Visualization is a key mental game skill used by many of the world’s elite players and most famously perhaps by the greatest player of them all, 18-times Major winner Jack Nicklaus, who visualized every single shot he made, including those he hit during practice sessions on the range.
Traditional mental game coaches would advise you to picture your ideal shot in addition to teaching you psychological techniques (such as positive self-talk), but the latest research shows that if you want to improve your ability to envisage a good golf shot, then execute it, you will have the greatest success if you clear your mind of other thoughts first.
Here’s how:
Go through your pre-shot routine, but while doing so, make sure to pay attention to the sensation of inhaling and exhaling (even if this is initially exaggerated until it becomes more natural), as this will keep your mental interference to a minimum and also negate the effects of anxiety.
This may also take some practice, but the effort is well worth it, as the deeper you breathe, the more relaxed your ‘thinking mind’ will be, which in turn increases your ability to produce a fluid golf swing.
As you take a few practice swings (I would advise three swings altogether – two for practice and one for real) visualize the shot you want to make, just as the Golden Bear did for all his Major wins. Start with the outcome first, seeing the ball sitting high up on the green or plum in the middle of the fairway. Next, see the arc of the ball as it flies through the air and then finally, get a clear picture of the swing you need to make, in order to get the results you’ve just imagined.
A good tip for visualizing your ideal swing is to choose one of your favourite players with the same biomechanics as yours (height, weight, build, etc.), and visualize him or her taking the shot and swinging the club with effortless power.
Finally, when you are at the address position, take a few moments to enjoy the stillness before motion begins.
When you’re ready, inhale all the way to the top of your back-swing, then exhale (even if you have to ‘shoosh’ it out), as you hit down and through the ball, taking care to complete your swing and follow-through to full extension. This simple focus will keep your mind free of extraneous thoughts, helping you to keep a clear picture of your intended outcome in mind, and dispelling anxiety about executing the shot.
Preparation is everything
Sit quietly for a few minutes, either before leaving home, in the car outside the club-house, or better still, after some warm-up exercises and practice on the range before your game.
Picture yourself in your mind’s-eye, walking out to the first tee, completely calm, breathing deeply and ready to play some extraordinary golf. You can also visualize yourself staying relaxed and open to possibilities for every shot, no matter where the ball might be.
As your nervous-system cannot tell the difference between reality and imagination, this is a great way to train your mind for success on the course, as the more you can envisage yourself making some great shots, the more likely you are to recreate these experiences while actually playing.
Also, by remembering to focus on your breathing while playing, your mind, body and nervous-system will be more relaxed, thus helping you to swing more freely.
Get serious
Of course, if you’re really serious about improving as a golfer, you can set aside time each week to develop these crucial mental game skills that will take your game to another level.
Start with 15 minutes of Meditation, allowing your mind to gently unwind before spending five minutes visualizing yourself playing some great golf. Aim to repeat this process three days per week or, at the very least, before you go out on the course.
If you are consistent and make a determined effort, within a few short weeks you will have programmed yourself to stay relaxed yet focused and to visualize each shot before taking it…just like the Golden Bear!
