Lesson 4 of 5
What To Do
A round of golf takes four hours or more, and your focus and energy will drop if you do not manage them. Many late-round mistakes have nothing to do with your swing. You are tired, hungry or thirsty, and your concentration goes with it.
JJ is the first to say he is not a health or fitness professional, but he knows what is productive for golfers: train like an athlete and take care of your body. He also teaches that controlling your breathing is the easiest and most effective way to be athletic. It releases anxiety, increases awareness and keeps your grip pressure from creeping up. This lesson covers food, water, breathing and switching on and off.
How To Do It
Step 1: Eat every 4 or 5 holes
Pack a few small snacks like nuts, a protein bar or fruit. Eat something every 4 or 5 holes so your energy stays steady. Avoid sugary snacks that spike and crash.
Step 2: Drink water all round
Sip water on every hole, not just when you feel thirsty. By the time you feel thirsty, your focus is already slipping. Hot days need more.
Step 3: Switch on and off
Use your switch-on and switch-off signals from Module 6. Full focus for your 30 seconds, then relax and enjoy the walk. Nobody can concentrate hard for four hours straight.
Step 4: Practice breathing at home
JJ has his players rate their stress from 1 to 10 in a notebook, write why, do 16 slow breath cycles, then rate it again. Do it with the 4-4-4-4 count in the exercise below. The more you practice it at home, the faster it works on the course.
Step 5: Check in at the turn
At the 9th green, ask how your energy, hydration and focus are. Fix what is low before the back nine starts.
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When To Use It
- Before every round when you pack your bag
- Every 4 or 5 holes during the round
- At the turn
- At home a few times a week with the breathing session
Common Mistakes
- Playing a whole round on breakfast
- Only drinking when you feel thirsty
- Trying to stay focused for four hours straight
- Blaming your swing for mistakes caused by fatigue
Practical Exercise
Energy Reset Breath
Use this at the turn or any time you feel flat. At home, do 16 cycles and rate your stress before and after. On the course, a few cycles is enough. Breathe in for 4 into your belly. Hold for 4. Breathe out for 4 and let your shoulders drop. Hold for 4.
Pattern: 4-4-4-4 seconds, 4 cycles. The voice counts each second for you.
Ready
Takeaways
- Late mistakes often come from low energy
- Eat every 4 or 5 holes, sip water all round
- Switch on for the shot, off for the walk
- Breathing is the easiest way to be athletic
- Check in at the turn
Reflect
Use It Next Round
Something not going right on the course?
Tell the AI Coach what happened and get exercises picked for you.
Finished the lesson? Mark it complete to track your progress.
