Lesson 1 of 5
What To Do
JJ says tension dictates our swing positions and ball flight more than we think. Golfers hand out tips like "keep your head down" or "just trust it," but that is easier said than done. The best golfers practice a relaxed mind, which removes tension and lets them be athletic and consistent. If you are tense, anxious or confused over a shot, how can you expect to be consistent?
Tension does not show up out of nowhere. It is set off by triggers: a three-putt, a slow group ahead, a partner who talks during your swing, a bad bounce on a good shot. Most players have two or three triggers that cause almost all the damage. In this lesson you will find yours, learn where they show up in your body, and use JJ's own tool for releasing them.
How To Do It
Step 1: Ask JJ's first question
After every shot, ask yourself, "Did I 100% trust that shot?" If you had any hesitation or uncertainty, the answer is probably no. If you did not fully commit, you most likely had tension somewhere in your swing, and you cannot blame a swing flaw for the miss.
Step 2: Find where it shows up in your body
Triggers show up physically before they show up in your swing. A tight grip, a quick walk, shallow breathing, a hot face, raised shoulders. JJ's hands and forearms got tense when he was nervous. Notice where yours shows up first. That is your early warning sign.
Step 3: Use JJ's fist squeeze
When JJ first arrived at his ball feeling nervous, he would squeeze his fists for 5 to 10 seconds while focusing on slow breaths, then release. In his words, this would center my awareness and allow me to execute to my potential. It is the on-course version of the muscle relaxation you learned in Module 1, Lesson 5.
Step 4: Rate your stress
JJ has his players journal their stress on a scale of 1 to 10 before a breathing session, and again after, writing as much detail as they can. Do the same before and after a round. It teaches you to notice your stress level before it costs you a shot.
Step 5: Track triggers for three rounds
Write down every time you get upset, what caused it and where you felt it. After three rounds, look for the pattern. Knowing your triggers ahead of time means you can have your release ready before they show up.
Log what set you off after each round
Everything you save here is stored in My Playbook.
When To Use It
- After every shot, with the question "Did I 100% trust that shot?"
- When you arrive at your ball after something has upset you
- Before and after rounds to rate your stress
Common Mistakes
- Blaming a swing flaw for a shot you did not trust
- Thinking you do not have triggers because you do not throw clubs
- Noticing the tension only after the bad shot instead of before
- Trying to "just relax" without a physical tool to do it
Practical Exercise
JJ's Fist Squeeze Release
This is what JJ did when he arrived at his ball feeling nervous. Breathe in for 4 and start squeezing your fists. Hold the breath and the squeeze for 4. Breathe out for 4 and let your hands go soft. Hold for 4 and feel the difference.
Pattern: 4-4-4-4 seconds, 3 cycles. The voice counts each second for you.
Ready
Takeaways
- Tension shapes your swing more than most players think
- Did I 100% trust that shot? If not, tension was probably there
- Triggers show up in your body before your swing
- Squeeze, breathe, release. JJ's tool for nerves
- Two or three triggers usually cause most of the damage
Reflect
Use It Next Round
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