Muscle memory is important in sports, as it is what allows athletes — from preps to the pros — to make efficient, flawless plays on the field. In theory, muscle memory occurs when a movement is repeated over time, and the brain creates a long-term muscle memory for that task, eventually allowing it to be performed with no conscious effort. Muscle memory allows athletes to simply react in specific situations, rather than have to think through every mechanical movement of a play (i.e. bending down, opening the glove, squeezing, etc.). As you might imagine, muscle memory becomes vitally important as kids move on in youth sports from pee wee’s where every kid has plenty of time for mistakes, to higher levels where athletes have to be very efficient with their athletic skill set in order to be successful (meaning no time to think through each step of fielding a ground ball). Although nearly every athlete values the idea of building muscle memory, far fewer are willing to commit to the sheer volume of repetitions required to develop it. The reason for this decline in numbers has to do with the time/effort commitment needed to repeat a basic sport movement over and over again, regardless of how mundane the task. For those who do put in the work, the future results of success should be of no surprise.
How many repetitions does it take to develop into muscle memory?
While we do not know precisely how many repetitions it takes for a movement to become automatic, the effort needed goes well beyond just a few attempts. Research and coaching expertise suggests the following:
30–50 reps – Enough to learn a new movement (basic familiarity).
300–500 reps – Needed to ingrain a skill so it becomes more automatic.
3,000–5,000 reps – Often cited as the range to develop deep, lasting muscle memory where movements hold up under pressure.
It is also important to note that in addition to the shear volume of repetitions needed for muscle memory to develop, but that the repetitions must be deliberate and correct (also known as the law of perfect practice). It is important to note that without perfect practice, a kid repeating a bad shooting form 3,000 times is just building bad muscle memory. So yes, quality muscle memory training is key!
When you see a young athlete play effortlessly, it could be because he or she is naturally gifted, or it could be that he or she has put in the work. A big part of “the work” is doing the mundane, muscle memory repetition over and over again. Those who commit to developing muscle memory separate from the competition, and those who do not often make excuses, or lazily claim that the better kids are just “naturally gifted.” The difference between good and great can be witnessed right here, with those willing to do what others only talk about ending up being better than the rest of the kids competing. So, are most kids willing to do the (boring) work? That depends largely on the following:
Age & Attention Span
Motivation & Buy-In
If the kid understands why the drill matters (e.g., “this is how Steph Curry built his shot”), they’re more willing.
External motivators (competition, fun challenges, team culture) help bridge the gap until intrinsic motivation develops.
Coaching Creativity
Repetitions can be made less “boring” through variation (different angles, speeds, or adding competition).
Breaking up tasks (e.g., 10 perfect reps, then switch drill) keeps kids engaged while still racking up volume.
Final thoughts
Muscle memory is a big factor when it comes to sport success. As the games get faster and talent improves, athletes have less room for error on the field, making automatic movement vitally important. Muscle memory, while built on volume, requires quality repetition or athletes will only develop consistent, bad habits. Most coaches know the value of muscle memory, but many are challenged how to get kids to buy in to the idea, and dedicate time to train. When kids do commit to developing muscle memory, they develop better sport skill efficiency, greater self-confidence and mental toughness, and ultimately a greater chance for sport success.
drstankovich.com
