8 Quick Tips for Visualization

I wanted to share some visualization guidelines from Jason Selk’s fantastic mental training book entitled 10-Minute Toughness. Selk’s intent is to keep mental training brief and impactful, so I will try to have my article mirror that mission. 
(You can grab a copy of his book at https://go.magik.ly/ml/cecw/)

Guideline 1: Choose 1 of 3 Mental Video Camera Angles
All angles are beneficial, but Angle 3 is the most powerful. It actually makes your muscles fire in sequence.

• Angle 1--mental video from the stands or gallery as if you are watching someone else perform the task (as discussed in Echoing)
• Angle 2--mental video from the stands or gallery as if you are watching yourself perform the task
• Angle 3--mental video from your eyes as you are performing the skill (like a Go-Pro attached to your head)

Guideline 2: Pay Attention to Detail

• Really focus on 3 of your senses: SIGHT, SOUND, FEEL

Guideline 3: Frequent and Brief is Key

• Visualize many times for short durations is much better than visualizing extended periods. An example would be visualizing before each shot as opposed to visualizing an entire hole or round.

Guideline 4: Visualize from Beginning to End

• Be sure to visualize the whole action from start to finish. For example, see your whole shot. Don’t stop after you strike the ball. Visualize your set-up/pre-shot routine, the actual shot and follow-through, and where the ball travels until is stops.

Guideline 5: Emotionally Feel the Way You Want to Feel

• Identify how you want to feel while you play and visualize yourself feeling that way prior to each shot. Calm, collected, and confident are great ways to approach the game of golf, so train yourself to consistently feel this way.

Guideline 6: Replay Until You Get it Right

• During each visualization, focus on what you need to do to be successful and see the desired outcome. Be sure you are visualizing the action correctly. If you catch yourself visualizing something in the wrong way, rewind your mind and make the change.

Guideline 7: Give Credit Where Credit is Due

• After each visualization, be sure to congratulate yourself on doing an awesome job. Some mental congratulations and positive self-talk will increase your self-image, confidence, and motivation.

Guideline 8: Operate at Game Speed

• Be sure to watch your mental video at the correct speed. You shouldn’t slow down or speed up the skill. See it how you want it to be on the course. A lot of times, pressure situations cause us to speed up, so visualizing at the correct game speed will help you be consistent and confident.

If you consistently implement these 8 guidelines, the research shows you will enhance your performance. Best of luck on the course!

Duane Jourdeans
Director of Performance Psychology
Western Wisconsin Golf