Excellent piece on deliberate practice in both rugby union and golf by Heads Up contributor, Ally Cooper. Some excellent insights on the practice habits of some of the best performers in their sports...
I recently read a piece on a golf website and it intrigued me a lot. The reason being that Dave Alred, a mentor of one of my sporting hero’s, England and British Lions out-half Jonny Wilkinson was featured. The piece was on his involvement with Luke Donald and how his influence has catapulted Luke from a world ranking of 32 to world number 1. Now as an Irishman, you might think it’s a bit odd that I hold Wilkinson in such high regard, but the reason is simple – he has reached the heights he has because he worked at it, and harder than most (something that I cannot say I did to the best of my ability in the past!).
I recently read a piece on a golf website and it intrigued me a lot. The reason being that Dave Alred, a mentor of one of my sporting hero’s, England and British Lions out-half Jonny Wilkinson was featured. The piece was on his involvement with Luke Donald and how his influence has catapulted Luke from a world ranking of 32 to world number 1. Now as an Irishman, you might think it’s a bit odd that I hold Wilkinson in such high regard, but the reason is simple – he has reached the heights he has because he worked at it, and harder than most (something that I cannot say I did to the best of my ability in the past!).
He is also a perfectionist; he wanted, and still wants to be the best. In his autobiography, he talks about how he has always had the trait. In one exert in states how in primary school he talks about the first time he did not get 20/20 in his spelling test ‘I sit there, waiting for my marked paper, expecting to see another 20/20, and I see 19/20, I don’t know what to do with myself and I feel a panicky heartbeat. I feel embarrassed and as the other kids lean over to look at my sheet and remark on my imperfection in surprise a desperate need to wind back the clock and do it again’ (Wilkinson, 2011). Now this might seem extreme, but even then the seeds have been sown and he then states ‘The trouble with rugby is you can’t be perfect. Yet on the rugby field, more than anywhere else, I need perfection’ (Wilkinson, 2011).
So far, I am only at chapter 6 of his autobiography, but he speaks a lot about not wanting to be second best, not wanting to let anyone down, even when winning he felt unfulfilled achievement unless he has played well. This is called fear of failure. This fear can be in the form of failing to achieve the desired goals, fear of letting down ones team mates, or even fear of criticism.
Fear of failure is associated with anticipatory shame in evaluative situations and with the tendency to appraise threat in such situations (Conroy, Willow & Metzler, 2002). This avoidance motivational tendency involves cognitive, emotional and behavioural experiences and typically prompts the adoption of avoidance based goals and strategies such as self-handicapping or low achievement (Conroy & Elliot, 2004). In sport fear of failure has been associated with high levels of stress, worry and anxiety (Conroy, et. al., 2002) and can even affect interpersonal behaviour and well-being (Sagar, Lavallee & Spray, 2009).
A rise in stress levels is not good when taking part in closed skill activities. There are a number of physiological responses that are accompanied with the onset of a stressful situation. These are controlled by the sympathetic division of the autonomic nervous system which regulates the smooth muscle and cardiac muscle, and controls activities that occur during excitement or exertion (Carlson, 2001). Some of the responses that occur are increased eye dilation, elevated heart rate due to the increased stimulation of the adrenal medullae which increases the release of epinephrine and norepinephrine, and blood flow to skeletal muscles (Carlson, 2001). How these responses are controlled will have an effect on the athletes control and play within their sport.
These responses can have a huge effect on the performance of an athlete and may be the difference between victory and defeat. A study by Neuman & Thomas highlighted the physiological differences between elite, experienced golfers and novice golfers (2009). The results from the study showed that the elite golfers had a pronounced phasic deceleration in heart rate prior to putting, and showed a greater tendency to show a respiratory pattern of exhaling immediately prior to putting. These physiological patterns in the elite golfer may originate from task familiarity or attentional processes (Neuman & Thomas, 2009).
Deliberate Practice
This can be very debilitating and can hamper many careers but Wilkinson chose to tackle his head on, and try his utmost to prevent failure by practicing more than anyone. Early on in his career he would practice hours on end, resulting on him not coming home until dark, just out kicking and kicking. You might ask yourself why you would put yourself through these endless hours of practice but here’s another example of his personality. During a school game, there’s a try scored out wide and when he runs up to take the kick he hits a clump of grass just in front of the ball and when he makes contact with the ball it just topples over. Now in most people’s minds we could forget about it, but this affects him for weeks; ‘The replay of that kick invades my mind, coming back to haunt me, like a horror film. What did the kick look like? What did these people standing right beside me think of it? What do they think of me now? …….. We have a nice family dinner and watch some TV. Then suddenly the switch is flicked, the tiny kick is on replay again in my head. The next thing I know I’m running around the house for good fifteen or twenty minutes in a massive state of distress’ (Wilkinson, 2011). These examples are very extreme but I know of cases in my own past where there has been something that I have done in games where I wish I had did things differently or made a different decision.
Wilkinson had/ has a close relationship with his Dad and would talk to him about these worries, and his Dad took him to see a specialist kicking coach, Dave Alred. While he was not afraid of spending hours and hours practising, Alred would change how he practised. In his first session with Alred, rather than just go out and kick hundreds of balls, they sit down and he goes through technical aspects of the kick – kicking through the ball, the line of the kick, body position and feedback you feel through the kick. Then they go out and kick a few balls and video the session and goes over some of the main points ‘Imagine the path you are sending the ball down, visualise the feel of the ball, the contact, the successful outcome’ (Wilkinson, 2011). This is called deliberate practice; each practice session now has a meaning. There is no point in going out and kicking over and over, all that is happening is that you are reinforcing bad habits. Each session needs a goal, or series of goals.
Now roll on a few years, January 2010 to be precise and Dave Alred begins to work with Luke Donald. Donald is number 32 in the world. Fifteen months later he is world number one. While it is not all down to Alred, the link between working with Alred and achieving number 1 status cannot be considered a coincidence. It is probably a fair assumption to think to yourself; just what could a kicking coach bring to the table to help an elite professional golfer? What he has brought to Donald’s game is how he practices. While not recognised as a sports psychologist, Alred can be best described as a performance specialist. His job is to make practice more efficient, practice under pressure. He has given Donald the confidence and assurance to believe in his game, through how he practices and the goals that are set in his practice. Rather than worrying about Donald’s ranking the focus was on the standard of performance and how to improve it. This was not achieved by Alred himself and he is the first to admit this, it was a team effort with Alred working closely with Donald’s coach and caddie. A good example of this was directly from Alred in his interview when describing continuing learning, even from elite professionals ‘It’s so sad that players have forgotten the thrill of getting better. A young child just bubbles with excitement to show you the half-volley in football they have just mastered. I think we’ve lost that; It’s part of the coach’s job to regain that vibe, and drench the player in a enthusiasm for getting better’ (Lennard, 2012).
To do this Alred adopts a process that he calls getting the player into the ‘ugly zone’ – a place where they feel uncomfortable, and then systematically nibble away at that discomfort to create competence. This competence should then transfer onto the course and when these previously ugly situations arise, they are no longer feared, but a belief is instilled through practice that the player will approach the shot with more confidence than before.
To achieve this competence the practice would take the form of making it more game specific. Examples include not having warm-up shots, halving the diameter of the hole, anything really to make the player feel uncomfortable. Alred also states how some players relate performance with self-esteem. This tie’s in a lot with Jonny Wilkinson, he thought is he played well, people would think less of him. To make sure this doesn’t happen, Alred states how a good coach will get the player to feel uncomfortable but keep the player’s self-esteem in-tact. To do this Alred states how you work within success. An example could be if the golfer is competent in 90% of 3ft putts, practice at that range and establish competency, and then make the player feel uncomfortable by asking for the same from 4ft. By making them uncomfortable you are challenging them, but have still kept self-esteem by establishing the 3ft competency.
Every practice has a goal or series of goals and stats are kept on these for reference, and to raise expectation. One practice session he does with Donald is to play 9 holes and have 5 attempts per shot. As soon as he is happy with one shot they move on. By doing this, the player can see the potential score that they can shoot based on their current ability. This type of practice is a confidence builder.
While the cross over between golf and rugby kicking may not seem obvious at first, they are both examples of closed skills, under differing levels of pressure at different times during the game. As part of my MSc thesis one of the conclusions was that the best kickers would establish the importance of deliberate practice, not only for the development of physical skills, but also for the development of mental skills. These are important to develop together as they would be used in competition (Hall, 2001). As with golf, there will be outside interferences, such as playing conditions, current score, etc., but in both skills they require conscious attention to what needs to be done (Singer, 2002). To make it competitive the kickers would introduce group competition to replicate the competitive environment. Going into the game confident - whatever the sport - is viewed by players as essential. Athletes who have a strong belief in their ability are able to peak under pressure and cope successfully with adverse situations during competition (Cresswell & Hodge, 2004).
Here’s a short youtube clip looking at Jonny Wilkinson trying to introduce stress in his kicking practice, which is quite similar to what Dave Alred has implemented with Luke Donald – a coincidence – I think not!
All this is nothing revolutionary though, it’s just a way of organising practice to get the best out of each session. It’s just that sometimes coaches tend to look for quantity over quality. In the words of the great American Football coach Vince Lombardi ‘Practice does not make perfect. Only perfect practice makes perfect.’
References
Carlson, N. R. (2001) ‘Physiology of Behaviour’ Allyn and Bacon, Boston
Conroy, D. E., & Elliot, A. J. (2004), Fear of Failure and Achievement Goals in Sport: Addressing the Issue of the Chicken and the Egg, Anxiety, Stress, and Coping, 17, pp. 271-285.
Conroy, D. E., Willow, J. P., & Metzler, J. N. (2002), Multidimensional Fear of Failure Measurement: the Performance Failure Appraisal Inventory, Journal of Applied Sport Psychology, 14, pp. 76-90.
Cresswell, S., & Hodge, K. (2004) ‘Coping Skills: Role of Trait Sport Confidence and Trait Anxiety’ Perceptual and Motor Skills, Vol. 98, pp. 433 – 438.
Hall, C. R. (2001) ‘Imagery in Sport and Exercise’ in Singer, R. N., Hausenblas, H. A., & Janelle, C. M. (eds.) Handbook of Sport Psychology 2nd Edition, Wiley, New York, pp. 529 – 549.
Neuman, D. L. & Thomas, P. R. (2009) ‘The relationship between skill level and patterns in cardiac and respiratory activity during golf putting’ International Journal of Psychophysiology’ Vol 72, No. 3, pp. 276 – 283.
Singer, R. N. (2002) ‘Preperformance State, Routines and Automaticity: What Does it Take to Realise Expertise in Self-Paced Events?’ Journal of Sport and Exercise Psychology, Vol. 24, pp. 359 – 375.
Wilkinson, J. (2011) ‘Jonny, My Autobiography’, Headline.
http://www.youtube.com/watch?v=mg71xnOERj4