Technical Training vs Flow Training

Understanding the difference between technical training and flow training is essential for elite development. Both are necessary, but they serve different purposes and require different approaches.

The Core Principle

You cannot train a Beginner like an Expert (they lack the neural pathways), and you cannot train an Expert like a Beginner (high technical volume causes over-thinking).

Two Types of Training

Technical Training (Explicit Learning)

Focus: Mechanics and form Attention: Conscious body movements Method: Breaking down skills, repetitive practice Best for: Learning new skills, correcting bad habits, building foundation

Example: Practicing your release point 50 times with video analysis

Flow Training (Implicit Learning)

Focus: Outcomes, not mechanics Attention: Letting subconscious take over Method: Varied, game-like practice, visualization Best for: Competition preparation, building confidence, peak performance

Example: Playing practice games with pressure, focusing only on targets

The Dynamic Inversion Model

The correct training ratio is inversely correlated with technical competence. As you master technique, mental training becomes more important - not less.

1. Beginner (Cognitive Stage)

• You consciously think about what to do
• Movements feel awkward and require effort
• Brain is fully saturated with mechanics
• Ratio: 90% Technical / 10% Mental
• Mental focus: Enjoyment, external focus (look at target), not complex visualization

2. Intermediate (Associative Stage)

• You refine the skill with less conscious thought
• Movements become smoother, errors decrease
• You start to detect your own mistakes
• Ratio: 70% Technical / 30% Mental
• Mental focus: Developing your Pre-Performance Routine (PPR)

3. Advanced (Threshold of Autonomy)

• The skill is largely automated
• Your self-image often lags behind your physical ability
• Training focuses on pressure simulation
• Ratio: 50% Technical / 50% Mental
• Mental focus: Visualization, self-image, anxiety control

4. Expert (Autonomous Stage)

• Technical skills are fully subconscious
• Conscious attention to mechanics disrupts performance
• Maintenance volume is all you need technically
• Ratio: 20% Technical / 80% Mental
• Mental focus: Flow state, strategy, quieting the mind

The Progression Table

Level	Tech : Mental	Primary Objective
Beginner	90 : 10	Build the Machine
Intermediate	70 : 30	Stabilize the Skill
Advanced	50 : 50	Trust the Machine
Expert	20 : 80	Freedom of Performance

The Expert Trap

For advanced and expert players, reverting to high technical focus is dangerous.

The problem: When you've automated a skill but consciously monitor it during competition, you engage the conscious mind and override the subconscious. This causes performance anxiety and "choking."

The science: The volume required to maintain a skill is significantly lower (often 1/3 to 1/9th) than the volume required to build it. Experts need minimal technical work to retain their touch.

Elite example: Champions like Philippe Quintais and Dylan Rocher focus heavily on tactical scenarios and critical moments rather than mechanical drills.

Signs you're over-thinking technique:

• Paralysis by analysis
• Inconsistent performance despite good technique
• Worse results in competition than in practice
• Feeling "mechanical" instead of fluid

Training Methods Compared

Aspect	Technical Training	Flow Training
Practice type	Blocked (same skill repeatedly)	Random (varied skills)
Feedback	Immediate, detailed	Delayed, outcome-focused
Environment	Controlled, predictable	Variable, game-like
Mental state	Analytical, conscious	Intuitive, automatic
Best time	Off-season, skill building	Pre-competition, maintenance

Blocked vs Random Practice

Blocked practice: Repeat the same throw 20 times

• Feels productive (you see quick improvement)
• Good for initial learning
• Poor for long-term retention

Random practice: Vary distance, target, and throw type

• Feels harder (more mistakes)
• Better for competition transfer
• Builds adaptability and decision-making

Practical Guidelines

For Technical Sessions

1. Focus on ONE aspect at a time
2. Use video analysis
3. Get feedback from a coach or training partner
4. Accept that it will feel awkward at first
5. Keep sessions shorter (quality over quantity)

For Flow Sessions

1. Create game-like pressure
2. Focus on the target, not your body
3. Use your pre-shot routine consistently
4. Don't analyze during the session
5. Trust your training

The Integration Challenge

The real skill is knowing when to use each mode:

During a competition game:

• Technical thinking: NEVER during execution
• Flow mode: ALWAYS when throwing

During practice:

• Technical sessions: Scheduled, specific focus
• Flow sessions: Game simulation, pressure practice

Weekly Balance Example

Day	Session Type	Focus
Monday	Technical	Pointing precision
Tuesday	Technical	Shooting accuracy
Wednesday	Flow	Mental training, visualization
Thursday	Mixed	Game scenarios with flow focus
Friday	Technical	Weakness area
Saturday	Flow	Match play, competition simulation
Sunday	Rest	Recovery, reflection

Summary: Training Balance Rules

Rule #1: Match Training to Level

Beginners (90/10): Build the machine - focus on technique Intermediate (70/30): Stabilize the skill - add mental work Advanced (50/50): Trust the machine - balance both Expert (20/80): Freedom of performance - mostly mental

Rule #2: Blocked vs Random Practice

Blocked practice (same throw repeatedly): Good for initial learning, poor for retention Random practice (varied throws): Harder in practice, better in competition

Rule #3: The Expert Trap

For experts: High technical volume causes over-thinking and choking Solution: Minimal technical maintenance, maximum mental training

Key Takeaway

You cannot train a Beginner like an Expert (they lack the neural pathways for mental work), and you cannot train an Expert like a Beginner (high technical volume causes burnout and over-thinking).

The journey from technique to flow requires strategic inversion. Match your training to your developmental stage.