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How to Train Effectively in Rocket League

How to train effectively in Rocket League

In this video, The Personal Gamer dives into the topic of training. One of the most common issues found in Rocket League players that are trying to get better is the fact that they just don’t train enough. They load up the game and go steaming into ranked games whilst telling themselves ‘Today’s the day I hit a big win streak’. What tends to happen is you make silly mistakes or screw up on simple mechanics and this hinders your chances of progressing.

Check out the Youtube video below where The Personal Gamer talks in-depth about the topic of training. A write up of the points covered in this video are provided below. 

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As TPG is a personal trainer in real life, he applies his expert knowledge of designing training programs into this video. This post will put that training program into a template and will help you design your own. 

A flexing bicep

There are two initial stages to designing a basic Rocket League training plan. The first is identifying your weaknesses and the second is to put a structured plan for improvement in place. 


Identifying a weakness in Rocket League is the easiest step to take on your journey to improving. Weaknesses come in various forms and it could be physical or mental. Here are three examples: 

Weakness #1 “I totally suck at aerial shots. I’m as useful as a chocolate teapot as soon as I go skyward”.

Weakness #2 “I get upset when I lose and keep playing until I win. This normally ends up with me losing 47 games in a row and throwing my controller out of the window”. 

Weakess #3 “My teammates are often shouting at me for not rotating around the map quick enough”.

These are all completely different weaknesses but each of them hinders your ability to improve your rank. The best first step we can do is write our weaknesses down on a piece of paper. We’re going to take ‘Weakness #1’, apply The Personal Gamer’s video tips, and learn how to train effectively in Rocket League.


When we talk about plan structure we’re focusing on breaking our plan down into specific chunks. Rocket League provides us with training packs and we can apply a structure to these training packs. Let’s take the weakness we identified and apply a structure to it.

Weakness – “I totally suck at aerial shots. I’m as useful as a chocolate teapot as soon as I go skyward”

Structure of how to train effectively in Rocket League

Duration – How long are we going to spend training this weakness
Speed – The time it takes us to complete an exercise (score an aerial goal)
Distance – How far we must travel in the air to meet the ball and score
Sets – The training pack we are completing
Repetitions – Each individual exercise within the training pack 

Everything covered so far is pretty basic and when working on a training plan we actually need to break it down further. When we go to the gym (remember, TPG is a personal trainer outside of the gaming world) most of the exercises we perform have regressions and progressions; which are changes to the exercise that will make it easier or more difficult. We’re going to apply this theory to our weakness.

Initial stage

The first thing to focus on with our weakness is just making contact with the ball. We’re not worried about where the balls ends up but simply making contact with the ball in the air.

Once you can do this time and time again, we look into applying our technique of progression

Progression 1 – Focus on hitting the target. You should aim to hit the target three times before progressing to the next stage.

Progression 2 – Hit the shot three times in a row before moving on. This is a really beneficial technique to use on the most important mechanics in the game. Consistency is key! 

Progression 3 – Getting as much speed on the shot, or hitting the top corner of the goal. This will make it much more difficult for the defending team to stop your shot. 

Progression 4 – Meet the ball earlier in the air. As your rank increases the opponents will get better and this means that they will be trying to beat you to the ball. In this progression your aim is to meet the ball in the air earlier to simulate beating an opponent to the first touch.

Progression 5 – Throw in some air rolls and acrobats for added style points. What’s the point in all this training if we can’t then score a goal with a triple 360 backflip?!

When we’re training we do need to remember to make it fun. Repeating the same thing over and over might become tiring and even annoying, especially if we’re not having any success. So incorporate some fun into it, whether this is playing a few games of Rumble in between sets or just trying to throw in some air rolls throughout the training. We are playing a game after all and what’s the point in gaming if we’re not having fun? 

S.P.O.R.T Principle

The final area TPG talks about when learning how to train effectively in Rocket League is the S.P.O.R.T principle. If you studied physical education at school or college then you may well have heard of this principle before. It’s defined as: 

Specificity – Set training plans that are specific to your goals. It’s obvious but important. If your weakness is based on hitting aerial shots then don’t just drive around freeplay with infinite boost for 10 minutes. 
Progression – As we’ve just explored, make sure you progress the difficulty of your training. Once you’ve mastered one stage, progress to the next. 
Overload – This concept is about trying and trying again until you hit success. Sometimes perseverance is key and you just have to keep plugging away at that aerial shot until you find success. 
Reversibility – Once you’ve completed a set of training, make sure to go back and practice it another time. Don’t complete it once and forget about it. New skills need to be reinforced. 
Tedium – Don’t let your training become boring. Mix up the training packs, go on different workshop maps and play some fun/non-ranked games to test out the skills you’ve been practicing. If you get bored then you’ll lose motivation and won’t enjoy the game as much. 

This brings us to the end of the post.  When producing content, The Personal Gamer is constantly looking at ways in which he can incorporate he’s working profession of personal training into the gaming world of Rocket League. Drop a comment on his video and let him know what you’d like to see next. 

Missed TPG’s last post? Check it out here – Five basic Rocket League mechanics you need to master

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