External focus of attention
An external focus of attention means directing attention at the effect of the movement and the objects around you, rather than at your own body. The athlete thinks "send the ball further toward the hoop" rather than "bend the elbow", and that usually produces a more natural and precise movement.
Definition
The external focus of attention is Gabriele Wulf's concept: attention is directed at the effect of the movement in the environment (the trajectory, the target, the implement). Numerous studies show that an external focus generally improves accuracy and automaticity compared with attention on the body. The movement comes out more economical and more robust under pressure.
How it shows up in sport
A basketball player aims at the rim, a long jumper thinks about the take-off board and the distance rather than the action of their foot. This focus helps you avoid tightening up the technique and getting stuck in self-monitoring. It is especially useful where perfectionism in sport and excessive control of the movement get in the way.
Related tests
Attentional style questionnaires in the tests section help clarify where your attention habitually goes while executing a skill. They indicate whether an athlete tends to over-control their body. Interpretation is best done with a specialist.
Exercises
An external focus is built through cue instructions about the target and the effect ("put the ball in the top corner"), metaphors and target work. The coach deliberately moves the athlete's attention from the body to the outcome. The practices are in the exercises section.
Related terms and issues
Its direct opposite is the internal focus of attention. The external focus overlaps with the narrow external and broad external modes. All of this is part of overall attentional focus.
FAQ
Why is an external focus usually more effective than an internal one?
Under Wulf's constrained action hypothesis, attention to the body interferes with the automatic processes controlling movement. A focus on the outcome leaves them free to work, and the movement comes out smoother and more accurate.
See also
When you need a personal review
If the challenge recurs, affects results, or causes strong tension for the athlete, it is better to discuss it with a specialist. Sports Talk helps you find a psychologist and a format that fits the sport, age and upcoming calendar.