Intermediate 2 PETypes and Methods of

Practice.

Methods of PracticeWhen learning or developing a skill or

technique it is vital that effective progression and repetition are applied to all practices.

The type of practice will depend on the skill being learned and the stage of learning the performer is at.

Methods of PracticeCognitive Stage Practice Stage

Automatic StageSHADOW PRACTICE

HAND FEED – REPETITION DRILL (A & R)RACKET FEED – REPETITION DRILLRALLY PLAY (CONTINUOUS CLEARS)

PRESSURE DRILLS

COMBINATION DRILL

SEQUENCE DRILL

CONDITIONED GAMES

TARGET PRACTICE

Shadow Practice (Cognitive Stage)Why appropriate?

Movement patterns can be worked on in isolation

You get a feel for the action without hitting the shuttle

No external factors Immediate feedback is possible due to the

closed situation

Repetition Drills (Cognitive / Practice Stage)Easy to spot faulty techniqueRepetition many times eliminates faults and

encourages muscle memoryGroove the action through constant practiceDevelop a feel for the action Various methods of feedback can be used in

controlled conditionsFew external pressures to focus on the sub

routinesIntroduction of other skills can be added

gradually to make more game like

Pressure Drills (Practice / Automatic Stage)More than one skill can be practiced which

introduces more game pressures / shot linkage. More fluent practice introducing more complex

movement patterns. Develops consistency, accuracy and timingDrills introduce other elements of the game,

fitness, tactics, mental pressure. Info processing system development in

unpredictable situationsMore external factors placed on a developing

skill

Sequence Drills (Automatic Stage)Encourages players to link skills together and

show fluency in ever changing movement patterns

Lots of problem solving and quick decision making situations to use the correct shots at the correct time.

Places a developing skill into a situation with many external pressures and competition.

Motivational practice for the experiences player

Conditioned Games (Automatic Stage)Encourages accuracy in attack when applying

all skills Makes you repeat the skill in realistic mode

(pressure, game situation, decision making situation)

Increases confidence in open contextPlaying actual game but setting conditions

designed to bring about improvements in technical action.

Goal SettingIt is important to set goals within your

practices as they can greatly enhance your programme and give you targets to aim for and help motivate you.

Training goals can give you little steps on your way to your ultimate goal.

Goal SettingGoals can be broken down into long term,

medium term and short term. For example: a badminton player may wish to

win district championships, in order to achieve this they may have several medium term goals such as to improve their smash. To achieve their medium goal they may have short term goals such as to complete 10 x 2 minute smash and movement drills and improve smash target test score every week.

Goal SettingIn order for goal setting to enhance training,

the goals set should be S.M.A.R.T.Specific to the performerMeasurable so that improvement can be

monitoredAttainable to keep the performer motivatedRealisticTimed – they should be completed within a

certain time scale.

Factors affecting Goal SettingPrior to embarking upon any individual

programme it is essential to establish a realistic staring point. Many factors will influence this such as:

Time available to reach targetPrevious experienceAbility to monitor progress

The benefits of goal settingIncrease in motivation and determination

providing goals which are realistic and attainable

Reinforces desire to keep workingProvides a performance focusProvides valuable feedback