Types of practice

Question 1

Appropriate practice

Answer 1

• A coach must decide on the most appropriate type of practice to ensure learning occurs, motivation is kept high and fatigue does not limit performance.

Question 2

What are the 4 types of practice?

Answer 2

1. Massed practice
2. Distributed practice
3. Variable practice.
4. Mental practice.

Question 3

Define massed practice

Answer 3

• Involves repeating a skill continuously with no recovery periods.
• E.g. Short serve practice= badminton.

Question 4

Massed practice: advantages.

Answer 4

1. Efficient use of time.
2. Grooves/ overlearns skill.
3. Improves fitness.

Question 5

Massed practice: disadvantages.

Answer 5

1. Causes fatigue.
2. No time for feedback.
3. Performer can lose motivation.

Question 6

When should a coach use massed practice?

Answer 6

Skill is…
- Discrete
- Closed
- Simple
- Self-paced.

Performer is…
- Highly motivated
- Physically fit/ autonomous.

Question 7

Define distributed practice.

Answer 7

• Involves repeating a skill continuously but with rest periods between each repetition.

e.g. swimmer practicing stroke technique.

Question 8

Distributed practice: advantages.

Answer 8

1. Coach can give feedback.
2. Allows for mental practice.
3. Allows for physical recovery.

Question 9

Distributed practice: disadvantages.

Answer 9

1. Time consuming.
2. Can cause negative transfer.
3. Loss of concentration and focus can occur during the rest interval.

Question 10

When should a coach use distributed practice?

Answer 10

Skill is…
- Continuous
- Complex
- Serial
- Low
- Dangerous
- Externally paced.

Performer is…
- Cognitive
- Unfit
- Lacking motivation.

Question 11

Define variable practice.

Answer 11

• Mixture of massed and distributed practice during one session.
• Practice skills in a constantly changing environment.

E.g. 3v2 game in practice then transferring it to game.

Question 12

Variable practice: advantages.

Answer 12

1. Develops schema.
2. Improves decision making.
3. Improves motivation and enjoyment.

Question 13

Variable practice: disadvantages.

Answer 13

1. Time consuming.
2. Can cause fatigue.
3. Possibility of information overload.

Question 14

When should a coach use variable practice?

Answer 14

Skill is…
- Open
- Externally-paced.
- Complex

Performer is…
- Cognitive
- Lacking motivation.

Question 15

Define mental practice

Answer 15

• Involves the rehearsal of the skill without physical movement.

Internal: seeing performance from ‘within’ through your own eyes.
External: seeing performance from outside as a spectator.

E.g. triple jumper (visualising the stages of their jump).

Question 16

Mental practice: advantages (Cognitive + Autonomous)

Answer 16

Cognitive:
1. Lowers anxiety and arousal.
2. Reduces errors.
3. Builds confidence and motivation.

Autonomous:
1. Improves reaction time.
2. Focus on key strategies.
3. Preparation for game: muscles stimulated.

Question 17

Mental practice: disadvantages

Answer 17

1. Not appropriate/ difficult for cognitive performers.
2. Mental image must be accurate.
3. Difficult if environment is not quiet.

Question 18

When should a coach use mental practice?

Answer 18

Skill is…
- Complex
- Serial

Performer is…
- Cognitive- builds clear mental image.
- Autonomous- focus on key strategies/ tactics.