Forms of Practice

Massed Practice

Massed practice involves repeating the skill or action on numerous occasions with few or no rest periods. This practice is suited to the repetition of simple skills; especially those with short movement times. A darts player can practice for many hours without a great deal of fatigue to the muscles involved.

Some skills can only be developed using massed practice by fitter and older participants (but not too old). Massed practice is similar to fixed practice (see below) and will allow skills to become habitual and ‘over learned’ with a strong development of motor programmes (the 'pattern' of the movement). Disadvantages of massed practice are that is does not always allow time for feedback and if carried out with tiring skills the increase in fatigue could lead boredom or injury. There is also a risk that the skill is unlearnt. For example a fatigued performer may change their technique slightly (maybe to relieve the stress on a sore muscle) and this new movement pattern replaces the previous correct one.

Distributed Practice

Distributed practice involves practice of a skill with a recovery and rest periods between each attempt. Distributed practice is similar to interval training and is best suited with novice performers, who have a lack of fitness and low motivation. Situations that suit distributed practice include dangerous environments and skills that are complex.

Research suggests that distributed practice is more effective than massed and performers find it less tiring. This is because due to the rest periods they avoid overload. Each practice session can be varied and this prevents tedium and maintains motivation and concentration of the learner. Coaches utilise mental practice and rehearsal during the breaks between practice and feedback can be made at each session preventing mistakes being compounded.

Fixed Practice

Fixed practice involves the repetition of a skill in a constant unchanging environment. This method suits closed skills where a movement is performed in an environment that does not change. Gymnasts and divers use fixed practice repeating skills many times until they become autonomous.

The advantages of fixed practice are that the movement becomes ‘over learned’ and little conscious attention needs to be paid to the execution of the skill. This means that the skill can then be reproduced consistently. A cricket batter using a bowling machine will use fixed practice to develop one shot to give confidence and for shots like the hook or pull shot it can be safer if the learner has a clearer idea of how the ball is going to travel. A disadvantage of fixed practice is the lack of variability and challenge can become boring for the performer. In addition the repeated movement can lead to increased fatigue and poor habits may develop in these circumstances.

Variable Practice

Varied practice involves changing the practice conditions to incorporate as many different situations as possible, in a range of different contexts which replicate the various situations found in competition. For example a football or hockey player may have to strike balls that are rolled in from the side or from behind to replicate the different types of shot they would need to hit in a game. This enables the performer to learn the skill and apply it to different situations. Typically, invasion games that involve open skills are best suited to varied practice. Performers rehearse scenarios set by the coach, and each time a scenario is repeated something different happens.