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7 ways to improve your focus on the golf course

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Focus is a big buzzword today… in everything. Because of the infinite number of distractions around us, including advancements in technology, our attention spans seem to be shrinking to the point where it is difficult for people to keep their minds on a task for more than a few seconds.

I really became interested in the idea of focus while reflecting on my golf career and realizing that I struggled with focus and keeping my mind and energy centered on my plan to win tournaments. I found that my emotions would knock me off my focus (emotions gone wild) and hurt my chances of being a consistent player. Negative emotions like anger wreaked havoc and often kept my focus on the past, exactly where I didn’t want it. The real competition was always inside of me. You might know the feeling — hit a bad shot or miss a putt and you can find it difficult to get your mind back in the game and create the right internal environment to play the next one. Some call it being “frazzled.”

Dan Goleman, author of Focus: The Hidden Driver of Excellence explains that we’re also prone to emotions driving focus when our minds are wandering, when we are distracted or when we have information overload — or all three. Think about how this might apply to you in a typical round.

Jordan Spieth

Consider a player like Jordan Spieth. A focused mind is a secret of his consistent play. He has the drill down perfectly. If he hits a shot he doesn’t like, he expresses the emotion and moves forward. We all hear Jordan talking to himself and scolding himself, purging all of the bad energy. He then quickly moves forward to the next shot, considering what it will take to create the lowest score possible. And it appears there is very little information overload for Jordan. A natural player, he really seems to keep things very simple for himself technically.

Emotions off the course impacts performance on it

Something that’s interesting when I work with high-level athlete clients, including professional golfers: their focus is often muddled by events that have happened off the course, not on it. Something may have happened at home, or they are worried about something else in their lives that creates anxiety and hinders them from bringing full focus to their game. For this reason, attention must be given to what’s going on off the course. Those emotions must be acknowledged and expressed, helping to create a clear mind to focus on the task at hand — hitting golf shots to the best of their ability.

What causes you to lose your focus?

Focus is certainly one of the keys to performance excellence. Many performance problems, including a lack of self-confidence, can be traced to problems in the area of focus. The more you lose your focus, the more difficult the game will be.

What causes you to lose focus on the course? Could it be playing partners, off-the-course distractions, too much emphasis on the outcome (your score), unacceptable shots, looking ahead to holes that you will soon play, three putts, unforced errors? Everyone is different — you might have other factors that impact your focus. As an exercise, make a list of things that distract you.

Steps to improve your focus

We all know that functional practice is critical to great performance on the course. Part of your practice should be working on your mental/emotional game. Like hitting balls and working on your swing motion, or working on your putting stroke, effort in practice is required to build your mental and emotional “muscles.”

Here are a seven steps to help you build those muscles and improve your focus on the course:

1. Similar to PGA Tour players, you must be aware of what’s going on off of the course emotionally so the negative energy doesn’t disrupt your focus on it. Express emotions created off of the course before you arrive at the first tee.

2. Construct a routine that works for you — simple, comfortable, reliable actions that put your mind on the task on each shot in practice and when it counts. This creates consistency and predictability in your behavior and begins your process of shotmaking.

3. If you find yourself drifting, bring yourself back to the center by asking yourself “where’s my focus.” This will create awareness and help you keep your mind on the task.

4. Accept that there are things in a round you can and can’t control. Identify what they are and only put focus on those things within your control.

5. Consider a very short, quiet session each day focusing on your breath. In this mental fitness session, the more you catch your mind wandering off and bringing it back to concentrating on the breath, the more your concentration muscles strengthen.

6. Eat high-protein, low-carb meals before playing. Carbs cause quick crashes while proteins become brain fuel more slowly, providing a steady energy level helping to sustain focus.

7. Focus declines quickly when you are tired, and there’s an epidemic of sleep deprivation. Enough sleep can make a difference and help keep your mind on the game.

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John Haime is the President of New Edge Performance. He's a Human Performance Coach who prepares performers to be the their best by helping them tap into the elusive 10 percent of their abilities that will get them to the top. This is something that anyone with a goal craves, and John Haime knows how to get performers there. John closes the gap for performers in sports and business by taking them from where they currently are to where they want to go.  The best in the world trust John. They choose him because he doesn’t just talk about the world of high performance – he has lived it and lives in it everyday. He is a former Tournament Professional Golfer with professional wins. He has a best-selling book, “You are a Contender,” which is widely read by world-class athletes, coaches and business performers.  He has worked around the globe for some of the world’s leading companies. Athlete clients include performers who regularly rank in the Top-50 in their respective sports. John has the rare ability to work as seamlessly in the world of professional sports as he does in the world of corporate performance. His primary ambition writing for GolfWRX is to help you become the golfer you'd like to be. See www.johnhaime.com for more. Email: john@newedgeperformance.org

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Instruction

Davies: Training the trail elbow in the golf swing

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Alistair Davies shares with you how to get the correct trail arm and elbow action in the downswing. He shares some great drills that can be done at the range or at home to help lower your scores.Get the correct training for the trail arm here today!

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The important lessons you can learn from Peter Senior’s golf swing

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He may not be a household name in the United States, but Australia’s Peter Senior has a swing for the ages. At 60 years old, Senior has 34 worldwide professional wins including the 2015 Australian Masters beating a competitive field with several top-ranked players in the world. Turning professional in 1978, his career has spanned over 40 years.

Senior’s game and swing have stood the test of time, and the longevity of his career should be recognized. Senior formerly worked with Australian instructor Gary Edwin, and the structure to this swing taught to Senior paved the way for a future of consistent, high-quality professional golf.

Having a great golf swing isn’t the only key to becoming a great golfer, one must learn to play the game. However, you can learn a lot from Senior’s swing.

The origin to Senior’s swing lies in his set-up. Senior sets up in what I call his “hitting angles” or a position that mirrors impact.

From this position, Senior is able to simply keep these angles he established at address throughout the swing. This is why the set-up is so critical. The further he deviates from these “hitting angles”, the more he will have to find that impact position with his body in the backswing and downswing. In other words, more movement. The goal of his backswing will be to maintain these original starting angles.

From the picture, Senior has maintained his original body shape that he established at address. From this position, it will be much easier and repeatable to return the club to impact.

Note how his impact position now mirrors his original address position. All his original angles were maintained with a slight bump of the body towards the target. From impact, he can simply fold up his arms as his right side of his body rotates around his left side, keeping the clubface square to the body.

This standing tall finish position with the head following the torso is much easier on the back. His body has come forward and around beautifully, covering the ball for a proper strike.

The beauty of Senior’s swing lies in its simplicity. The changes Senior made to his swing can apply to anyone. Let’s look at two simple drills to make your swing more efficient and powerful.

“To a large extent, my backswing is a product of my set-up position” – Tiger Woods, Golf Digest 2020

To get into these impact angles simply practice pushing into an impact bag with the head and shaft of the club. Make sure your trail arm is tucked, lowering the trail shoulder as you pressure the bag.

To get the feeling of the proper coil from this set-up position, grab an impact bag and hold the bag in front of you.

From here, swing the bag around you with your arms keeping the top of the bag level. You will feel the trail side of your body move back and the lead side move out, coiling around your spine angle.

The trail glute will also move back and around with this drill, a key move the great Ben Hogan used to pivot his body. To develop an efficient swing and a long, injury-free career, take note of Peter Senior’s key moves.

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Fix early extension: 3 exercises to get your a** in gear

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It’s pretty common knowledge that “early extension” is a problem for golfers everywhere, but how does it affect your body and your game? And what can you do to fix it?

First, let’s look at early extension in its most simple form as a physical issue rather than a technical issue.

During the swing, we are asking our body to not only create force, but also resist a number of different forces created by the aggressive rotational pattern we call a golf swing. The problem comes down to each player’s unique dysfunction which will likely include bad posture, weak glutes or a locked out thoracic spine for example.

So when we then ask the body to rotate, maintain spine angle, get the left arm higher, pressure the ground, turn our hips to the target (to name a few) a lot of mobility, strength and efficiency are required to do all of this well.

And not everyone, well actually very few of us, has the full capability to do all of this optimally during the swing. The modern lifestyle has a lot to do with it, but so does physiology and it has been shown that tour players as well as everyday golfers suffer from varying levels of dysfunction but can ultimately get by relative to learned patterns and skill development.

But for the majority of players early extension leads to one or more of the following swing faults:

  • Loss of spine angle/posture. During the swing, a player will ‘stand up’ coming out of their original and desired spine angle, this alters the path and the plane of the club.
  • “Humping” the ball. Johnny Wunder’s preferred term for the forward and undesirable movement of the lower body closer to the ball.

Lack of rotation during the swing occurs due to the shift in the center of gravity caused by the loss of posture as your body does its best to just stay upright at all.

Ultimately, early extension leaves us “stuck” with the club too far behind us and nowhere to go—cue massive high push fade or slice going two fairways over (we’ve all been there) or a flippy hook as your body backs up and your hands do whatever they can to square it up.

Not only is this not a good thing if you want to hit a fairway, it’s also a really bad way to treat your body in general.

As a general rule, your body works as a system to create stability and mobility simultaneously allowing us to move, create force, etc. When we can’t maintain a stable core and spinal position or force is being transferred to an area that shouldn’t be dealing with it, we get issues. Likely, this starts with discomfort, possibly leading to prolonged pain, and eventually injury.

The body has a whole lot to deal with when you play golf, so it’s a good idea to start putting in the work to help it out. Not only will you reduce your risk of injury, but you’ll also likely play better too!

So we have three simple exercises for you here that you can do at home, or anywhere else, that will help you with the following elements

  • Posture
  • Core strength
  • Glute function
  • Thoracic mobility
  • Asymmetrical balance
  • Ground force development

#1: Forward lunge with rotation

  1. Standing tall, core engaged with a club in front of your chest, take a reasonable step forward.
  2. Stabilize your lead knee over your front foot and allow your trail knee to move down towards the ground, trying to keep it just above the surface.
  3. Maintaining your spine angle, rotate OVER your lead leg (chest faces the lead side) with the club at arm’s length in front of your torso keeping your eyes facing straight forwards.
  4. Rotate back to center, again with great control, and then step back to your original standing position.
  5. Repeat on other leg.

#2: Bird dog

  1. Get down on all fours again focusing on a quality, neutral spine position.
  2. Extend your left arm forward and your right leg backward.
  3. Control your breathing and core control throughout as we test balance, stability and core activation.
  4. Hold briefly at the top of each rep and return to start position.
  5. Repeat with right arm and left leg, alternating each rep.
  6. If this is difficult, start by working arms and legs individually, only life 1 arm OR 1 leg at a time but still work around the whole body.

#3: Jumping squat

  1. Start with feet shoulder-width apart, eyes fixed forward.
  2. Engage your squat by sending your knees forwards and out to create pressure and torque, whilst sending your hips down and back.
  3. Squat down as far as possible whilst maintaining a neutral spine, active core and heels on the ground.
  4. As you naturally come out of the squat, push the ground away using your whole foot, creating as much speed and force as possible as you jump in the air.
  5. Land with excellent control and deceleration, reset and repeat.

Got 10 minutes? Sample workout

3 Rounds

  1. 10 Forward Lunge with Rotation (5 each leg)
  2. 10 Bird Dog (5 Each side or 5 each limb if working individually)
  3. 5 Jumping Squats
  4. 1 Minute Rest

If you can take the time to make this a part of your routine, even just two or three times per week, you will start to see benefits all round!

It would also be a perfect pre-game warm-up!

And one thing you can do technically? Flare your lead foot to the target at address. A huge majority of players already do this and with good reason. You don’t have to alter your alignment, rather keep the heel in its fixed position but point your toes more to the target. This will basically give you a free 20 or 30 degrees additional lead hip rotation with no real side-effects. Good deal.

This is a great place to start when trying to get rid of the dreaded early extension, and if you commit to implementing these simple changes you can play way better golf and at least as importantly, feel great doing it.

 

To take your golf performance to new levels with fitness, nutrition, recovery, and technical work, check out everything we do on any of the following platforms.

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