1. The document discusses the use of attentional focus cues in coaching and their impact on performance and learning. 2. Research has shown that external attentional focus cues, which direct attention outward to the movement effect, generally facilitate superior performance compared to internal cues, which direct attention inward to body movements. 3. However, the effectiveness of cues can be mediated by factors like the type of movement (discrete vs. continuous), skill level of the performer, and individual cue preference. Emerging questions remain around combining internal and external cues and using internal cues for rehabilitation.

1. What we say matters
Coaching & Communication
Nick Winkelman, PhD

2. Performance

3. Performance
temporary changes in motor behavior or
knowledge that can be observed & measured
during or immediately after Practice
SoderstroM & Bjork, 2015
= Practice

4. Learning

5. Learning
relatively permanent changes in Motor
behavior or knowledge that supports long-
term retention and transfer to competition
SoderstroM & Bjork, 2015
= Competition

6. Optimizing
what we say

7. Attentional Focus
The conscious effort of an individual to focus
their attention through explicit thoughts and
feelings in an effort to execute a task with
superior performance
= Cueing

8. Internal Focus
Primary focus on the body (e.g., muscle) and
associated movement process (e.g., hip extension)
= Body Focus

9. External Focus
Primary focus on movement outcome (e.g., jump
high) and associated affect on the environment
(e.g., push the ground away)
= Outcome Focus

10. “Focus on rapidly
extending your knees
as fast as you can”
“Focus on rapidly
pushing the ground
as fast as you can”

11. “Focus on pushing off
of the inside edge of
your foot”
“Focus on pushing
off the inside edge
of your shoe”

12. Attentional
focus research

13. Balance - Dr. Gabriele Wulf, 1998
Ski Simulator
_ Experiment 1
_ INT Focus | “Outer Foot”
_ EXT Focus | “Outer Wheels”
_ CON | No Instruction
Results
_ EXT > INT = CON
_ Practice & Retention
Stabilometer (Balance)
_ Experiment 2
_ INT Focus | “Keep Feet Same Height”
_ EXT Focus | “Keep Markers Same Height”
Results
_ EXT > INT
_ Retention

14. Biceps Curl
_ INT: “focus on your arm and muscles”
_ EXT: “focus on the crank hand bar”
_ Velocity: EXT > INT
_ Force: EXT > INT
_ EMG: EXT < INT
Force Production - Vance et al., 2004

15. Isometric Mid-Thigh Pull
_ CON: “go as hard & fast as you can”
_ INT: “contract your leg muscles as hard
& fast as you can”
_ EXT: “push the ground as hard & fast as
you can”
_ Force: EXT (9i% | 3c%) > CON (5i%) > INT
Force Production - Halperin et al., 2016

16. Endurance – Marchant et al., 2011
Bench Press and Back Squat
_ INT: “Focus on moving and exerting force with your
arms/legs”
_ EXT: “Focus on moving and exerting force through and
against the barbell”
_ Repetitions: EXT > INT = CON

17. Vertical & Horizontal Jumping
_ INT: “concentrate on the tips of your fingers, reaching as
high as possible”
_ EXT: “concentrate on the rungs of the Vertec, reaching
as high as possible”
_ Jump Height: EXT > INT = CON
Jumping - Wulf et al., 2007 & Porter et al., 2010

18. 10-Meter Sprint
_ CON: “perform to the best of your ability”
_ INT: “focus on driving your legs back as explosively as
you can”
_ EXT: “focus on driving the ground back as explosively
as you can”
_ Sprint Time: EXT = CON > INT
Sprinting - Winkelman et al., (2017)

19. L-Drill Agility Test
_ INT: “I want you to focus on moving your legs as
rapidly as possible and I want you to focus on
planting your foot as firmly as possible”
_ EXT: “I want you to focus on running toward the
cone as rapidly as possible and I want you to focus
on pushing off the ground as forcefully as possible”
_ L-Drill Time: EXT > INT = CON
Agility - Porter et al., 2010

20. Sport Skills

21. Mediating
Factors

22. Mediators – Movement Type
Implement
Discrete
Non-Implement
Discrete
Non-Implement
Continuous

23. Mediators – Experience Level
Novice
Expert

24. Mediators – Key Findings
Implement Based (Discrete)
Non-Implement Based
(Discrete)
Non-Implement Based
(Continuous)
Focus
Type
INT
Focus
EXT
Focus
(Close)
EXT
Focus
(Far)
NORM
Focus
INT
Focus
EXT
Focus
(Close)
EXT
Focus
(Far)
NORM
Focus
INT
Focus
EXT
Focus
(Close)
EXT
Focus
(Far)
NORM
Focus
Novice No Yes* No No No Yes Yes* No No Yes*
Un-
known
No
Expert No Yes Yes* Yes No Yes Yes* No No Yes*
Un-
known
Yes*
Winkelman, 2016 (Dissertation)

25. Mediators – Emerging Questions
1. What is the impact of cue preference & familiarity?
_ Data | Preference mediates acute effectiveness
2. What is the impact of combing internal & external?
_ No data | Practical experiences suggests a benefit
3. Should internal cues be used in a rehabilitation setting?
_ Data | External cues benefit coordination & performance

26. 4. Should internal cues be used to correct engrained error?
_ No data | Some researchers speculate that this would
facilitate a necessary disruption in coordination to
encourage a new pattern
5. Is self-awareness and feel the same as an internal cue?
_ While an internal cue requires self-awareness, not all
forms of self-awareness manifest as internal cues
Mediators – Emerging Questions

27. Cueing
Anatomy

28. Cue Anatomy
Distance
Proximal
(Close)
Distal
(Far)
Direction
Toward/
Away
Up/
Down
Description
Action Word
(Verb)
Analogy
(Metaphor)
Winkelman, 2016 (Dissertation)

29. Cue Anatomy
“Drive the bar towards the
ceiling as explosively as you can”
Description Direction
Distance Description

30. Distance - Close & Far
“Focus on snapping the
kettlebell up and forward”
“Focus on snapping
the kettlebell
at the wall”

31. Direction -
“Focus on sprinting
away from the
blocks”
Toward &
Away
“Focus on sprinting
Toward the
Finish Line”

32. Description -
Action Verb
& Analogy
“…Just like you were trying to
snap a towel”
“Focus on snapping the
bar toward the ceiling”

33. Cueing
Framework

35. Take Home

36. 1. Say the most with the least
2. Use language that is memorable for the athlete
3. Use language that is prioritized based on errors
4. Use external cues rather than internal cues
1. Distance
2. Direction
3. Description
Take Home Message

37. Thank You
@NickWinkelman