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. Author manuscript; available in PMC: 2014 Sep 18.
Published in final edited form as: Sports Med. 2013 Nov;43(11):1065–1074. doi: 10.1007/s40279-013-0095-0

Table 2.

Use of internal versus external focus instructions while learning a drop vertical jump task

Goal: improve symmetrical
landing mechanics		 Internal focus External focus
Instructions

  1. Land with your feet at shoulder width

  2. Keep your knees over your toes

  3. Land with a bent knee

  4. Bend your hips and trunk

  1. Land on the markers on the floor

  2. Point your knees towards the cones

  3. Touch the cones with your hands
Timing of feedback After the movement After the movement
Frequencya 33 % 100 % (one of the three instructions after the movement)
a

Relative feedback, represented by the number of times that feedback is given divided by the number of trials