|
|
 |
Our special guest,
Dr.Bob Phillips "Golf
Psychologist" will be here exclusively every
month to reveal to you techniques used by top
level professional golfers to mentally prepare,
maintain focus, bring about their peak
performance and to help you improve your score!
FEBRUARY 2002:
The Pre-Shot Routine: The Mental
Side
Most golfers know the importance
of having a pre-shot routine. Most training
professionals spend some time on describing the
necessary parts of this process. The process is
simple and straight forward. The goal is to
decrease any disturbing thoughts, emotions,
tension or distractions while you increase focus,
utilize past success and fully use the natural
ability of the mind and body to work together.
A good pre-shot routine includes
the following:
Selecting an exact target
(Selecting the exact target can be part
of the pre-shot preparation instead of
the pre-shot routine).
The feel of the perfect
shot or putt.
Mental images (optional)
One or two mental
rehearsals.
Step-Breathing (Moving
the breath to the stomach).
Internal focus just
before execution is of the exact target.
On a putt, this would include the line of
the putt.
Internal focus just
before the time of execution is of the
feel of a great shot.
External focus at the
time of execution is on the ball without
being fixated on it.
Selecting an exact target is very
important because the mind will be as focused as
you make it. If you ask for a general estimate of
a good shot by selecting a rough or undefined
target your mind will respond with a rough and
undefined swing pattern. You can not hit exactly
to an inexact spot. Always clearly define your
target. In doing so you are asking your mind to
be creative and exact in its execution. How many
bulls eyes would and archer have if he were
simply aiming "over there somewhere"?
Muscle memory, or as some old
pros like to call it, "smart muscles"
come about after hundreds of hours of practice.
You can help your muscles "remember" by
taking a second during your pre-shot routine to
remember a time when you had a really great shot
or putt. But remember, it’s the feel of the
shot and not just the image you are after. Really
step into the memory and feel the movement and
pace of the shot. Hold that feeling until after
the ball has left the club.
Most books on golf psychology
talk about the image of the ball as it moves
toward the target. Unfortunately, many golfers
are not able to mentally see the ball either in
the air or on the green. What should these
golfers do? The answer is simply to not worry
about it. Remember it is not seeing the image of
the ball that is important, what is most
important is recalling the feel of a good shot.
Imagery is helpful to many, but it is the feel of
the good shot that counts, not the mental image.
If you can see a mental image of
the ball this does give you one more tool to use.
You can use this image during your pre-shot
planning phase, when you plan your strategy for
the hole, or during the pre-shot routine. The
most common use for this mental imagery is in
selecting a target. This is usually done by
combining your best strategic target with your
known ability as to distance and accuracy. You
then see the ball going to this exact target and
you decide if this is the best choice. A second
use of ball imagery is to combine it with a
practice swing.
You set up, recall the feel of a
good shot or putt from your past and swing or
putt off the ball. You then let your mind show
you the flight, or path, of the ball after the
swing. On a putt it is especially important to be
aware of the path of the ball over the last six
to ten inches to the cup as the ball will be
slowing down and becoming more susceptible to
deterrents. If during a ball imagery you become
aware of the image becoming negative or if you
have a negative feeling trust your instincts and
replan your shot. Do not become upset, you just
may have dodged a bullet. Quickly replan your
shot and go on. Once you have developed the
ability to use ball imagery use it consistently.
Mental rehearsals are simply
using your mind to feel the shot and internally
experience hitting the ball. This can be
accompanied by ball imagery as in the above
illustration, by a practice swing, or by simply
remembering how it felt to step into a memory and
feel the great sensation of a really good drive
or putt. By the way, always remember to step into
a memory so you can really get into the feel of
the swing.
Step breathing is what I call the
process of moving your breathing down into your
lowest physical level. Down into your abdomen.
"Gut breathing" is a good name for it.
This lowers your center of gravity, it gives you
a dividing line between the thinking and the
hitting in your pre-shot routine and it gives you
a consistent platform from which to make each
shot or putt. This consistency makes it much
easier to build a reliable swing or putt.
You practice step-breathing at
home by lowering your breathing with five of six
breaths. After you have practiced this for about
one hundred times your body begins to build a
conditioned reflex that causes your body to lower
its breathing almost automatically whenever you
begin to breath this way. Then you take into a
practice situation and use the conditioned reflex
so that you only need to take two breaths to
accomplish the same deep breathing.
Step-breathing is also effective as a relaxation
technique during play.
Near the end of a pre-shot
routine, your mind needs to go back and be aware
of the exact target. This is where your mind will
make any adjustments in your swing or grip. These
changes happen without your awareness so do not
try and follow these. Trust yourself and your
body to do what it needs to get the exact job
done.
Just before (pre-shot routine)
and during a shot or putt you would do best by
having both an internal and an external focus.
The external focus is the ball. You will be aware
of the ball but not fixated on it. Remember the
ball can be a distraction so do not stare at it
or have all of you attention riveted on it.
Simply let your eyes be aware of the ball. The
internal focus will be on the feel of a past
successful shot. The feel of the shot is by far
the most important aspect of the pre-shot
routine. The feel of the shot makes the shot
happen.
This feel also builds confidence
and expectation. At this point the only thing to
do it to let the shot happen. All through the
pre-shot routine you have avoided negative
thinking such as doubts and worries, you have
avoided all "outcome thinking" such as
how this shot will effect your final score, the
outcome of the round, or any bets you may have
made. You are prepared because you have thought
through all the possibilities and managed all of
the obstacles, you have chosen an exact target
that is within your ability and comfort range.
You have also mentally practiced
the shot, (with or without mental imagery) and
you have stopped all unnecessary thinking and
distractions. When you make the shot you are
aware of the exact target, you are aware of the
ball and you are deeply aware of the feel of
executing a successful shot. When you make this
routine your routine you will find greater
success in your golf.
RETURN
TO DR SPORT MAIN MENU
Bob
Phillips, Ph.D.
Aspire
Training and Coaching Personal coaching for
success in sports, business and life. Helping you
achieve your goals. 748 Holcomb Bridge Rd.
Norcross, Ga. 30071 (770)729-0030 Fax
(770)449-5758
Ask Dr. Phillips about any
mental game of golf question or problem you have
and he will e-mail you an answer.
|
 |
Bob Phillips, Ph.D., has
been helping athletes, sales people and managers
perform at their best for over fifteen years. As
a leading performance psychologist and coach, he
has developed several methods of evaluating and
maximizing performance.
In this series of articles
Dr. Phillips gives golfers the information and
techniques used by top level athletes in all
sports -- especially golf -- to mentally
prepare, maintain focus and bring about their
peak performance. A number of articles will focus
on Junior Golf.
ONE-ON-ONE
COACHING
Now Available
- First Session Free -
Dr. Bob Phillips offers
one-on-one coaching by phone to home or office
for golfers who are "stuck" and want to
move up to the next level of play, taking 5-10
strokes off their game. For more information,
call Dr. Phillips at 770-729-0030 or e-mail him
below.
E-Mail
Dr. Phillips
"Check
out your mental game for FREE"
Visit
Dr. Phillips'
web site
|
AsiaPacificAmateurGolfers.com is owned & managed by Allied Golfers Network Sdn Bhd.
Copyright 2000-2001. Designed & maintained by