RPTM 297F
Mental Training for Golf
Fall, 2010
Thursday Evenings 6:00 – 7:00pm January 14, 2010 – April 29, 2010
Location
009 Life Science Building
Instructor:
David Yukelson, Ph.D., Director of Sport Psychology Services Morgan Academic Support Center for Student-Athletes 301 Bank of America Career Services Center, Penn State University 865-4396, (y39@psu.edu) Office Hours by Appointment
Course Description This course is designed to systematically teach golfers mental preparation strategies and mental focusing skills associated with performance excellence in golf. Drawing from sport psychology literature, specific areas that will be addressed include the psychology of excellence and peak performance states, motivation and intrinsic incentives for playing golf, mental preparation and self-regulation skills to perform with more confidence, full focus, consistency, and composure. Specific applications will include pre-shot routines, effective course management skills, playing the game one shot/round at a time, and refocusing techniques. In addition, stress and its impact on concentration and self-confidence will be discussed, along with teaching considerations for you the potential club professional. The key to mental training is to create the ideal mental and emotional state of mind that will allow an individual to compete with confidence and perform at peak on a more consistent basis. Like physical skills, mental skills are learned and require practice to be perfected. The goals of the course are to teach golfers skills from which to be more confident, focused, and in control of what they are trying to accomplish in performance situations, and to recognize the same mental training skills that help an individual succeed in sport are transferable to other areas in life as well. Texts (Required) Coop, R. & Fields, B. (1993). Mind over Golf. New York: Wiley Publishing, Inc. Texts (Optional) Rotella, R. (2008). Your 15th Club: The Inner Secret to Great Golf. New York: Simon and Schuster Books Rotella, R. (2004). The Golfer's Mind: Play to Play Great. New York: Simon and Schuster Books (Free Press) Rotella, R. (1995). Golf is Not a Game of Perfect. New York: Simon and Schuster Books Gallway, T. (1997). The Inner Game of Golf (2nd Edition). New York: Random House Orlick, T. (2008). In Pursuit of Excellence (4th Edition). Champaign: Human Kinetics. Evaluation: Evaluation will be based on the following: comprehensive book review (read one of the aforementioned books above – critique in detail, what was the book about, specific chapters and key concepts that stood out the most to you and why, then make specific application of lessons learned from reading the book and how they apply to yourself as a golfer); mental training journal kept throughout the semester (eight “quality” entries with summary statement at end – see handout for details), final exam (including reflections on key concepts learned in class, individualized mental plan for peak performance in competition and refocusing composure plan to get back on track). Homework assignments and class participation/attendance make up rest of the grade. Comprehensive Book Review (due February 11th) Mental Training Journal Final Exam Homework Assignments/Class Participation
25% 30% 33% 12%
Note: this is a "hands on" experiential course so attendance at all class meetings is required. Your final grade will be lowered if you have 2 or more unexcused absences or fail to complete homework assignments.
Course Outline I.
Getting Started: Introduction and Overview A. B. C. D.
II.
How to win in sport and life through mental training The Psychology of Performance Excellence applied to golf Understanding and controlling the mental side of golf Why golf demands so much mentally and emotionally
Understanding the personal meaning you attach to your sport experience (golf) A. What is it like when you are playing great golf? What is it like when you are not performing so great? How can you achieve optimal performances on a more consistent basis? B. Taking Responsibility for your Mental Game: Getting to know your own patterns (self-awareness, selfunderstanding, and self-control)
III.
Mental Skills Training: Mastering the Inner Basics of Peak Performance Wheel of Excellence (commitment, belief, mental readiness, focus, distraction control, ongoing learning) Using goals effectively to maximize performance (SMART Goals, Process/Performance Goals) From practice tee to 1st tee Self-regulation skills (relaxation, anxiety and energy management, affirmations, positive mind-set) Diaphragmatic Breathing: The mental games most versatile skill (clears tension and mind clutter) Visualization and performance planning Understanding and developing concentration: Staying focused in the present (one shot/hole at a time) The importance of a solid pre-shot routine to click on desired attitude and focus Trust and Confidence: The Essence of what it is all about Mental toughness: managing peak performance under pressure Successful Self-Talk: Confidence as a matter of choice Composure and refocusing: Learning how to let go of mistakes and take things one shot/round at a time Emotional Traps: Overcoming Fear and Anger Frustration and it’s impact on “stinking thinking”: Control your self-talk or it will control you Self- Assessment: Post shot routines, mental training logs, and personal feedback sheets
IV.
Other Topical Areas of Interest Related to Golf Discussion of Coop’s 7 Habits of Highly Effective Golfers Thinking and Playing in the Present (one shot at a time) Play to play great; don’t play not to play poorly (Rotella, 2004) Expecting the Best from Yourself: Thinking and acting confidently, being decisive and committed , trusting Learning how to relax under pressure Developing a solid Mental Pre-shot routine: Plan, Commit, Ready, Trust Effective Course Management Skills: decision making and emotion management under pressure Emotional traps: Overcoming fear, anger, doubt, frustration, regression Refocusing: Learning how to let go of mistakes quickly and being positive with your next shot Personal performance goals: stay focused on the process of improving and playing great golf Smart Golf (Owens and Kirschenbaum, 1998): Play to your own personal par Ongoing Learning: Always positive lessons and perspectives
V.
Teaching Considerations for the Club Professional Handling the multiple demands of being a club professional Motivating and impacting individuals of all skill levels Building a good practice routine within your students Applying mental skills into your teaching methods Communicating your knowledge in an effective manner Getting high handicappers to see the big picture and enjoy the game