of Progressive Part Practice:
1. Triple Jump (Athletics)
• Practice the hop phase until it’s fluent.
• Add the step phase and practice hop + step.
• Finally, include the jump and practice the complete hop + step + jump sequence.
2. Dance Routine (Complex Serial Skill)
• Practice the first set of movements until confident.
• Add the second set and practice both together.
• Continue linking movements until the full routine is practiced.
3. Gymnastics Vault (Serial Skill)
• Start with the run-up.
• Add the take-off and practice run-up + take-off.
• Include the flight phase and finally the landing, linking each phase progressively.
Advantages of Progressive Part Practice:
• Maintains accuracy while gradually improving fluency.
• Builds confidence as learners master one part before progressing.
• Suitable for learners in the associative stage of learning.
Disadvantages:
• Can be time-consuming, especially for skills with many parts.
• The linking process may be challenging if parts differ significantly.
Describe whole practise method and provide examples
the whole practice method involves practicing a skill in its entirety rather than breaking it down into parts. This method is beneficial when the skill is simple, highly organized, or when breaking it down would disrupt the flow.
Why Use Whole Practice?
• Suitable for simple, continuous, or highly organized skills where the components are closely linked.
• Helps develop a sense of the overall movement pattern and kinesthetic awareness.
• Ideal for experienced athletes who already have some degree of coordination and skill proficiency.
How It Works:
• The skill is demonstrated and then practiced as a complete movement.
• The focus is on maintaining the flow and rhythm of the skill.
• Often used in situations where breaking down the skill would lose its meaning or continuity.
Examples of Whole Practice:
1. Cycling (Continuous Skill)
• Practicing riding a bike as a whole, rather than breaking it down into separate pedal and balance movements.
2. Golf Swing (Discrete Skill)
• Practicing the complete swing motion in one go rather than isolating the backswing, downswing, and follow-through.
3. Cartwheel (Gymnastics)
• Performing the entire cartwheel in one fluent motion rather than splitting it into hand placement, kick, and landing.
Advantages of Whole Practice:
• Develops fluency and a sense of the complete skill.
• Maintains the rhythm and continuity of the movement.
• Enhances kinaesthetic awareness, helping athletes feel the movement as a whole.
• Suitable for advanced learners and autonomous stage performers.
Disadvantages:
• Can be overwhelming for beginners or when the skill is too complex.
• Mistakes made during practice may become habitual without isolated correction.
• Not ideal for dangerous or physically demanding skills.
the Whole-Part-Whole (WPW) practice method involves practicing the entire skill first, then isolating and improving specific parts, before returning to practicing the whole skill again.
Why Use Whole-Part-Whole Practice?
• Combines the benefits of whole practice (fluency and understanding of the skill) and part practice (focus on specific problem areas).
• Ideal for skills that are complex or serial, where some parts may need extra attention.
• Useful when athletes need to refine specific components without losing the sense of the complete movement.
How It Works:
1. Whole: Practice the entire skill to assess overall performance and identify problem areas.
2. Part: Isolate and practice the specific component that needs improvement.
3. Whole: Integrate the improved part back into the full skill to ensure fluency.
Examples of Whole-Part-Whole Practice:
1. Basketball Layup (Serial Skill)
• Whole: Perform a full layup to observe technique.
• Part: Focus on the footwork and jump if they are problematic.
• Whole: Practice the complete layup again, incorporating improved footwork.
2. Tennis Serve (Complex Discrete Skill)
• Whole: Execute the entire serve to identify weaknesses.
• Part: Work specifically on the ball toss if it’s inconsistent.
• Whole: Return to performing the complete serve, integrating the improved toss.
3. Swimming Stroke (Front Crawl)
• Whole: Swim the full stroke to analyze technique.
• Part: Practice the breathing technique separately if it disrupts rhythm.
• Whole: Swim the full stroke again, now incorporating the improved breathing.
Advantages of Whole-Part-Whole Practice:
• Helps athletes understand the whole movement while still targeting weaknesses.
• Maintains the flow and rhythm of the skill.
• Suitable for learners in the associative stage who have some basic understanding but need to refine specific aspects.
• Allows for skill correction without losing the context of the complete movement.
Disadvantages:
• Can be time-consuming, as it requires shifting between whole and part practice.
• Some skills are difficult to break down, making the part stage less effective.
• Not ideal for highly organized skills where the parts are tightly linked.
