As mentioned in last week’s post, Play Golf like a Goalie, managing energy and focus on the course is key to tapping into our potential and maximizing our performances. Unfortunately, the majority of athletes are unaware of not only how they are managing their energy and focus, but also what they should be doing and when so they can improve this ability. With this in mind we have developed a simple framework designed to help athletes address this challenge – the 3 Zones of Performance. 

Successfully managing our energy and focus within the 3 Zones of Performance™ framework requires you to develop awareness, create a plan for each zone, and be willing to experiment to discover what works to get you to the right level of focus and intensity for each zone while on course. 

You must first understand what your tendencies are when out on course, and this requires awareness through reflection. Do you tend to stay in Zone 2 during a round, constantly thinking about your last shot or the upcoming shot without giving yourself a mental and emotional break? Do you struggle to get all the way into the deep focus of Zone 1 so you can actually execute your intended shot? Perhaps you have no idea what to do between shots when you should be in Zone 3. Spending time reflecting post round by journaling or with a tool such as the One Iota App can greatly help in developing this level of awareness.      

Once you have an understanding of your tendencies you can develop a plan to properly enter into and exit out of each of the zones.  In most cases this plan will include some type of trigger, for example some athletes will put down their bag once they get to their ball as a way to start Zone 2 and begin collecting information to decide and commit to a shot. Other examples of triggers might include putting your glove on or taking it off, putting your club in your bag, picking up your bag, beginning to walk post shot and so on. Your plan should detail what you do in each zone, when the zone starts and ends, and how you trigger them. Check out the Zones Plan drill in the One Iota app to create your personal approach to managing the 3 Zones.   

As every athlete is unique, it is vital that you experiment to discover what works for you to effectively get in and out of the zones.  This is particularly important for Zone 3 as this is where you should be spending the most time on course and is also where your personal preferences are critical to getting out of your golf mind and recovering your energy. It may take a few attempts to determine what works to help you get into and stay in Zone 3, but look to your past best rounds for clues. When I ask athletes to reflect on this they almost always come up with 1 or 2 things that have worked previously they can try again. 

Otherwise, pay attention to your natural tendencies.  If you are highly visual try looking at trees, the horizon, or complex patterns like dense bushes or flowers when you need to get your mind off your play.  Others may find it easier to have a song or positive phrase to repeat as part of their self-talk when in Zone 3. If you tend to be in constant movement you will likely need a physical action to stay in Zone 3, like using a fidget spinner, twirling a club or focusing on your breathing pattern. There are many ways to get into Zone 3, if you can’t discover something, you aren’t looking hard enough.  

Following are some suggested approaches for each of the 3 Zones. 

ZONE 1: Performing the Skill (Execution – Hitting Your Shot)

• Highest level of focus / intensity

• Highest level of energy burn 

• Roughly 5% of your time on course

Remember, your trigger is your cue to get deeply into Zone 1. If you are truly in zone 1 you will have a powerful mind-body connection and the rest of the world will likely become quiet. Some athletes will experience a tunneling effect where everything narrows to their focal point.  Others will experience a darkening or fuzziness outside of their focal point, and others will go completely blank during this moment of execution.  

ZONE 2: Entering and Exiting the Shot (Pre and Post Shot Preparation)

• High level of focus / intensity

• Moderate to High level of energy burn (heavy thinking / analysis phase) 

• Roughly 15-20% of your time on course

Pre Shot

The purpose of the pre-shot element of Zone 2 is to gather useful information so you make a good decision and commit to it. If you are committed you will feel confident and more likely enter Zone 1 with a strong mind-body connection so you can go on autopilot and execute the shot.  

Ensure the triggers you identify for Zone 2 are not the same as the triggers you are using to enter Zone 1. You want your brain to very clearly associate specific triggers with specific zones and activity.  If you use the same triggers for Zone 1 and Zone 2 you are likely creating confusion and will not fully enter Zone 1 when you need to perform or leave Zone 2 when you need to get into Zone 3 post shot. 

Post Shot

Properly engaging in the post-shot aspects of Zone 2 will allow you to conserve significant mental and emotional energy as this is often the place where athletes start to beat themselves up over their results. 

Using the framework of Zone 2 will let you either win or learn so you can continue your round without getting caught up in negative thinking and burning mental fuel. Simply put, this means celebrating what went well and learning from what needs improvement so you can be better next time and close the loop on any negative thinking. 

ZONE 3: The Space Between Shots (Recovery)

• Low level of focus / intensity 

• Low level of energy burn (walking between shots, thinking is not about your own game and performance)

• Roughly 75-80% of time on course

Between Shots: Triggers

Between Shots: Focus & Activities

Whatever you end up choosing as a focal point for Zone 3, you need to make sure it takes you out of ruminating about your play and is ideally 100% within your control. This is where some strategies are stronger than others. You might love talking with fellow players, but this may not always allow you to get out of your golf mind or make the non-golf connection you are seeking. With this in mind it is always a good idea to have a number of Zone 3 activities you can choose from in case one is not working to help you relax.

Another best practice is to write down reminders in your yardage book. You would be amazed how often athletes will simply forget to get into Zone 3. Writing down a reminder of what they will do and when they will do it will often be enough to help trigger a positive Zone 3 activity and get out of their golf mind at the right time. Handled properly Zone 3 activity will likely save you strokes later in rounds and deep into tournaments as you will have the energy and mental clarity to sharpen your focus when you need it most.   

In the years that I have been sharing the 3 Zones concept it is almost always a huge light bulb moment for both athletes and coaches. The concept is intuitive and easy to understand. Athletes have experienced it first hand and can immediately see when they’ve had it right and when they’ve had it wrong. They can quickly identify when they may be spending too much time in the wrong zone while playing, or not getting in the right zone when they need it. They can also see when they’ve done it well and the positive impact it had on their performance. 

Mastering the 3 Zones is a learnable skill, it simply takes awareness, a plan, and a willingness to experiment to find what works.  Remember when you’ve played your best, whether you knew it or not, you almost certainly did a good job of managing the 3 Zones to maintain the right focus and intensity at the right time.

So, what’s stopping you from mastering the 3 Zones and playing your best golf? Now, hopefully nothing.