An excellent example of internal focus is directing your attention to a specific body movement, such as lifting your knee higher during an exercise.
Understanding Internal Focus
Internal focus refers to directing an individual's attention to their own body's movements, sensations, or mechanics during an activity. It involves a conscious awareness of how a part of the body is moving, positioning itself, or feeling. This type of attentional cue aims to improve the execution of a movement by concentrating on the specific actions of the body itself.
The Core Concept
When someone uses an internal focus, they are thinking about what their body is doing. For instance, while running, an internal cue might be to "drive your elbows back" or "engage your core muscles." This contrasts with external focus, which directs attention to the outcome of the movement or an object in the environment.
Practical Examples of Internal Focus
Internal focus cues are often used in situations where precise bodily control or a deep understanding of movement mechanics is critical.
- During a squat: Thinking, "squeeze your glutes at the top."
- While practicing a golf swing: Concentrating on "rotating your hips through the swing."
- In rehabilitation exercises: Focusing on "contracting your quadriceps" to stabilize the knee.
- For posture correction: Actively thinking, "pull your shoulders back and down."
These examples demonstrate how internal cues guide attention inward, focusing on specific body parts or actions to refine movement.
Internal vs. External Focus: A Key Distinction
Understanding the difference between internal and external focus is crucial in fields like sports training, physical therapy, and motor skill acquisition. While internal focus directs attention to the body, external focus shifts attention to the environment or the effect of the movement.
| Focus Type | Description | Example Cue | Benefits |
|---|---|---|---|
| Internal | Directs attention to specific body movements, sensations, or mechanics. | "Lift your knee higher." | Useful for learning new, complex movements; enhancing body awareness; making precise technical adjustments; or in early stages of skill acquisition. |
| External | Directs attention to the outcome of the movement or the environment. | "Step over the line." | Often leads to more efficient and automatic movement, better performance, and reduced perceived effort for learned skills. |
For a deeper dive into these concepts, you can explore resources on Focus of Attention in Motor Learning.
When to Utilize Internal Focus
While research often suggests that external focus leads to superior performance for well-learned motor skills, internal focus still holds significant value in specific contexts:
- Initial Skill Acquisition: When learning a completely new movement, internal cues can help individuals understand the fundamental mechanics. For instance, explaining how to "position your wrist" for a tennis serve.
- Rehabilitation: Patients recovering from injuries may need to specifically activate certain muscles or control joint movements, making internal cues essential for targeted strengthening and control.
- Technical Refinement: For experienced athletes, internal focus can be used for short periods to fine-tune a specific part of a movement that is consistently problematic. For example, a runner might focus on "relaxing their jaw" if they notice tension in their upper body.
- Body Awareness: For activities like yoga or Pilates, where mindful movement and connecting with one's body are central, internal focus is integral.
By understanding what internal focus entails and when to apply it, individuals can effectively refine their movements and enhance their overall performance.
