Training Methods

When your technique is solid, what do you practice? This is where many players plateau - they keep drilling technique when the real growth lies elsewhere.

The Big Idea

Most players plateau because they keep drilling technique when the real growth lies elsewhere. Elite players train adaptability, decision-making, and mental toughness - not just mechanics.

Beyond Technical Repetition

Most players train by repeating throws. That's important for beginners, but advanced players need more:

Training Type	What It Develops	When to Use
Technical drills	Mechanics, form	Learning new skills, fixing issues
Random practice	Adaptability, decision-making	Competition preparation
Pressure simulation	Mental toughness	Before important events
Mental training	Focus, recovery, confidence	Ongoing, often neglected

The Training Pyramid

Common Mistake

Most players spend too much time at the bottom. Elite players work at all levels of the pyramid, with emphasis on the top levels as they advance.

Blocked vs. Random Practice

Blocked Practice

Repeat the same throw many times:

• 20 points from 7 meters
• 20 shots at the same target
• Same distance, same throw

Good for: Initial learning, building confidence, warming up Limitation: Doesn't transfer well to competition

Random Practice

Vary everything:

• Different distances each throw
• Alternate pointing and shooting
• Change targets constantly

Good for: Competition preparation, building adaptability Feels: Harder, more mistakes, less "productive" Reality: Better long-term retention and transfer

The Research

Studies consistently show:

• Blocked practice feels better (quick improvement visible)
• Random practice produces better competition performance
• The "struggle" of random practice is where learning happens

Pressure Simulation

You can't handle competition pressure if you never experience it in training.

Creating Practice Pressure

Consequences:

• Push-ups for misses
• Loser buys coffee
• Points count toward something

Scenarios:

• "Must make" situations
• Down 12-10, need to score
• Last boule of the game

Audience:

• Practice with people watching
• Record yourself on video
• Announce what you're trying to do

Fatigue:

• Practice when tired
• End of long session
• After physical exercise

The Shooting Ladder

A classic pressure drill:

1. Start at 6 meters
2. Hit the target = move back one meter
3. Miss = move forward one meter (or start over)
4. Goal: Reach 10 meters

This creates natural pressure as you progress.

Mental Training Sessions

Dedicate time specifically to mental skills:

Visualization Session (15-20 min)

1. Find a quiet place
2. Close your eyes
3. Visualize yourself at a competition
4. See successful throws in detail
5. Feel the confidence and flow
6. Practice handling pressure moments

Pre-Shot Routine Practice

• Practice your routine without throwing
• Focus on the mental transitions
• Build the habit of consistent preparation

Recovery Practice

• Intentionally make mistakes in practice
• Practice your SOAS response
• Build the habit of quick mental reset

Structuring Your Training Week

Example: Serious Amateur (6 hours/week)

Day	Duration	Focus
Monday	1.5 hr	Technical: Pointing drills
Wednesday	1.5 hr	Technical: Shooting drills
Friday	1 hr	Mental: Visualization, routine practice
Saturday	2 hr	Match play with pressure elements

Example: Competitive Player (10 hours/week)

Day	Duration	Focus
Monday	2 hr	Technical: Pointing (blocked → random)
Tuesday	1 hr	Mental training + visualization
Wednesday	2 hr	Technical: Shooting (blocked → random)
Thursday	1 hr	Video review + mental work
Friday	2 hr	Pressure simulation, game scenarios
Saturday	2 hr	Competition or match play

Training Principles

1. Quality Over Quantity

• 30 focused minutes beats 2 hours of mindless repetition
• Stop when focus drops
• Better to end early than practice bad habits

2. Deliberate Practice

• Have a specific goal for each session
• Work at the edge of your ability
• Get feedback (video, partner, results)
• Adjust based on what you learn

3. Recovery Matters

• Rest days are part of training
• Sleep affects performance significantly
• Mental fatigue is real - respect it

4. Track Everything

• Keep a training log
• Note what works and what doesn't
• Review regularly
• Adjust your plan based on data

In This Section

• Training Drills - Specific exercises for different skills

Key Takeaway

How you train determines how you perform. Train like you want to play.

Mix your training. Include mental work. Create pressure. Track your progress.