If you set in for hours and hours and hours of training, you have to improve, right? And you will probably. But do you improve as quickly as you could? Or do you simply bring brainless hours that will lead to advanced mediocrity, in contrast to real improvement of your maximum potential? For many players it is unfortunately the first.
The idea of ’intentional practice’ was developed by psychologist Anders Ericsson, who discovered that real progress comes from structured, targeted training that is designed to push you further outside your comfort zone. It is a kind of training marked by:
- Clear, measurable goals
- Tasks that stretch the power
- Immediate feedback
- Targeted repetition
- Reflection and adjustment
Many or most players, especially those below the elite level, spend a lot of their practice time thoughtlessly around balls, who may not grab the weak points or build up strengths in a way that they can be used effectively in a match situation. To reach a higher level, you must have sessions that tackle each of the above.
Examples of intentional practice for table tennis
(Note – The following exercises, keys to effective intentional practice and common mistakes to prevent him from coming from Sean O’Neill, with his permission.)
- Serve placement focus: Spend 20 minutes with the striving for a small target on the table. Get feedback from a coach or even a camera. Follow how much land you want.
- Footwork patterns with video review: Work on a side-side movement while you are walking forhand. Make a note of the session and see if you retain the balance and timing.
- Must receive against spider: Ask a partner to serve heavy underlined, Sidepin or no spider. Repeat this until you can consistently return 8 out of 10 balls with the same technology.
- Short ball control: Practice pushing against a variety of crockery, where you adjust the placement and depth until you feel self -confident under pressure.
Each of these exercises has a goal, a feedback job and a way to measure the progress.
Keys to effective intentional practice
- Set specific goals: “I want to improve my third ball attack on underpainting” is better than “I want to get better.”
- Search immediately feedback: Ask a coach, use video or on -site assessment results.
- Push yourself: If the exercise feels comfortable, do not extend your limits.
- Measure the progress: Track consistency rates, puncture results or even how relaxing your body feels under pressure.
- Only practice what you are already good at.
- Play ‘fun’ matches without concentrating in weak areas.
- Ignore feedback or don’t watch video.
- Training without a clear goal for the session.
Quality practice is much more important than quantity. By using intentional exercise, you can work step by step in your way while you concentrate on every aspect of the game. It is the best way to improve with a fastest possible rate for your highest possible level.
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