Types of practice

Question 1

What are the types of practice?

Answer 1

Massed
Distributed
Varied
Mental

Question 2

What is massed practice?

Answer 2

No rest intervals

Question 3

When is massed practice used?

Answer 3

Skill - discrete, simple, closed, highly organised and self-pace.
Performer - fit, motivated, autonomous stage
Safe environment

Question 4

What are the advantages of massed practice?

Answer 4

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

Question 5

What are the disadvantages of massed practice?

Answer 5

No time for feedback
Fatigue
Too demanding - practice must be kept simple
Possible negative transfer, if not like game situations
Need to be motivated

Question 6

Give an example of massed practice?

Answer 6

Basketball player practicing a free throw

Question 7

What is distributed practice?

Answer 7

Rest intervals

Question 8

When is distributed practice used?

Answer 8

Skill - continuous, complex, low organised, serial, externally paced
Performer - may need rest, not fit, cognitive stage
Environment -

Question 9

What are the advantages of distributed practice?

Answer 9

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

Question 10

What are the disadvantages of distributed practice?

Answer 10

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.

Question 11

Give an example of distributed practice?

Answer 11

A swimmer practising stroke technique in training

Question 12

What is varied practice?

Answer 12

Changing the practice type and the practice drills.

Question 13

When is varied practice used?

Answer 13

Skill - complex, open, externally paced
Performer - not motivated, team sports
Environment - unpredictable

Question 14

What are the advantages of varied practice?

Answer 14

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

Question 15

What are the disadvantages of varied practice?

Answer 15

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

Question 16

Give an example of varied practice?

Answer 16

Player practising a football pass

Question 17

What is mental practice?

Answer 17

Going over the skill in the mind without movement.

Question 18

When is mental practice used?

Answer 18

Skill - serial, complex
Performer - autonomous
Before event/ part of training - warm up

Question 19

What are the advantages of mental practice?

Answer 19

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

Question 20

What are the disadvantages of mental practice?

Answer 20

Must be correct

Environment must be calm

Question 21

What are the methods of mental practice?

Answer 21

Internal - emotions

External - mental picture of environment

Question 22

Give an example of mental practice?

Answer 22

A performer on the trampoline going over the routine before competition

Question 23

How can a coach include mental practice in training for beginners?

Answer 23

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.

Question 24

How can a coach include mental practice in training for experts?

Answer 24

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.

Question 25

How can a coach include mental practice in training for advanced performers?

Answer 25

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.