Yet I noticed something strange: He couldn’t do it.

He thought he could. And he elegantly went through the motions. But seemingly unbeknown to him, his techniques were ineffective – as pretty as they looked, they would work only if his partner knew to fall at the right time in the right way. They were close, but the angles, timing and rotations were clearly wrong. And, since I didn’t know “the rules”, I just stood there watching as he verbally told me to fall down!

This was very confusing to him… as if everybody else had “played along”. Unfortunately, it being only my sixth session with this school, I didn’t know how to. Perhaps I am missing something and his understanding of the techniques superseded the need for their practical application. But it got me thinking.

Top NFL players play computer simulations to improve their skills. Reading Wired this morning, I was informed that “almost everybody” plays something like Madden NFL, and that not only has this enhanced the strategic thinking skills of players, but parts of the simulation has started creeping into the real game.

Now, I’d guess that this is like getting a tennis player or a golfer to do weight training. Just by playing the game, they might get stronger, but by doing specific strength training, you can build “strengths” in ways that wouldn’t normally happen just by “playing the game”, and these strengths can offer a serious advantage… in this case, by exposing players to a much greater number of realistic situations that reward (or demand) heightened strategic awareness, you build better strategic awareness. It’s effectively Deliberate Practice for a subset of the game…

And it’s important to be able to tell the difference!

You can get away with stuff in Madden’s that you can’t do in the real game. Those are the limits of the game. You can get away with things in training if your partner knows how they “should” behave that can undermine your performance when working with someone who doesn’t share those rules.

It’s great to use simulations and training techniques to accelerate our development. And when we can focus on a neglected component of the activity, we can enjoy some amazing improvements in our performance…but you have to remember to take those skills back to the real world. And there, as the best all know, you don’t just need to get the individual techniques “right”: You need to find a way to put it together and make it work for you.

He was young and strong and had been training hard for a few months.

Little did he know that I had trained since before he was walking. It began when I was 15, and I loved spending hours in the hall, relentlessly asking questions of my instructor long after the class had finished. So when I hit him, he was pretty surprised

When I step back into one of those same classes today, I remember most of the techniques but my skill level has suffered – perhaps more than I would like to admit. But I’m still not your average beginner.

In my first session back, it’s best if I just watch, or pair up with a beginning student. In my second session back, I can pair up with someone who has been training for a few months. And after a few weeks, I’ll expect to match it with the guys who have been training for a year or more.

But why? Why can we get so much better so quickly?

It’s the same with older experts. After playing at the top of their field, they will stop doing so much deliberate practice. The sportsperson won’t be competing so they won’t be training – at least not as much. The doctor won’t be studying and maintaining their skills through regular patient contact. The linguist will struggle in a language after not having used it for a while. We all get ‘rusty’.

If you’ve been reading much of what I’ve said before, you’ll know that deliberate practice is important for skill acquisition. But deliberate practice is also important for maintaining those skills.

(So if you find yourself competing with someone who seems to be ‘past it’, you might want to check how much practice they have been getting lately.)

It’s like there is a ‘trait’ component and a ‘state’ component of skill. The ‘trait’ component is how good you are at your worst – when Lleyton Hewitt plays tennis at his worst, he’s still much better than most of us. But there is also something else: “How good are you today?” We could call that part our ‘state’ skill level because it depends upon our state in any given moment. To compete with the best, you might need to have a high level of “state skill” and combine that with being at your best on that day with a high “trait skill”.

As you get better, you not only polish your performance skills, but create mental and physical adaptations. When you start driving, it’s hard work to keep the car in the right gear, to check the mirrors, steer and keep a safe distance from the cars around you. After a while, you just need to think “turn right” and you can. Some of this comes from tasks becoming automated so they require less attention, some of it comes from using a better strategy and having better technique. But even the best of us can have a bad day – so there is a ‘state’ component and a ‘trait’ component.

The great thing about deliberate practice enhancing our ‘trait skill’ level is that once you have developed a high level of performance, you can take those adaptations with you without too much effort.

It’s the ‘hard work’ of deliberate practice that creates a context for these adaptations. It’s hard work because we are learning to do things differently. Rehearsal or playing the game can give you ‘experience’ but this polish doesn’t improve the stone. Deliberate practice upgrades the quality of the underlying stone.

So, as you begin 2010, I hope that you can find ways to upgrade your skills, not just getting a little better…

Genius is a choice.

It’s a big deal.

And you’ll want to do it every day.

Not just 9am-5pm, Monday to Friday. Not even Monday to Saturday. But every day of the week.

Our good friends Ericsson, Krampe and Tesch-Romer found back in 1993 found that experts practised the same amount every day, including weekends.

So pick your area and start practising. Every day.

But the truth is that it’s not that simple, is it?

There are some people who work really hard – who spend hours practising or playing – but who don’t get better. Maybe you were one of them.

Sometimes we can do things a lot and not get better at all. In fact, sometimes we get worse!

When I was playing tennis as a child, I would hit the ball and play tournaments and show up to expensive coaching sessions. And at my best I consistently got mediocre results.

The trouble was that I didn’t get feedback. I was practising but I wasn’t doing it the way I needed to if I wanted to actually get better. Instead, I rehearsed the skills I had over and over until I could play ‘well enough’. But I didn’t get better than that.

Nobody told me what I needed to do and I didn’t figure it out for myself. Maybe I could have but I didn’t.

As you read this, you have been walking for a long time. Yet how much better at walking are you today from last year?

Deliberate practice goes beyond just doing the same things over and over again, and instead is focused on actually getting better. It’s about finding ways to push yourself – to make your best even better – and it’s not always easy.

Sometimes you might need to invent ways to challenge yourself.

Because that is what the best of the best will do.

Being an ‘expert’ is simultaneously honoured and stigmatized in much of the world. In some parts of the world excellence has even been systematically repressed. And yet, we still want to know “what it takes”.

Successful people spontaneously do things differently from those who stagnate. In particular, they have different practice histories. We consistently see that they engage in “deliberate practice” – they work to innovate the way they do what they do.

You can read more about what the lead editor of The Handbook has to say in an interview with Fast Company here.

Being excellent isn’t easy. But it is a lot more simple than you might believe.

Day after day. Week after week. Month after month. Year after year.

But the people that get really good don’t like doing the deliberate practice any more than you do. And they don’t get better faster than you do. Nobody “likes” doing deliberate practice: To be successful, you just need to do it.

And the people who get really successful are the ones who will often do more practice than you do to get to the same standard.

Weird, eh?

So it’s really important to be able to master our state. To master our emotional, physical and mental condition – so that we can perform at our best when we need it.

The good news: That’s something we can train for.