The Power of Fundamentals
“Don’t practice until you get it right. Practice until you can’t get it wrong.”
Practice Until You Can’t Get It Wrong
This quote captures the essence of mastery and does not strictly relate to sport. It is just as important to master the fundamentals in life. It’s not about occasional success; it is about consistent excellence. And the path to that level of performance is paved with relentless attention to the fundamentals.
Why Fundamentals Matter
In every sport, the basics form the foundation upon which greatness is built. Whether it’s a basketball player perfecting their shooting form or a volleyball player refining their first pass, fundamental skills are the bedrock of elite performance. Without them, even the most talented athletes struggle under pressure.
Legendary football coach Vince Lombardi famously began training camp by holding up a ball and saying, “Gentlemen, this is a football.” His obsession with fundamentals led the Green Bay Packers to five NFL championships in seven years. Similarly, basketball icon Kobe Bryant was known for starting his workouts with basic footwork and shooting drills, even at the peak of his career.
These athletes understood that excellence isn’t about flashy moves, I t’s about executing the basics flawlessly, especially when the stakes are high.
The Science Behind Repetition
Scientific research supports the idea that mastery comes from repetition. Studies in neuroscience show that repeated practice strengthens neural pathways, making movements more automatic and efficient. This process, known as neuroplasticity, allows the brain to adapt and refine skills over time. A study from the Santa Fe Institute introduced a unified model of human learning, showing that skill acquisition happens across multiple timescales—from short bursts of practice to long-term development. The key takeaway? Consistent, deliberate practice leads to lasting growth.
The Role of Muscle Memory in Mastery
One of the most powerful outcomes of consistent practice is the development of muscle memory, which is the ability to perform movements automatically, without conscious thought. Despite the name, muscle memory doesn’t reside in the muscles themselves. Instead, it’s a form of motor learning that occurs in the brain and nervous system.
When you repeatedly perform a physical task like shooting a basketball, swinging a golf club, or passing a volleyball, your brain creates and strengthens neural pathways that make the movement more efficient and automatic over time. This process is known as synaptic plasticity, where the connections between neurons become stronger with repetition.
A study from the University of Jyväskylä in Finland found that muscle proteins retain a memory trace of resistance training for over two months. Even after a break from training, the muscles “remembered” previous workouts, allowing for faster gains when training resumed. This research highlights how both the brain and muscle tissue adapt to repeated activity, reinforcing the concept of long-term muscle memory.
The Cleveland Clinic outlines the three phases of muscle memory development:
Cognitive Phase – You consciously think through each step of the movement.
Associative Phase – The movement improves with repetition and requires less conscious effort.
Autonomous Phase – The movement becomes automatic and effortless.
This progression explains why elite athletes can perform under pressure—they’ve practiced so thoroughly that their movements are ingrained and instinctive.
Fundamentals in Action: Elite Athletes
Elite athletes across disciplines continue to prioritize fundamentals, even after reaching the top. Kobe Bryant Kobe was famous for his obsessive dedication to fundamentals. Even during his peak years, he would begin workouts with basic footwork and shooting drills. He believed that mastering the basics was essential for performing under pressure and maintaining consistency. These routines aren’t signs of stagnation; they are the secret to sustained excellence.
Building a Practice Mindset
To truly benefit from practice, athletes must embrace deliberate practice. This is focused, goal-oriented training that targets specific weaknesses. It’s not enough to go through the motions. Effective practice involves:
Setting clear goals
Seeking feedback
Maintaining consistency
Balancing effort with recovery
As one study noted, shorter, daily practice sessions are often more effective than longer, infrequent ones. Regular repetition builds habits, reinforces learning, and allows for quicker error correction.
Final Thoughts
Mastery isn’t about getting it right once – it is about getting it right every time. And that level of consistency only comes from practicing until you can’t get it wrong. Whether you’re an aspiring athlete or a seasoned pro, never underestimate the power of fundamentals. They’re not just the starting point, they’re the path to greatness in sport and in life.
