Did you know that it’s better for performance and learning when you don’t think about your body movements?
What is Focus of Attention?
Focus of attention refers to the how performers deliberately directs their attention (1).
For instance, when performing a squat and the person focuses on not flexing their knees too much, this is an example of internal focus. However, if the person focuses on the barbell while squatting, trying to prevent it from “rotating,” this is an example of external focus.
Why that matters?
Coaches and practitioners can significantly influence the attentional strategy athletes use by providing feedback. However, those strategies tend to affect performance differently.
External focus is better for learning and performance (3), which can be explained by the constrained action hypothesis. This theory suggests that consciously focusing on the movement (on some part of the body) interferes with the unconscious and automatic components of motor control, thereby harming both performance and learning (1,2,4–6). Even when dealing with specific technical corrections, external focus should be used—often through metaphors. For example, in a squat exercise, instead of saying “Extend your knees as fast as possible,” one might say “Push the ground away as fast as possible.” This avoids making the performer think about the joint itself, and is thus more effective than internal focus (7–9).
In a 2015 study, Nadzlan and collaborators evaluated the maximum number of repetitions at 80% of 1RM in bench press and deadlift exercises. One group was directed to use internal focus (“Exert force with your arms” / “Extend your knees and hips”), while the other used external focus (“Push against the bar” / “Pull the bar up”). The group using external focus performed significantly better (10).
The superiority of external over internal attention has been demonstrated not only in strength exercises but also in sports, balance activities, coordination, and rehabilitation. This holds true regardless of sex or skill level (3,7,17–22,8,9,11–16).
Therefore, it’s essential that instructors and practitioners direct their attentional focus to external components, thus enhancing both performance and learning.
References
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11. Benjaminse A, Welling W, Otten B, Gokeler A. Transfer of improved movement technique after receiving verbal external focus and video instruction. Knee Surgery, Sport Traumatol Arthrosc. 2018;26(3):955–62.
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19. Otten B, Onate JA, Gokeler A, Myer GD, Dowling A V., Hewett TE, et al. Optimization of the Anterior Cruciate Ligament Injury Prevention Paradigm: Novel Feedback Techniques to Enhance Motor Learning and Reduce Injury Risk. J Orthop Sport Phys Ther. 2015;45(3):170–82.
20. Chiviacowsky S, Wulf G, Wally R. An external focus of attention enhances balance learning in older adults. Gait Posture [Internet]. 2010;32(4):572–5. Available from: http://dx.doi.org/10.1016/j.gaitpost.2010.08.004
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