Chris Mance II - Mental Skills Coach

Yesterday, I wrote an article to help athletes get better without a private coach. One of the critical elements highlighted in that article is the concept of deliberate practice. Deliberate practice is a structured and purposeful way of training that goes beyond mere repetition. It involves specific goals, focused attention, and immediate feedback to continually push an athlete’s boundaries and facilitate improvement.

In the context of self-improvement without a private coach, deliberate practice becomes even more crucial. It transforms practice time into a powerful tool for achieving mastery. This method helps athletes develop their skills more efficiently, identify and correct weaknesses, and maintain motivation through measurable progress.

Understanding and incorporating deliberate practice into training routines can significantly enhance an athlete’s performance, ensuring that every moment spent practicing contributes to their growth and excellence. Here are twelve critical questions athletes must ask themselves to ensure they are engaging in deliberate practice.

1. Am I Setting Specific Goals for Each Practice Session?

Setting specific goals provides direction and purpose for your practice. It helps you focus on particular areas that need improvement rather than practicing aimlessly.

Why It Matters: Without clear goals, practice can become monotonous and ineffective. Specific goals ensure that each session targets a particular skill or aspect of your performance, making your practice more efficient and productive.

Action Step: If the answer is no, start by setting clear, achievable goals for each practice session. Break down larger objectives into smaller, manageable tasks to maintain focus and measure progress.

Example (Baseball): Set a goal to improve your batting average by practicing hitting curveballs for an hour, focusing specifically on making consistent contact with the ball. Break down the session into segments, such as initial warm-up swings, followed by focused hitting drills that simulate various pitch speeds and angles.

2. Am I Challenging Myself Beyond My Comfort Zone?

Deliberate practice requires pushing your limits to stimulate growth. Practicing within your comfort zone may feel safe, but it won’t lead to significant improvement.

Why It Matters: Staying within your comfort zone prevents you from discovering your full potential and addressing areas that need improvement.

Action Step: If the answer is no, identify areas where you can push yourself further. Increase the difficulty of your drills, introduce new techniques, or increase the intensity of your workouts.

Example (Basketball): Challenge yourself by practicing three-point shots under timed conditions to simulate game pressure. This pushes you to perform under stress and helps improve your accuracy and confidence during actual games.

3. Am I Receiving Immediate and Constructive Feedback?

Feedback is crucial for understanding what you’re doing right and what needs correction. Immediate feedback helps you adjust your technique and improve more quickly.

Why It Matters: Without feedback, you might reinforce bad habits or overlook critical mistakes. Constructive feedback helps you make necessary adjustments and refine your skills.

Action Step: If the answer is no, seek feedback from coaches, teammates, or use video analysis. Implement the feedback immediately and monitor your progress.

Example (Football): As a quarterback, have a coach review your passing technique and provide immediate corrections during practice. This allows you to adjust your throwing mechanics, footwork, and decision-making on the spot, ensuring you develop proper form and improve your overall performance.

4. Am I Practicing with Full Focus and Intensity?

Deliberate practice demands complete concentration and effort. Going through the motions without full engagement won’t yield the desired results.

Why It Matters: Focus and intensity are key to making practice effective. They help you internalize skills and build muscle memory.

Action Step: If the answer is no, eliminate distractions and create a practice environment that promotes concentration. Set specific time blocks for practice and approach each session with a high level of intensity.

Example (Tennis): During serve practice, eliminate all distractions and focus entirely on your technique. Ensure each movement is deliberate and performed with intensity, as if you are in a match. This helps build muscle memory and prepares you for high-pressure situations.

5. Am I Monitoring and Analyzing My Progress?

Regularly tracking and analyzing your progress helps you understand what works and what doesn’t. It provides insights into areas that need more attention and helps you stay motivated.

Why It Matters: Monitoring progress allows you to see tangible improvements and adjust your practice strategies accordingly.

Action Step: If the answer is no, start keeping a practice journal or use performance tracking apps. Review your progress regularly and make data-driven adjustments to your practice routine.

Example (Wrestling): Keep a detailed journal of your training sessions and matches, noting specific improvements in techniques, specific reasons for match outcomes, and areas that need more work. Regularly review your entries to identify patterns and adjust your training plan to address weaknesses and build on strengths.

6. Am I Balancing Practice with Proper Recovery?

While pushing yourself is important, so is allowing your body and mind to recover. Overtraining can lead to burnout and injuries, which hinder progress.

Why It Matters: Recovery is essential for muscle repair and mental clarity. It ensures that you can maintain high performance levels over time.

Action Step: If the answer is no, integrate proper recovery techniques into your routine. Ensure you get enough sleep, incorporate rest days, and use methods like stretching, hydration, and nutrition to aid recovery.

Example (Volleyball): After a rigorous practice or match, spend time on recovery activities such as dynamic stretching, foam rolling, and staying hydrated. Schedule rest days and focus on proper nutrition to replenish energy stores and support muscle recovery.

7. Am I Reflecting on My Practice Sessions?

Reflection allows you to evaluate what went well and what could be improved in each practice session. It helps you develop a deeper understanding of your practice process.

Why It Matters: Reflection promotes continuous improvement and self-awareness. It helps you identify patterns and make informed decisions about future practices.

Action Step: If the answer is no, set aside time after each practice to reflect. Write down your thoughts, analyze your performance, and plan how to address any issues in the next session.

Example (Golf): After a round of golf, take time to reflect on your performance by reviewing each hole and shot. Note which shots were successful, which ones need more practice, and any patterns or recurring issues. Use this reflection to inform your practice plan for your next session, focusing on areas that need improvement, such as putting accuracy or driving distance.

8. Do I Understand What Skills Make the Best Athletes the Best?

Knowing the key skills that set top athletes apart helps you identify what you need to focus on in your practice.

Why It Matters: Understanding these skills allows you to tailor your practice to develop these critical abilities, ensuring your training is aligned with achieving excellence.

Action Step: If the answer is no, research and study the top performers in your sport. Identify the specific skills that contribute to their success and incorporate drills and exercises that develop these skills into your practice.

Example (Track): Study elite sprinters to understand how they practice the mechanics of their starts, such as their stance, reaction time, and explosive power. Incorporate these techniques into your own practice by focusing on drills that enhance your start mechanics, like block starts and explosive sprint exercises.

9. Am I Using Progressive and Synergistic Training Techniques?

Effective training involves a step-by-step process that builds skills progressively and synergistically.

Why It Matters: Using structured and progressive training techniques ensures that each practice session builds on the last, promoting continuous improvement and skill mastery.

Action Step: If the answer is no, create a progressive training plan that includes a logical sequence of skill development. Ensure each drill and exercise complements and builds on previous ones.

Example (Soccer): Develop a training plan that starts with basic dribbling drills, then progresses to more complex maneuvers like passing under pressure and shooting. Each stage should build on the previous one, ensuring that foundational skills are solid before moving on to more advanced techniques. Integrate game scenarios progressively to ensure that each skill is applied in a realistic context.

10. Am I Committed to Long-Term Dedication and Sacrifice?

Deliberate practice requires a long-term commitment and the willingness to dedicate thousands of hours to perfecting your craft.

Why It Matters: Achieving mastery is a marathon, not a sprint. Consistent, long-term practice is essential for developing and refining skills to an elite level.

Action Step: If the answer is no, reassess your dedication and commitment. Create a long-term practice schedule, set milestones, and stay motivated by regularly reviewing your progress and celebrating small victories.

Example (Lacrosse): Commit to a multi-year training plan that focuses on incremental improvements in stick handling, shooting accuracy, and game strategy. Set annual milestones, such as improving your shooting percentage or mastering new techniques each season, to track your progress and maintain motivation. Emphasize the importance of consistent practice, understanding that true mastery requires dedication and sustained effort over the long term.

11. Am I Breaking Down Skills into Smaller Components and Rehearsing Them Repeatedly?

Deliberate practice involves breaking down complex skills into smaller, manageable parts and rehearsing these components repeatedly to build muscle memory and efficiency.

Why It Matters: This method ensures that each part of a skill is perfected before being integrated into the whole performance, leading to greater overall competence and confidence.

Action Step: If the answer is no, dissect the skills you want to improve into smaller elements. Practice each component individually until you achieve proficiency, then gradually integrate them into your full performance.

Example (Swimming): Break down your stroke technique into smaller components like arm movement, kick, and breathing. Focus on each element separately, such as practicing your kick with a kickboard to ensure proper technique, and then combine these elements gradually to perfect your overall stroke. Set milestones for each component to track progress and ensure each part is mastered before integrating them.

12. Am I Focusing on Meta-Skills That Build Specific Skills?

According to Anders Ericsson, deliberate practice involves focusing on meta-skills that build broader specific skills, which are essential for overall performance improvement.

Why It Matters: Meta-skills enhance your ability to learn and adapt, making you more versatile and effective in your sport.

Action Step: If the answer is no, identify key meta-skills relevant to your sport. Design practice routines that emphasize these skills, ensuring they become a fundamental part of your training.

Example (Gymnastics): Focus on meta-skills like balance and body control. These meta-skills are fundamental to mastering more specific gymnastics skills such as flips, routines, and complex dismounts. By improving your balance and body control through targeted exercises, you will build a strong foundation that will enhance your performance in all other gymnastics skills.

Conclusion

By regularly asking and addressing these questions, athletes can ensure their practice is deliberate, focused, and effective, paving the way for continuous improvement and success. This comprehensive approach, grounded in the principles outlined by Anders Ericsson in “Peak,” confirms that elite athletes are not just practicing but practicing deliberately, with a clear path to mastery and excellence. So, if you want to be elite, you must answer “yes” to each of these 12 questions