As a sports psychologist and disc golf fanatic, I felt duty-bound to pen this piece. If you watched the 2023 Challenge at Goat Hill, you witnessed Jacob “Cupcake” Courtis battle the putting yips.
It was a BRUTAL watch …
Even Ian Anderson and Philo Brathwaite winced at the sight.
Whether you tuned in or not, you can (likely) relate: You’ve had these moments, too. Without warning, what was once muscle memory now feels foreign. Confusion quickly sets in. Panicked, and as a last resort, you try to somehow psychically will your putter into the center of the chains.
At his lowest point, it’s easy to empathize with Courtis …
Because we are ALL Courtis at times.
The yips are infamous as a golf issue, but the same phenomena exists in all athletic pursuits. It’s usually thought of as an emotional issue – as evidence of a lack of mental fortitude. Interestingly enough, in certain instances, there’s proof a neurological “hiccup” is to blame. Through it, an involuntary movement is produced and performance suffers – and at the worst times.
Wild stuff, huh?
Still, keep your attention on the more classical understanding of the yips: An experience in which non-stop thinking makes it impossible to start or smoothly engage in a desired physical motion.
This is what I’ll focus on today.
Intrigued?
Make things right with these three Jedi hacks:
1. Use a grounding talisman (seriously)
You thought I was only going the scientific route, didn’t you?
Don’t be quick to judge.
Grounding is a therapeutic technique used to “ground” a person. It’s commonly called upon to address anxiety. To aid with grounding, a talisman is often employed – think lucky rabbit’s foot.
Any small, handheld item that provides comfort can get the job done: a smooth stone, special ring, textured coin, etc. It’s a grown-up version of the teddy bear, really. When negative thoughts start creeping in, grab hold of your talisman. Clutch it; focus on it; feel what it has to offer.
Come down mentally – connect with the earth.
Now putt.
2. Try yoga breathing and self-talk
Yoga breathing can help with overthinking, too.
Ideally, you want to engage in three to five minutes of inhaling through the nose and exhaling through the mouth. Set a silent timer on your phone if it helps. Inhale for four seconds. Then, exhale for seven seconds. This might be tough to do mid-round, but do it before or after …
It’s calming.
And remember: It must be an extended exhale – longer than the inhale. This type of breathing is a signal to your nervous system. It says, “Chill out, dude.” It’s a well-known biological trick.
Self-talk also works.
Challenge the fearful thinking that’s jamming up the airwaves inside your brain. As you approach your putt, say to yourself, “I’m about to make this putt; I’m making this putt.”
Initially, even if you struggle to believe it, keep at it.
Similar to getting good at putting, repetition is key:
- Step No. 1 – Say it.
- Step No. 2 – Think it.
- Step No. 3 – Believe it.
In due time, the execution will follow.
3. Say ‘yippee ki-yay’ to the yips
When your brain starts to work in overdrive, and the yips threaten to derail your round, either audibly or to yourself, speak the oft-quoted words of John McClane from “Die Hard.”
“Yippee ki-yay, [Bleep Censor].”
What’s the point of this, exactly?
Fearful thinking is linked to feelings of anxiety. They fuel each other; they feed off each other. When a golfer feels anxious, they think anxious thoughts. From there, they play anxiously, too.
Stop anxiety in its tracks.
Even if it’s artificial or entirely manufactured, harness some sort of righteous (-ish) anger to distance the yips from your mind. In a mental battle for the ages, challenge them head-on. Too much anger can lead to poor performance. But used in moderation, it’s great for confronting fear.
Now go throw your best round of disc golf …
And don’t let your head get in the way.
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