Mental Game · Drill
Practice Drills for Pressure Moments
Part of our mental game programs for nerves and pressure, no routine, focus for 18 holes. Build a program with it
Pressure gets easier when you've practiced it. Before a big shot, breathe in, count to three and breathe out slowly. Then picture the whole shot, not just the target. In practice, invent match situations. Have a friend make noise while you stay in your routine. Break your routine into small steps and repeat them until they're automatic. And give some practice balls only one try at a target. Pressure is a privilege. Focus on the process.
The drill
- Breathe in, count three, breathe out slowly.
- Picture the whole shot.
- Practice your routine with distractions.
- Repeat routine steps until automatic.
- Give each practice ball one chance.
Why it works
Pressure raises your heart rate and narrows your attention, which speeds up your tempo and tightens your grip. A slow exhale lowers arousal, and a fixed routine gives your attention a task other than the result. Practicing with distractions and single-chance shots trains you to run that routine when conditions are not calm.
Common mistakes
- You rush the breath and start the routine before you have exhaled fully.Count to three on the inhale, then let the exhale run slowly before you take your stance.
- You only picture the target and not the flight and landing of the ball.See the whole shot from the start of the swing through the ball flight to where it stops.
- You hit extra balls after a bad one, so no shot carries any weight.Give each ball one chance at a target, and move on to the next ball without a redo.
How you'll know it's working
- Your routine takes about the same time on every shot, even with noise around you.
- Your tempo and grip pressure feel the same on a single-chance shot as on a relaxed one.
- Your start lines and contact stay steady on the one-chance balls, not just the first few.
Make it easier or harder
Easier: Practice the routine with no target and no noise until each step feels automatic, then add one distraction.
Harder: Add a consequence to the one-chance shots, such as a score for the round you must beat, and have your friend make noise during your routine.
Common questions
How do you stay calm before an important golf shot?
Breathe in for a count of three and breathe out slowly, then picture the whole shot. Follow the same routine you use in practice.
How can you practice golf under pressure?
Create match situations and give each ball only one chance at a target. Have a friend make noise while you stay in your routine.
