Members · Track 03 — Focus
SCORE WITH
YOUR HEAD.
Three modules of breath and attention work for the course — pressure breathing, pre-shot visualisation and an 18-hole mental game you can actually keep.
YOUR CLUBHOUSE IS LOCKED.
The nine modules live behind this door. Sign in if you own the course — or unlock lifetime access in two minutes.
One payment · Lifetime access · Not a subscription
F1
Breath Under Pressure
VIDEO — TO BE FILMEDfy-course-f1-v1.mp4 · 4K 25fps master · 16:9 follow-along, chaptered to the sequence below · thumbnail 1600×900, dark + lime numeral
| Drill | Hold | Cue | Golf carryover |
|---|---|---|---|
| Golfer breathing (4·4·6) | 3 min | Exhale always longer than the inhale | The tempo governor for your whole swing |
| Physiological sigh | 5 reps | Double inhale through the nose, long sigh out | A 20-second eraser after a blow-up hole |
| One-breath pre-shot | 10 rehearsals | One full cycle standing behind the ball | Attaches calm to your routine, not to luck |
| Walking cadence breath | 3 min | Match steps — 4 in, 6 out | Turns the walk between shots into recovery |
Cues to keep
- Practise calm at home so it exists on 17
- The exhale is the handbrake
- Nose in, mouth out under real pressure
Mistakes to avoid
- Trying it for the first time mid-meltdown
- Breathing high into the chest
- Making it visible enough to become a swing thought
Scorecard prompt
Rate first-tee heart-rate feel 1–10 for your next three rounds.
F2
Pre-Shot Visualisation
VIDEO — TO BE FILMEDfy-course-f2-v1.mp4 · 4K 25fps master · 16:9 follow-along, chaptered to the sequence below · thumbnail 1600×900, dark + lime numeral
| Drill | Hold | Cue | Golf carryover |
|---|---|---|---|
| Target-line imagery | 4 min | See the whole flight, then the landing spot | The brain aims at pictures, not words |
| Shot-shape rehearsal | 4 min | Feel the draw inside the practice swing | Welds the image to the motion |
| Quiet-eye drill | 3 min | Final gaze on one dimple for two seconds | The gaze pattern of elite putters |
| Commitment mantra | 3 min | One word, said once, then swing | Kills the mid-swing second guess |
Cues to keep
- Vivid beats long — three seconds of clear image wins
- Same routine on the range as on the course
- Pick the smallest possible target
Mistakes to avoid
- Visualising the water while aiming the fairway
- A new mantra every hole
- Rehearsing mechanics instead of outcomes
Scorecard prompt
Count fully-committed swings this round — the target is 80%.
F3
The 18-Hole Mindset
VIDEO — TO BE FILMEDfy-course-f3-v1.mp4 · 4K 25fps master · 16:9 follow-along, chaptered to the sequence below · thumbnail 1600×900, dark + lime numeral
| Ritual | Hold | Cue | Golf carryover |
|---|---|---|---|
| Outcome-detachment sit | 6 min | Watch the scorecard thought arrive, let it pass | You can’t putt while doing arithmetic |
| Bad-shot reset ritual | 5 rehearsals | Breath → phrase → posture, ten seconds flat | One bad swing stays one bad swing |
| Scorecard journal | 5 min post-round | Three lines: calm, commit, carry-on | Turns every round into training data |
Cues to keep
- The next shot has no memory
- Ritual beats willpower on the back nine
- Journal the process, never the score
Mistakes to avoid
- Practising mindset only after bad rounds
- Skipping the reset when playing well
- Grading the journal instead of writing it
Scorecard prompt
How many holes did the reset ritual actually get used on?