Deliberate Practice: How to Train with Intention and Improve Performance
Every athlete craves those “everything clicks” moments on the field, track, or trail—when your movements feel effortless, your confidence soars, and your performance peaks. But those moments aren’t accidents. Behind peak performance lies a less glamorous, but far more crucial truth: focused, intentional practice is what actually drives progress.
In this article, we’ll explore the science and application of deliberate practice and how you can apply it to your training. Drawing on sport psychology research, we’ll share actionable strategies to help you train with purpose, improve your skills, and make every session count. Whether you’re an endurance athlete, a team player, or anywhere in between, these strategies can help you make each session more effective and meaningful.
Breaking the Habit of Autopilot Training
It’s easy to fall into the trap of simply “logging miles” or showing up to lift without focus. Maybe you’ve finished a training session only to realize you barely remember the details, or your mind was elsewhere during key intervals. This tendency to train on autopilot can limit improvement and waste valuable training time.
Why Intentional Training Matters
Research shows that simply repeating a task is not enough for skill growth. Without conscious effort and clear goals, we may reinforce bad habits or see only marginal gains (Ericsson & Pool, 2016). Intentional training is about bringing attention and purpose to every session.
For more on breaking unproductive habits, check out 3 Common Mistakes Athletes Make.
The Science of Deliberate Practice
Deliberate practice is a structured, research-backed approach to improvement that has transformed our understanding of how expertise develops—not just in sport, but in music, chess, and many other fields.
Key Elements of Deliberate Practice
According to K. Anders Ericsson, deliberate practice includes:
Focused Attention: Full mental engagement on a clearly defined task.
Specific Targets: Practicing with a narrowly defined, measurable goal (e.g., improving start technique, or holding even pace on hills).
Immediate Feedback: Regular assessment and adjustments based on feedback—from a coach, technology, or self-reflection.
Challenging Yourself: Consistently operating just beyond your current ability, rather than falling back on what feels easy.
This style of practice isn’t always enjoyable—in fact, it often feels uncomfortable precisely because it asks you to work at the edge of your abilities. But it’s this effortful, targeted practice that leads to real improvements over time.
For more on mental strategies to push through uncomfortable moments, read Mental Strategies for Athletes: Stress Management & Peak Performance.
How To Train with Intention
How do you put these principles into practice? Start with two foundational steps for every session:
1. Set a Specific Goal ("What")
Instead of vague objectives like “do my workout,” define exactly what you want to improve.
Examples:
“Maintain a tall posture on every climb.”
“Finish the final interval with the same stroke rate as the first.”
“Achieve at least 85% of my max heart rate in each sprint segment.”
2. Connect to Your Purpose ("Why")
Remind yourself why this focus matters—how today’s goal ties into racing, injury prevention, or mastering a weakness.
Example:
“Practicing strong finishes will translate to better closing speed in competition.”
For more on connecting goals to purpose, explore How Athletes Can Create Their Own Confidence Jar to build motivation and focus.
Strength Training with Intention
The weight room is a common place for athletes to check out mentally. Instead, treat each set as a deliberate practice opportunity.
Tips for Intentional Strength Training
Form Focus: “I will keep my hips level on every squat.”
Effort Focus: “I’ll accelerate explosively on the pull phase of each deadlift.”
Mind-Muscle Connection: “During these rows, I’ll feel my scapula glide smoothly back with each rep.”
Set a clear intention for each exercise and check in after every set.
For endurance athletes, strength training can be a game-changer. Learn more in Strength Training for Endurance Athletes.
The Power of an External Focus
Research in sport psychology highlights another actionable strategy: shifting from an internal (body-part) focus to an external (outcome or effect) focus during practice.
Internal: “Keep your elbow high”
External: “Drive the pole back past your hip”
Why does this work? External focus encourages automatic, efficient movement and better performance retention (Wulf, 2013).
For more on mental focus and performance, check out How Positive Psychology Can Improve Your Athletic Performance.
Deliberate Practice in Action: Sport-Specific Examples
No matter your sport, you can incorporate deliberate practice today. Try these ideas:
Endurance/Distance Sessions
Focus on maintaining even pacing over varying terrain.
Choose a technical element to emphasize (e.g., breathing rhythm, stride length) for the entire workout.
Periodically check if you’re drifting into autopilot—then realign with your focus goal.
For tips on staying mentally engaged during long runs, read Your Guide to Stress-Free Long Runs.
Interval or Speed Work
Set a process goal for each repeat: “Drive my knees forward on every start,” or “Hit target pace and maintain posture to the end.”
Solicit feedback after efforts—from a coach, a peer, or via video review.
Strength Training
State your intention before each set, not just the number of reps.
Pause to visualize correct form before every lift.
Reflect after each exercise: What went well? What can I refine next time?
Race Simulation or Test Sets
Break the race into process goals for each segment (e.g., “Nail the first transition,” “Attack the final climb with strong technique”).
Use cue words or mantras between efforts to stay on track.
Building the Habit of Intentional Practice
Training with purpose is a skill that develops like any other. Try these strategies to help make intention a habit:
Pre-Workout Routines: Create a short pre-workout routine where you write or say your focus out loud.
Reflective Journaling: Use a journal to reflect on how closely you followed your intention, and where you noticed changes in performance or mindset.
Accountability: Work with your coach or teammates to hold each other accountable—ask, “What’s your one thing for today?”
Deliberate practice requires patience and a willingness to embrace challenge, but over time, it leads to measurable improvements in skill and performance. For more on building habits that stick, explore 3 New Habits to Improve Your Performance.
Supporting Research and Further Reading
Ericsson, K. A., & Pool, R. (2016). Peak: Secrets from the New Science of Expertise. Houghton Mifflin Harcourt.
Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363–406.
Baker, J., & Young, B. W. (2014). 20 years later: Deliberate practice and the development of expertise in sport. International Review of Sport and Exercise Psychology, 7(1), 135-157.
Wulf, G., & Lewthwaite, R. (2016). Optimizing performance through intrinsic motivation and attention for learning: The OPTIMAL theory of motor learning. Psychonomic Bulletin & Review, 23(5), 1382-1414.
Why Intention Matters in Athletic Training
Great performances are rarely accidental. They result from purposeful, focused practice repeated over time. While showing up is necessary, bringing intention and attention to every session transforms routine training into real progress.
By adopting the principles of deliberate practice—setting specific goals, seeking feedback, challenging yourself, and training with awareness—you can improve your skills more rapidly and find renewed motivation in every workout. Remember, every session is a chance to get better, if you choose to make it so.
If you’re looking to bring more purpose and effectiveness to your sport, Skadi offers 1:1 coaching support and resources designed to help athletes integrate deliberate practice and mental strategies into every aspect of training. Reach out to learn more, save this post for your next session, or connect with us for a consult on intentional training.
