Arousal is the degree of activation of the organs and mechanisms of the body that are under the control of the autonomic nervous system (Cox). The autonomic nervous system is the body’s system that controls the state of golf and influences bodily functions such as the heart and respiratory rate. When you are faced with a pressure of 3 feet and your palms sweat, it is the autonomic nervous system that releases the sweat. What is important is that a golfer’s level of arousal will significantly influence his performance in a competitive situation. This post is all about helping you find and subsequently train yourself for optimal arousal.
When a golfer plays his best, he most likely played his golf in an optimal state that has been significantly influenced by his arousal state. Arousal is not the only factor in determining an optimal state. However, it is a significant factor and must be addressed.
Many golfers leave this to chance, pay no attention to the patterns related to arousal, and instead go out to play each and every round similar to playing the lottery … they expect their numbers to go up, but they believe they have no influence on a successful outcome. I want you to recognize that you can influence better golf. You can also influence consistency!
On the subject of optimal arousal, the name of the game is “balance.” The objective of the game is to achieve a state of balance and between the two systems of the autonomic nervous system (sympathetic and parasympathetic). In addition to a great game of golf, the golfer can subjectively measure an optimal level of arousal by describing his feelings about his ‘state’, but it can also be measured objectively by testing heart rate, blood pressure, and respiratory rate. (This is why I often use a blood pressure device to measure blood pressure and pulse rate to confirm the effectiveness of golf psychology sessions.)
Interestingly, the sympathetic nervous system responds quickly to environmental stimuli, such as walking to the first tee with a large gallery or watching an opponent drain a large putt during the match. Comparatively, the parasympathetic system responds much slower. Suffice it to say that a golfer’s ability to stay calm under pressure is more a case of relaxation and faster activation of the parasympathetic system (through training) in response to sympathetic changes, rather than preventing the sympathetic system from activating as consequence of environmental stimuli. which is almost impossible. The point I just made is crucial for anyone who wants to master consistency on the golf course.
In the sport of golf, success under pressure is primarily determined by the ability of golfers to calm down and regain optimal states by following environmental cues that change their state. In the sport of golf, the golfer is required to pay continuous attention to the external environment, as the golfer is required to pay attention to environmental cues (distance, dangers, wind … even conversations with fellow players) frequently.
The preferred state of arousal is that of harmony between the sympathetic and parasympathetic systems. You want to aim for an optimal level of arousal between deep sleep and extreme arousal. This can be as easy as recording your arousal levels for a while to discover your optimal levels.
Something to Apply: Upon completing a round, grab a replacement scorecard and rate your arousal levels for that hole with a score of 1 to 10 (1 is just awake and 10 is jumping out of your skin) in a column next to your score. You can even add an additional ‘excitement column’ to your game stats, for example the columns on your stat card will read: score; street coup; green hit; putts and then ‘excitement’. Do this for 4-5 rounds and assess the correlation between your level of arousal on a hole and your score. Keep in mind that the optimal levels of arousal will differ depending on the type of shot you are going to play. Generally, the golfer will benefit from a more moderate state when putting than when belting a driver. This needs to be factored in somehow … you may want to take 2 excitement scores for each hole, one for your full swings and one for chipping and putting. Is there a relationship between your level of arousal with your short game and raising and lowering the ball?
For optimal performances, the optimal level of arousal is often said to be a medium level of arousal as described in the “inverted U hypothesis”. The inverted U hypothesis suggests that the relationship between performance and arousal is curvilinear. For example, if performance levels are placed on the vertical axis of a graph and excitation levels on the horizontal axis, the relationship between performance and arousal will be demonstrated by an inverted ‘U’ shape or the other way around. Upside down U peaks at medium arousal, suggesting that performance is better at medium arousal.
My perspective on optimal arousal differs slightly from above. In my opinion, there is undoubtedly a relationship between arousal and performance, but that optimal levels of arousal are unique to them.
What I am saying is that one golfer can play better when he is very excited, while another golfer can play better when he is subdued. Find your own optimal level of arousal and try to return to that level of arousal before each shot … regardless of what state your fellow players are in! (Completing the ‘arousal statistics’ exercise described above will provide you with your own ‘unique’ optimal arousal level.)
Schultz’s research has also shown that people seek an optimal state of arousal. This is called the “internal drive for optimal arousal.” This means that it is very beneficial for the golfer to be clear and consistent about his golf results. Your arousal levels during tournament pressure, for example, will be influenced by the clarity and consistency you have provided to your mind about the outcome of your day.
Something to apply: Set specific goals, ensure consistency (frame your goals in a way that you want to achieve that goal wholeheartedly), and set your intention for what you want to happen. I have a simple test that I use with golfers to assess the clarity and consistency they have regarding their shots. If I ask you from the tee, where are you going to get this? The time they take to respond, and the clarity of tonality they use when answering, are directly correlated with the consistency and clarity they have on that shot and with the achievement of the day’s goals.