Muscle memory, also called procedural memory, is the ability to perform movements automatically without conscious thought. It’s not that muscles “remember” on their own; rather, the brain, spinal cord, and nerves store and refine movement patterns through repetition. As athletes advance in skill, greater efficiency is achieved when athletes don’t have to think, and instead react and respond automatically. From a mental health perspective, muscle memory helps athletes develop self confidence, while minimizing nervous energy and anxiety — factors that help athletes improve mental toughness and perform their best.
Developing muscle memory
When athletes play without having to think through every movement, they generally play their best. Conversely, athletes who compete while still trying to think through where to be, what to do, and how to do it, almost always struggle with anxiety, frustration, and sometimes even anger. So if we know that automatic movements by means of muscle memory are most desirable when trying to play your best, the next question is how do athletes develop muscle memory? The answer is it takes discipline, a little patience, and an adherence to a specific schedule.
First, it is important to specify what movement(s) need attention. Lets take basketball as an example — if you have a player who struggles to keep her elbow in while shooting, you have identified the specific movement that needs improved upon. In this situation, the player can create a simple approach to developing muscle memory by devoting a few minutes each day keeping her elbow tucked while shooting simple, short shots at the basket. Initially this will feel weird, but after a few repetitions and made baskets the player will begin feeling more comfortable with her elbow in, and will continue to feel better as she commits to the training program each day. Notice, it only takes a few minutes a day, but it is important to note that during those five minutes training needs to be very specific and focused (meaning no time to check your phone!).
Using the same example, it is important that the specific skill is practiced as close to perfect on a daily basis over a period of time. For example, the basketball player might dedicate 5 minutes a day where she shoots the ball from various places on the court with the emphasis on keeping her elbow tight. She might also use video, or a teammate or coach to provide instant feedback. The key is performing the skill as close to perfect as possible during training conditions, thereby establishing the best form possible for the future.
In addition to being specific and consistent, it is important to reinforce training in positive, healthy ways. For example, after completing a week of daily shooting drills the player might award herself a small token reinforcer (ice cream!) as a way to drive home the importance of staying with the plan. the idea is to attach the training to a better shot, and personal pride for undergoing the task of re-training a shooting motion back to better form. When athletes follow through on this type of training, muscle memory begins to take hold, and before too long the shooter’s elbow will stay tucked and she will experience greater shooting success.
Final thoughts
When trying to establish muscle memory, it is important to be specific with targeted goals and movements, train with a sharp focus, record results, and reinforce success along the way. Over time, movements that were once wonky and mechanical soon become comfortable and fluid, allowing for automatic reactions while competing. The more confident your kid feels, the better he will play, and developing muscle memory will accelerate this kind of mindset.
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