INTERNAL FOCUS VS. EXTERNAL FOCUS

Effects of focusing on biomechanics vs. environmental target.

The direction of attention during the execution of a motor skill is a determinant of success.

Internal focus occurs when the athlete directs attention to his or her own body movements, such as joint position or muscle contraction.

In contrast, external focus directs attention to the effect of the movement on the environment or to a target outside the body.

Research suggests that, for experienced athletes, focusing excessively on internal mechanics disrupts the natural flow of the movement, causing a regression to more basic learning stages.

For example, an internally focused dart thrower might be thinking about the angle of his elbow and the extension of his wrist when releasing the dart. This tends to generate tension and stiffness.

On the other hand, if he adopts an external focus, his attention is fixed exclusively on the center of the dartboard or on the parabolic trajectory that the dart must describe.

By externalizing the focus, the motor system self-organizes more efficiently to accomplish the task, freeing up cognitive resources.

Movement automation and motor efficiency

The ultimate goal of technical training is automation, where movement is executed subconsciously and fluidly.

The use of an external focus facilitates this process by allowing the body to use its self-organizing capabilities without the interference of conscious control ("micro-management").

This results in greater precision, less muscle fatigue and more consistent execution under pressure. Imagine a gymnast on the balance beam.

If she focuses internally on "keeping her feet straight and tightening her abdomen," she risks losing her balance due to conscious over-correction.

However, if her focus is externally, visualizing "sticking the landing like a statue on the mat," her body will automatically adjust the center of gravity and muscle tension necessary to achieve that image, allowing the skill to flow naturally and efficiently.

Summary

The direction of attention is critical to motor efficiency. Internal focus is directed to one's own body movements, while external focus is on the environmental effect or desired goal.

For skilled athletes, excessive focus on internal mechanics is counterproductive. This approach disrupts natural flow and creates tension, causing a regression to basic, less efficient learning stages.

In contrast, adopting an external focus allows the motor system to self-organize. This facilitates movement automation and frees up cognitive resources, improving accuracy and consistency under pressure.