Attentional Focus Effects in Standing Long Jump Performance: Influence of a Broad and Narrow Internal Focus

The content of instructions that strength coaches give can have a significant impact on how an athlete or client performs. Research on motor learning has shown an advantage of instructions focusing on the effects of movements (external focus) over those focusing on the movements themselves (internal focus) in the performance of motor skills. Internally focused cues are abundant in coaching, therefore the purpose of this study was to test whether some internally focused cues might be more helpful than others. Participants (68) were randomly assigned to either an external focus (EX), broad internal focus (B-IN), narrow internal focus (N-IN), or a control group (CON), and performed 5 standing long jumps. All groups were instructed that the goal was to jump as far as possible. In addition, the EX group was told to "jump as far past the start line as possible." The B-IN group was told to "use your legs." The N-IN group was told to "extend your knees as rapidly as possible," and the CON group received no additional instruction. An analysis of covariance showed that the EX group (198.09 ± 31.89 cm) jumped significantly farther than both the B-IN group (173.74 ± 35.36 cm), p = 0.010 and the N-IN group (178.53 ± 31.17 cm), p = 0.049, with no group different from the CON group. The results suggest that a broad internal focus is no more effective than a narrow internal focus, and that an external focus leads to the greatest jump distance. Strength and conditioning professionals should carefully word their instructions to induce an external focus of attention whenever possible.