Mental Toughness Training for
Golfers: How to Conquer Pre-Game Jitters
By Dr.
Patrick J. Cohn
The first tee shot can often make or break a round
because it sets up your performance on the first hole, which can have a
bearing on your attitude and score on the opening holes. Retief Goosen,
who won the US Open, said that most good players get the first tee
jitters and a good shot can settle you down quickly.
Goosen stated, “Well, you're always nervous on the
first tee. Today with the way the wind was playing, you had to hit
driver while the other three days I hit 2-iron off the tee. Those first
tee nerves are always the hardest to get over, and it was nice to get
off to a great tee shot and obviously making a birdie.” Even the best
players in the world get nervous, but they still can perform.
Players can experience two different types of jitters.
The first is the friendly kind of butterflies characterized by
excitement and anticipation. This is a good feeling of anticipation of
the start of the round. You feel excited to play and ready to get going.
The second kind of jitters is the type that makes you have a sinking
feeling in the pit of your gut. Your mind races, heart rate accelerates,
palms sweat, muscles tighten, blood pressure increases, and you get an
uncomfortable feeling in your stomach. In addition, you worry about
topping the first shot or hitting it in the woods.
Players of all levels experience pressure, even the pros
when playing in the US Open. The pressure you feel to win a match is
self-induced and can hurt or help your play depending on how you react
to it. When Goosen was asked about the most pressure he felt trying to
win the US Open, he replied that putting was the most difficult, but not
unexpected. “When you stand over a putt you are nervous. You are
shaking on the inside like any other player does, and Tiger does, too.
It's just how you've learned to play under that sort of pressure, and in
a way it sort of becomes natural in a way that you feel like I can only
play my best golf when I'm really under pressure,” Goosen said.
Now that’s a different perspective about
pressure—pressure is a natural part of sports and you need to feel it
to play your best golf! How a player perceives the pressure determines
if he will react well or poorly to it. Players who choke are afraid of
the feelings that come with pressure, whereas golfers who win embrace
the feelings that come with pressure. Pressure is only bad if you see it
as harmful, but it can actually help you perform better if you use it to
your advantage.
When you are under pressure, the physiological
activation increases and you are in an excited state. Some of this is
very positive as it can help you focus better when you need to. Champion
golfers worry about not having enough intensity and focus to play their
best. I know many golfers who can only get excited (and thus focused)
when they are on the leader board or have a chance to win and if they
are on the bottom of the field, they lose intensity and focus. Goosen
states, “Sometimes when you're not under pressure, your focus is not
there, and you might not make the putts. But when you're sort of under
pressure, it's sort of a must thing; you must focus and you must make
the putt, and that's what I feel when I stand over it.”
One of your objectives when you begin to feel the
pressure is to interpret it as a way of getting you focused and giving
you the shot of adrenaline you need to perform well. Welcoming the
nerves as a natural part of golf is how many pros deal with nerves when
trying to win a golf tournament. Focusing too much on the uncomfortable
feelings only heightens the tension. When you feel nervous, do not bring
more attention to the knot in your stomach or a rapid heartbeat. Accept
that your body is preparing you to perform your best in competition.
Dr. Patrick J. Cohn is a master mental game coach who
works with athletes of all levels including amateur and professionals.
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