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Play Your Golf in The Zone

Do you ever find that the more effort you put into getting things right, the more they seem to go wrong? Perhaps you're experiencing frustration with the dos and don'ts of golf, hindering your enjoyment of the game. Maybe one day you play exceptionally well, only to have a disastrous performance the next.

mental golf tips
Golf is all in the mind, well... most of it!

In his publication "Golf Sense - Practical Tips On How To Play Golf In The Zone" (Roy Palmer, 2010), Alexander Technique Teacher, Roy Palmer introduces inspiring ideas to help individuals improve their performance according to their desires. While these techniques are primarily geared towards golfers, they also hold relevance for athletes in other sports.


As we eagerly anticipate the arrival of better weather, many of us are itching to engage in outdoor activities. With that in mind, let's delve into a few insights from Palmer's book to enhance self-awareness and improve physical performance.


Let's explore "The Zone" – an elusive state where life and sport seem less complicated. While you may have experienced this state briefly, most people stumble into it by chance and struggle to return. The techniques shared here may differ from conventional practices, prioritising what not to do rather than focusing solely on what to do. This approach can help undo any detrimental habits hindering optimal performance.


It's essential to recognise that every player is unique, and there's no one-size-fits-all approach to success. While certain fundamental principles exist, rigid adherence may impede progress and diminish enjoyment.


The techniques outlined are accessible to players of all skill levels and aim to facilitate entry into "The Zone" by leveraging the principles of the Alexander Technique. These methods can unlock new dimensions in athletic performance across various sports by fostering a deeper connection between mind and body.


Many individuals unknowingly misuse their bodies, leading to inefficiencies in movement and control. This can make executing complex manoeuvres challenging. We can identify and correct faulty movement patterns by cultivating present-moment awareness and enhancing performance.


Furthermore, understanding what true relaxation feels like is crucial. Years of accumulated tension may obscure our perception of relaxation, making it necessary to recalibrate our understanding of ease and effortlessness.


Consider everyday activities like lifting a golf bag – are you tensing up before grasping the strap? Such preemptive tension compromises efficiency and diminishes the fluidity of movement.


Consistent practice is essential, but repetition alone does not guarantee perfection. Rather than mindlessly repeating actions, it's crucial to maintain a focus on quality and awareness.


As eyesight can deteriorate gradually over time, so can our movement patterns. We can optimise our physical capabilities and achieve our desired outcomes by revisiting the fundamentals, unlearning detrimental habits, and fostering a deeper mind-body connection.


To avoid overwhelming everyone, let's focus on a few simple techniques adapted from Roy Palmer's teachings of The Alexander Technique. These methods aim to enhance self-awareness and improve movement efficiency.


Body Basics [1] – Head And Neck:

Understanding the role of the muscles connected to the base of your skull is crucial for golf performance. These muscles facilitate coordination and relay vital information to your nervous system. To explore this:


  1. Place both index fingers in the groove behind your ears to locate the pivot point of your head.

  2. Move your head left and right without involving your shoulders.

  3. Move your head up and down, allowing it to pivot like a seesaw.


Body Basics [2] – Eyes:

Vision significantly influences balance and coordination. To improve your visual awareness:


  1. Hold your index finger at arm's length before your nose.

  2. Relax your jaw and focus on your finger.

  3. Move your head while maintaining focus on your finger.

  4. Sense the movement of your eyes within your skull.


Body Basics [3] – Shoulders:

Excessive tension in the shoulders can hinder performance and become a chronic issue. To address this:


  1. Stand facing a wall within arm's reach.

  2. Have a partner lightly touch your shoulders from behind.

  3. Focus on extending your arm while keeping your shoulder relaxed.

  4. Maintain awareness of the ball and socket joint as you move your arm.


Body Basics [4] – Backs:

Back pain is a common issue, especially among golfers. Proper coordination and technique can alleviate stress on the back. To improve:


  1. Practice bending from the hips rather than the lower back.

  2. Focus on maintaining a straight spine while tilting forward.

  3. Notice how your torso naturally returns to an upright position.


Body Basics [5] – Legs:

View your legs as springs to maintain poise and generate power in your stance. To enhance leg coordination:


  1. Locate your hip joints while standing.

  2. Walk on the spot, allowing your legs to release from the hip joints.

  3. Walk forward with a sense of pushing off from the ground.


Body Basics [6] – Balance Reflexes:

Our innate balance mechanisms play a crucial role in movement coordination. To improve balance:


  1. Stand with feet hip-width apart and visualise a golf ball at the centre of your body.

  2. Imagine your legs extending toward the floor, receiving a push back through your spine.

  3. Relax your muscles, ankles, and feet while maintaining balance.



Practice these techniques before getting into your golf stance or other sports to promote relaxation and efficient movement.


If you'd like to try these techniques under the tuition of Roy, contact us today, and then bring along your putter.


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