Types of Practice

This lesson covers the four types of practice as required by the Edexcel GCSE PE specification (1PE0 — Topic 3: Sports Psychology). Understanding the differences between massed, distributed, fixed and variable practice — and knowing when each should be used — is essential. This is a topic that is unique to the Edexcel specification and is not covered in the same way by AQA or OCR, so make sure you know the Edexcel-specific detail.

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Overview of the Four Types of Practice

graph TD
    P["Types of Practice"] --> M["Massed Practice"]
    P --> D["Distributed Practice"]
    P --> F["Fixed Practice"]
    P --> V["Variable Practice"]

    M --> M1["Continuous repetition<br/>No rest intervals"]
    D --> D1["Practice with rest<br/>intervals or breaks"]
    F --> F1["Same skill repeated<br/>in the same way"]
    V --> V1["Same skill practised<br/>in different situations"]

    style P fill:#2c3e50,color:#fff
    style M fill:#2980b9,color:#fff
    style D fill:#27ae60,color:#fff
    style F fill:#8e44ad,color:#fff
    style V fill:#e67e22,color:#fff
    style M1 fill:#3498db,color:#fff
    style D1 fill:#2ecc71,color:#fff
    style F1 fill:#9b59b6,color:#fff
    style V1 fill:#f39c12,color:#fff

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1. Massed Practice

Definition: Massed practice involves continuous repetition of a skill without rest intervals until the skill is learned or the session ends.

How It Works

The performer repeats the skill over and over again, with no breaks between attempts. The idea is that the sheer volume of repetition helps the skill become automatic — it is drilled into muscle memory.

Example

A tennis player practises 200 serves in a row without a break. Each serve follows the same routine: toss, swing, hit, collect ball, serve again.

When to Use Massed Practice

Suitable When...	Reason
The skill is simple (basic)	Simple skills do not require much decision-making, so the performer can maintain concentration through many repetitions
The performer is experienced/motivated	Experienced performers have the fitness and motivation to sustain long periods of practice without fatigue causing poor technique
The skill needs to become automatic (habitual)	Continuous repetition builds motor programmes — the brain "grooves" the movement pattern
The performer is physically fit	Massed practice is demanding; a fatigued performer will lose technique, which is counterproductive

Advantages

• Builds muscle memory quickly through high repetition.
• Develops consistency — the performer repeats the same movement pattern until it becomes automatic.
• Efficient use of time — no breaks means more practice in a given session.
• Good for developing fitness alongside skill, as the performer is working continuously.

Disadvantages

• Can cause fatigue, leading to poor technique and a risk of "practising mistakes."
• Not suitable for beginners — they may tire quickly or lose concentration, leading to reduced quality of practice.
• Can be boring and demotivating — repeating the same thing hundreds of times without a break can reduce effort.
• Not ideal for complex or dangerous skills where the performer needs rest to process information between attempts.

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2. Distributed Practice

Definition: Distributed practice involves practice sessions with rest intervals or breaks between attempts or groups of attempts.

How It Works

The performer practises the skill, then takes a break. During the break, they might receive feedback from a coach, discuss the performance, perform mental rehearsal, or simply recover before the next attempt.

Example

A gymnast practises a vault, then has a two-minute break to receive feedback and mentally rehearse before the next attempt. They perform 10 vaults over a 30-minute session with rest between each.

When to Use Distributed Practice

Suitable When...	Reason
The performer is a beginner	Beginners need time to process information, receive feedback and recover between attempts
The skill is complex or dangerous	Complex skills require concentration; rest intervals prevent mental fatigue and allow information processing
The performer has low fitness	Rest intervals prevent physical fatigue from degrading technique
Feedback is needed between attempts	The rest interval gives the coach time to provide guidance and the performer time to reflect
The performer is young	Young performers have shorter concentration spans and tire more easily

Advantages

• Allows time for feedback and reflection between attempts.
• Reduces physical and mental fatigue — the performer stays fresh and maintains quality.
• Motivating — variety and breaks help maintain concentration and interest.
• Allows time for mental rehearsal during rest intervals, reinforcing the motor programme.
• Reduces the risk of injury from overuse or fatigue.

Disadvantages

• Less time-efficient — the breaks mean fewer repetitions in a given time.
• The skill may take longer to become automatic because there are fewer repetitions per session.
• The performer may lose rhythm or momentum during rest intervals.
• Requires a coach or structured plan to use the rest intervals effectively.

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3. Fixed Practice

Definition: Fixed practice involves repeating the same skill in the same way, under the same conditions, each time.

How It Works

The performer practises a specific skill in a predictable, unchanging environment. The technique, the situation and the conditions remain the same throughout the practice session.

Example

A netball goal shooter stands in the same spot in the shooting circle and takes 50 shots from the same position, using the same technique each time.

When to Use Fixed Practice

Suitable When...	Reason
The skill is closed (towards the closed end of the continuum)	Closed skills are performed in a stable environment, so fixed practice replicates the conditions of the real performance
The performer is a beginner	Beginners benefit from repeating the same movement in the same conditions to build a motor programme without distractions
The goal is to build consistency	By removing variation, the performer can focus entirely on perfecting technique
The skill is simple (basic)	Simple skills benefit from repetitive drilling under consistent conditions

Advantages