A frequently heard commentators comment is that of a player needing” only to stay in the present”, possibly an obvious observation, but, certainly one of the most difficult states to achieve. The brain is such a fast operating super-computer that unconscious thoughts seem to fly unbidden from the right side of the brain to the left with alarming speed and clarity. Among the most useful tools that the sports psychologist or mind coach can give to a player are those that help clear the mind and allow them to stay in the present.
One of the most effective methods is that of “squeezing the sponge”. Squeezing the sponge is the title of a breathing exercise whereby the art of concentrated breathing will calm and relax a player. People generally believe deep breathing to have it’s emphasis on inhaling, squeezing the sponge is in fact the exact opposite, by fully breathing out, exhaling, to the point where the stomach can be felt moving backwards towards the spine eventually a point will be reached where a reflex action takes place and the body is filled with clean fresh oxygen as the player is forced to inhale, in scientific terms, an involuntary action. As a player breathes out they are also expelling any bad feelings, while the new breath provides new energy and centres the mind and body. By concentrating on breathing in this way a player has been forced to stay in the present.
The sensation caused in the abdomen during the full exhale in the breathing exercise is also the area of the body concerned with the concept of centering. Centering is a method used widely in the field of martial arts and is an excellent tool for helping players stay in the present. In his book “Chen-Hsin – The Principles of Effortless Power” Peter Ralston states
“There are aspects of this field of study that are sometimes emphasized or made pivotal to the rest. Centering is one of those. Indeed, it would be possible to devise an ENTIRE art founded totally and solely upon this one point. Many warrior trainings, esoteric practices and metaphysical techniques revolve around this one principle of centering.
In my life I have spent much time concentrating on that spot and have practiced a great deal moving from there. It is my experience that this produces TREMENDOUS results.
The centre region is concentrated in a place within the abdomen. You should feel this place to be large enough to be powerful and yet not so large that you cannot maintain a feeling of its density.
Performing and functional activity while concentrating on that spot will automatically increase the POWER, SKILL and EFFECTIVENESS of that activity.”
It is important that players practise the art of centering to the point where they can automatically find their centre in the pressure situation of tournaments. To help this and reinforce the benefits of these tools have a player on the range hitting a dozen balls and tell them to think of nothing but technique, to in effect be hitting balls with their head, but still with a specific target. Have them then hit a second dozen having first squeezed the sponge and then following the centering technique as they cross the line, discuss the different feelings with them. This exercise has a tremendous added benefit in that when a player is fully and correctly centred they will also be perfectly balanced
Another tried and tested method to help players stay in the present is that of “clear keys”, clear keys are tools that can be used to distract the conscious mind and allow the subconscious to perform unhindered. An exercise to show how this works is to have your player stand about 12-15 feet away from you, he holding one golf ball, you holding two. Initially using only one ball each start tossing the balls to each other simultaneously and continuously but the only thing either of you concentrate on is saying the word ‘now’ when you perceive that the ball approaching you has reached the apex of its flight. You will find that you are both effortlessly throwing and catching the balls in the manner of seasoned circus act. After a short period, introduce the third ball into the exercise, you will find that you continue to “juggle” the balls without difficulty. The word “now” is your clear key and you have quietened the conscious mind.
Clear keys whilst playing usually take the form of some sort of mantra, back-hit, being one of the most common, humming is another often used key but any distraction can produce the desired result.
The above exercises not only help a player stay in the present but also assist in keeping negative thoughts at bay. Negative thoughts will at some time affect just about every player.
“My creative mind is my greatest weapon. It is a kind of inner vision that enables me to see things that others might not, like a certain way to play a shot. The psychology of golf can be complicated as it does entail mental toughness, self confidence, conquering inner demons, instant recall of past successes and being able to purge failures.”
Tiger Woods.
From this statement we can see that even Tiger knows the importance of as he says “being able to purge failures”. Not only do past failings come back to haunt a player but merely looking at the shot in front of them can engender such thoughts such as, I mustn’t hook/pull/slice this shot, I don’t want to short side myself. It is all but impossible to prevent these thoughts rising up from the sub-conscious, it is how they are dealt with that matters.
In the 2003 French Open, Phil Golding came to the 72nd hole knowing that he required a birdie to claim his maiden tour victory at the age of 40 and after a record 16 visits to the tour school. In each of the first 3 rounds he had pulled his tee shot towards the water on the right, it was impossible for him not to recall this, instead of buckling under this pressure Phil accepted that this was an incontrovertible fact but had no bearing on where he would hit the shot today, he went instead to his “shot library”, saw the shot he wanted to play and knew he had played thousands of times before, picked his target, in this case a window on the hotel that stands above the 18th hole and let go, the result was a perfect drive.
A “shot library” is like a DVD in the players brain where he can instantly recall previously having played the type of shot required perfectly, Tiger Woods is said to have a library in his head of 100 shots. Encourage your player to build their own shot library and work with them to achieve this.
Negative thoughts can also be said to be as a result of a player belonging to the “Forecast Club”. So much of the world today is media driven and the media thrives on forecasts from financial markets to the result of every sporting event imaginable. Whilst in many areas, particularly business, it is very necessary that an element of forecasting takes place, there is no benefit at all to a golfer during play. To help a player understand this concept introduce them to the “Let’s See What Happens Club”, explain to them the basic rules of this club:
1. You accept the outcome of any day on the golf course has not been pre-determined or decided.
2. You accept what happened yesterday has no bearing on today, good or bad.
3. You accept the past does not have to influence the future.
4. You put together a plan for what you are going to do today.
By accepting these conditions it becomes impossible for the player to be disappointed and enter the “Loop of Insanity”. You have created a position of NEUTRAL thinking where things, “Just Are” and by accepting this everything naturally becomes POSSIBLE.