Types of practice Flashcards
What are the types of practice?
Massed
Distributed
Varied
Mental
What is massed practice?
No rest intervals
When is massed practice used?
Skill - discrete, simple, closed, highly organised and self-pace.
Performer - fit, motivated, autonomous stage
Safe environment
What are the advantages of massed practice?
Forms motor programmes - images stored easily so can be recalled in the future.
Increases fitness
Enhances over learning
Good for habitual (constant/regular) responses and growing in a skill
Efficient - gets the job done quickly
What are the disadvantages of massed practice?
No time for feedback
Fatigue
Too demanding - practice must be kept simple
Possible negative transfer, if not like game situations
Need to be motivated
Give an example of massed practice?
Basketball player practicing a free throw
What is distributed practice?
Rest intervals
When is distributed practice used?
Skill - continuous, complex, low organised, serial, externally paced
Performer - may need rest, not fit, cognitive stage
Environment -
What are the advantages of distributed practice?
Allows recovery and reduces fatigue.
Less mental pressure
Allows mental rehearsal
Feedback can be given during a break
Reduces danger
Good for beginners as it allows controlled progress to be made at the pace of the performer.
Can give motivation when praise is given during rest interval
What are the disadvantages of distributed practice?
Time consuming - can’t be used for fast progress.
Negative transfer could occur after the rest interval if coach fails to integrate the practice session.
Can’t be used if performer wants to over-learn.
Give an example of distributed practice?
A swimmer practising stroke technique in training
What is varied practice?
Changing the practice type and the practice drills.
When is varied practice used?
Skill - complex, open, externally paced
Performer - not motivated, team sports
Environment - unpredictable
What are the advantages of varied practice?
Builds a schema (generalised motor programme/ plan)
Adds interest/ fun
Gives motivation
Allows adaptation of skills to changing environment
Helps to build sub-routines or parts of the skill
What are the disadvantages of varied practice?
Time consuming
Possibility of a negative transfer, unless changing drills are integrated into the aims of the practice session.
Danger of fatigue
Unnecessary demands on the player if they’re given too many things to focus on
Give an example of varied practice?
Player practising a football pass
What is mental practice?
Going over the skill in the mind without movement.
When is mental practice used?
Skill - serial, complex
Performer - autonomous
Before event/ part of training - warm up
What are the advantages of mental practice?
Improves reaction time Builds motor programmes Builds confidence Controls anxiety Performer is prepared External or internal Develops cognitive ability and improves the decision making and thinking of the player. Can be done when injured - helps maintain memory of skill Can be done with physical practice
What are the disadvantages of mental practice?
Must be correct
Environment must be calm
What are the methods of mental practice?
Internal - emotions
External - mental picture of environment
Give an example of mental practice?
A performer on the trampoline going over the routine before competition
How can a coach include mental practice in training for beginners?
Should be short and the key parts of the task should be emphasised.
Benefits should be to lower arousal and anxiety, to build confidence, to provide a basic picture of the requirements of the skill, to reduce errors and to provide motivation.
How can a coach include mental practice in training for experts?
The techniques of mental practice should be established so that coaches can devote a whole session to preparing for a major game.
Specific tactics or strategies could be highlighted, perhaps focusing on an opponents weakness, and the performers could then be allowed to control the session.
How can a coach include mental practice in training for advanced performers?
Important to develop mental practice because it can give that extra edge by improving reaction time, activating the muscles, helping the performer to focus and making sure the performer remains in the autonomous phase of learning, with automatic responses.
