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Performance & LearningPerfect Practice or Pitch Perfect
Nick Winkelman, PhD | Head of Athletic Performance & Science, IRFU
Leaving Cert Examination
Putting for the win
Presenting @ Huddle Dublin
Scoring a Try for the win
WorryAnxietyStress
Jana Novotna Greg Norman NY Yankees
Choking
ChokingChoking is suboptimal performance, It’s a result
that is inferior to what you can do and have
done in the past
Beilock, 2010
WorryingWhen people worry about themselves & their
performance, they tend to try to control
their movement to ensure optimal performance
Beilock, 2010
Learning
Learningrelatively permanent changes in Motor
behavior or knowledge that supports long-
term retention and transfer to competition
SoderstroM & Bjork, 2015
Performancetemporary changes in motor behavior or
knowledge that can be observed & measured
during or immediately after the Practice
SoderstroM & Bjork, 2015
(+ / -) Practice Performance
(+ / -) Pitch Performance
Positive Practice Performance
Poor Pitch Performance
Large % DIFF | ↑ Choking
(+ / -) Practice Performance
(+ / -) Pitch Performance
Positive Practice Performance
Poor Pitch Performance
Large % DIFF | ↓ Retention
(+ / -) Practice Performance
(+ / -) Pitch Performance
Positive Practice Performance
Positive Pitch Performance
small % DIFF | Performing
(+ / -) Practice Performance
(+ / -) Pitch Performance
Positive Practice Performance
Positive Pitch Performance
small % DIFF | Learning
Brain
DLPFC
PMC
SMC
M1
Novice Expert
01: Dorsolateral Prefrontal Cortex (DLPFC)
02: Premotor Cortex (PMC)
03: Supplementary Motor Cortex (SMC)
04: Primary Motor Cortex (M1)
“Focus On The Movement”
The Learning Brain of a Novice looks very similar to the Choking Brain of an Expert –the key – minimizing conscious focus on “movement steps” during skill execution
Song, 2009 | Beilock, 2010
Consider how shifting your focus outward as opposed to inward could help your next big presentation or sales Pitch
Practice
Skil
l 1Sk
ill 2
Skil
l 3
S 1
S 1
S 1
S 1
S 2
S 2
S 2
S 2
S 3
S 3
S 3
S 3
BLOCKED Serial Random
A progressive increase in
contextual interference
from blocked to random has
been shown to be superior to
blocked or random only.
Porter et al., 2010
Lage et al., 2015
Skill Retrieval Drives
learning. To strengthen
retrieval we must first
forget. Skill spacing &
variability creates
Desirable difficulty.
Lage et al., 2015
Prepping for a big
presentation or trying
to learn a new skill?
spacing out short &
frequent bursts of
practice is the key.
Focus
External Focus
Explode Off The Ground
Internal Focus
Explode Through Your Hips
External Focus
Catch Ball at Highest Point
Internal Focus
Extend your arms as high
as you can
Internal cues constrain
the motor system by asking
the person to focus on a
Simple part at the expense
of the complex whole. .
External cues direct
attention towards relevantmovement features, allowing
the body to self-organize a
preferred movement solution.
Wulf, 2013
External cues have been
shown to inoculate
choking & encourage an
expert-like physiological
state.
Ong et al., 2010 | Neumann & Thomas, 2011
Choke by Sian Beilock
Padraig Harrington has
said, to hell with swing
thoughts; he tries to
keep his mind blank and
think only of the ball’s
flight path.
THANK [email protected] | @NickWinkelman