Deliberate Practice: The science of peak performance 

Maybe at some point, probably generalized to teaching. But for now, I'll tell you that I've used almost all of these principles to improve my teaching and public speaking -- I practice / rehearse alone with lots and lots of repetition, I go over weak spots more than the other spots, I film most speaking gigs and study them afterward (kind of humbling), I study deeply people like Andy Stanley, Chuck Swindoll, Tim Keller and Joyce Meyer and read their books on effective communication. I've found every bit of the theory to be applicable and practical in this context.

I might be too late but research, watch and participate in experiments and try to guess what will happen before it does, and concentrate in what you want to do

Frequent testing - solve problems with known and unknown solutions

It doesn't really matter to be honest. As long as you are aware of your weaknesses and are doing something about them, then you're on the right track. I personally think that the "practicing alone" part should be a preference rather than a rule.

Sorry to be delayed in getting back to you, Marc. Some of the "working alone" among chess players involves studying deeply and in solitude, without distraction, the chess matches of the grand masters. Perhaps there's some sort of equivalent in your sport.

Grappling dummy? To practice throws. 🤔

Rediscover Ease movement education please explain