Physical approaches (skills)
- combination drills
- pressure drillTaking a cooperative practice or a repetition drill and increasing the level of difficulty/challenge/competition.
- shadow practiceMimicking the movements of an identified skill over and over again.
Shadow practice
Shadow practice is carried out when you are learning the basic movements of a skill at the cognitive stage of learning. It is often the first approach used in skill development plans.
It simply involves mimicking the movements of your identified skill over and over again. No equipment is required.
While doing this, you could have a partner observe you against a model performer checklist and give you feedback after each attempt.
This feedback determines which sub-routine you focus on shadowing in the next attempt. This is normally carried out as 3 sets of 10 reps.
To progress this approach, you would increase the number of reps.
Below are benefits and limitations of shadow practice.
| Benefits | Limitations |
| Does not require any equipment so can maximise training time on skill development. | Can be extremely boring as no game elements are involved. |
| Feedback is provided after each attempt so you can make progress throughout sessions. | |
| Easy to progress which ensures you do not hit a plateau. |
| Benefits | Does not require any equipment so can maximise training time on skill development. |
|---|---|
| Limitations | Can be extremely boring as no game elements are involved. |
| Benefits | Feedback is provided after each attempt so you can make progress throughout sessions. |
|---|---|
| Limitations |
| Benefits | Easy to progress which ensures you do not hit a plateau. |
|---|---|
| Limitations |
Let's now deconstruct the shadow practice and break it down into smaller parts.
In doing this, we are:
- first identifying an important part in the process
- then showing why this part is important in making the process work
- Set a very specific goal for these sessions as it helps your partner know what sub-routines you need to focus on. This will ensure you focus on specific weaknesses within the skill and make progress.
- Select a partner who has high knowledge levels of your activity so they know what they are looking for. This will ensure that the feedback you receive is accurate and can help you move forward.
- Ensure you add in game movements before performing the skill in order to make it more interesting and game realistic. This will prevent boredom as well as familiarise you with the sub-routines of the skill within a game context.