the skill of learning skills
Motor learning is the process of committing an action to memory. It involves practising a skill numerous times until it is ingrained in the brain and nervous system. Doing this allows people to automatically react to a situation, without thinking.
There are 3 stages to this process. In this blog we dive deep into those stages and some tips and tricks to making it to the next.
Stage 1: the cognitive stage.
To get to a point where you no longer have to think about a movement, the first thing you need to do is think about it. A lot.
This is the most frustrating phase. The most tiresome phase. The most conscious phase.
This stage is characterised by large gains in performance, but also very inconsistent performance (i.e. lots of errors)
Top tips for this phase:
Break down the movement into small steps and master each step before adding them together.
Absorb the information in as many forms as possible: watch videos, see demonstrations, read about it, listen to cues, understand the anatomy and physiology.
Focus on the parts rather than the whole outcome.
Stage 2: the associative stage.
This is the stage where the athlete has progressed from just thinking about what they are doing, to thinking about how they can do it well.
This is the longest phase.
This stage is characterised by movements becoming more fluid and smooth. The gains in performance are smaller.
Top tips for this phase:
Begin to bring the parts of the skill together.
Think about the whole outcome more than the parts.
Practise lots & be patient
Stage 3: The autonomous phase.
This is the stage where the motor performance becomes more automatic and far less conscious.
During this stage an athlete can learn to adapt to completing the skill in a variety of different contexts. They should be more independent and able to tell when something is feeling off and correct it automatically.
Top tips for this stage:
Practise the skill in a variety of different contexts and using different implements (if applicable)
Focus more on feeling than thinking
Relax and play
To give a real world example…
Imagine you walk into the gym wanting to learn how to do a Deadlift.
Your coach may begin by giving you a demonstration, getting you to have a go, and then they start breaking down the movement into its parts. They might teach you about the muscles being worked, what you should feel, and give you cues to think about. Every attempt may feel slightly different and it will be hard to keep all of the cues and instructions in your head all at once while doing the movement. This is normal. The role of the coach in this stage is teaching and immersing. This is the cognitive stage of learning.
After a few weeks, as you get more confident, you coach may begin to give you shorter and sharper cues, get you to focus on what you’re feeling rather than thinking, and get you to practise multiple sessions per week. Your reps may begin to feel more consistent and you’ll see more gains in your strength. The role of the coach in this stage is refining and simplifying. This is the associative stage of learning.
It’s been a long time and you’ve decided to stick with deadlifts. It’s your favourite lift and you’ve been putting time and effort into it every single week. You’ve done a few competitions now - on a stiff bar, deadlift bar, with bumper plates and calibrated plates, with straps and without straps. You find that you’re able to maintain good technique even as all of these variables change. Deadlifts feel familiar and you can tell when something is off and you can fix it very quickly with little to no feedback. You coach is there for support and guidance and pick up on any bad habits that you are forming, rather than telling you what to do. The role of the coach in this stage is supporting. This is a autonomous stage of learning.
Which stage do you think you are in with your favourite lift?
