Sport Psych for the Weekend Golfer
Not too long ago, I was at the driving range myself, working on my game. Both physical and mental aspects, of course. As I was packing up to leave after hitting a large bucket of balls, including a few extras from a nice man next to me, I noticed an interaction between some kids at the range. The quick exchange between the two really struck me. Mind you, these kids couldn’t have been more than 12 years old.
“Don’t judge me, man. I’m not that good,” says one boy to the other on the right of him, as he walks up to drop his golf bag down and hit some balls.
“It’s ok. I was there once too. You’ll get better as you practice,” says the boy to the right who had been at the range even before I arrived about an hour prior.
“Thanks,” says the boy back, as he gets ready to hit his first ball.
I write about this interaction because I think a lot of us have similar thoughts to boy number one when we first show up to the range or the course. It’s intimidating.
Golf is this sport where there are approximately 24.3 million people who play, according to the National Golf Foundation. Yet, only 7 million consider themselves to be highly dedicated. This leaves over 17 million recreational, or “weekend golfers”, as I like to call them, in the sport.
So, if you’re one of the 17 million “weekend golfers” who happens to show up to the range prepping for your round with an experienced, dedicated golfer next to you, similar to the experience of the boy above, do you react with fear or doubt in your abilities? Do you engage in self-talk similar to that of the 12-year old boy with little confidence? Do you have a change in mood going into the round?
If you answered yes to any of the questions above, I’ve got you covered! Because I’ve experienced this myself. I would show up to the range, afraid to hit my driver because I knew that was my weakest club. I was caught up in having someone, an experienced golfer, see me struggling with something that looked, to me, as being so easy for them. It wasn’t until I truly committed to implementing sport psychology into my golf game that I noticed a change in my approach to just even going to practice at the range. Let alone how it changed my approach to a round or bad shot.
As a “weekend golfer” myself, I had to learn what skills to implement in order to successfully get through a round without crying. Yes, I cried. On the course. More than once. I had never played a sport so frustrating and mentally taxing in my life.
With that, I want to provide you, the “weekend golfer,” with 5 sport psychology tips to implement during your next weekend golf outing. Ready to impress you golf buddies?
5 Mental Tips for the Weekend Golfer
Set challenging and attainable goals before your round. Goals provide you with direction. They help you stay motivated and focused when you get off track. Keep your goals positive. Keep them where you can see them. Share your goals with a supportive friend. Track your progress. Re-evaluate your goal when needed. Reward yourself when you accomplish your goal.
Establish a routine before you tee off & when you need to refocus. You have complete control over your routine. Routines can be implemented in both practice and competition. By executing the same routine over and over, you find rhythm in your focus. You relax and concentrate. Make sure your routine is repeatable. I use a routine in golf to refocus. My routine includes the following: step away from the ball, breathe, un-velcro my glove, breathe, say to myself “straight back, straight through,” breathe, re-velcro my glove, and approach the ball.
Practice mindful breathing before you tee off. The ability to focus on your breath allows your heart rate to slow, your body to relax, and your thoughts to stop racing. Inhale through your nose while counting to four, or whatever is comfortable for you. Hold for four seconds. Exhale through your mouth while counting to four, or whatever you find comfortable. Notice how your stomach rises and falls with each inhale and exhale. Do this exercise before teeing off. You’ll approach the ball relaxed, feeling less tense.
Engage in mental imagery on & off the course. Imagine yourself swinging, putting, or celebrating a great shot. Include your mood, emotions, and thoughts in this mental picture you’ve created. Imagine things you’ve seen on the course previously. Imagine things that have yet to occur. Your confidence and motivation will increase as you practice this skill. I implement performance imagery on my swings. I imagine the position of my club on my backswing and downswing. I imagine where the ball will land if I position my clubface correctly. I imagine how I will feel when I hit the shot that feels oh, so great!
Become aware of your thinking & choose productive thoughts. Our thoughts determine our feelings, actions, and outcomes. So, choose thoughts that are most productive to your performance. Recognize when negative thoughts come your way on the course. Acknowledge them. Then, replace them with a breath and a thought that feels better to you. Make sure the new, intentional thought is believable to you. Your intentional thought should provoke confidence in you.
If you’re a “weekend golfer” like me, implementing these mental tips will vastly improve your round. Now, it doesn’t come easy. You must commit to practicing these skills. Dedicate time to finding what skills work best for you. Sport psychology is for the “weekend golfer,” and I am here to help you improve your game.
