Some types of practices are more effective in creating 'muscle memory' than others, depending on the  motor learning stage, the skill being learned, and many other variables. Types of practices can have many names to describe them. In general, these types of practices can be thought of in this way. 

 

If A, B, and C  are four different skills, here  are example of the types of practices over  3 days of 1hour sessions.

 

*Creates initial understanding of  the technique, skill,  accompanying sensation of movement and goals:

AAAAA AAAAA AAAAA  = Blocked

BBBBB BBBBB BBBBB BBBBB   = Blocked

CCCCC CCCCC CCCCC CCCCC    = Blocked

 

*Beginning to create associations with movement patterns

AAAAA BBBBB  CCCC = Semi-blocked

BBBBB AAAAA CCCCC = Semi-blocked

BBBBB CCCC AAAAA == Semi-blocked

 

AA BB BB AA CC AA CC =  Semi-random

CC AA CC AA BB BB AA =  Semi-random

CC BB AA AA CC BB CC =  Semi-random

 

*Most similar to performance, involves decision making, strategy, reaction to enviromental variables and more

CACB CBB BACCCA AB AC  AC  CBABC  = Random

CBB ACBBC  AC  AC  BABC  CABAA = Random

CACBCCBB BACCCA AB AC  AC  CBABC = Random

 

In the same way that 'cramming' for a history test does not enable you to remember (retain) what you 'learned' the last week, (long term retention), muscle memory can be the same way.  Different types of exposures to the same experiences affects how your  brain 'stores'  (memory consolidation) the skills differently.