Instruction
Sleep for better a better golf lesson?
Have you ever practiced a golf drill one day and were about to give up, but the next day you tried it and you had a breakthrough?
I have noticed this sometimes with my clients and also myself. I remember when I was studying the mathematics in college I often needed some sleep before solving a difficult equation.
Now, Brown University professors Yuka Sasaki and Masako Tamaki have discovered that during your deep sleep, also called slow-wave sleep, the newly learned skills are confirmed by the brain. The big news from this discovery was that the brain processed the new information in another place than what had previously been thought.
The research based its findings on a test group of 16 volunteers (eight male and eight female), who were set up for a motor-learning task.
People who had the habit of taking a nap, consuming alcoholic beverages before sleep or smoking were excluded. All volunteers had to follow the same schedule (see chart below) before the training and the retest. The first three days for the group was only preparation and initialization before the actual training session of a motor task on the fourth day.
PSG (polysomnography) and MEG (magnetoencephalography) are technique for mapping brain activity.
During Day 4, the volunteers had to learn a sequence of finger tapping on their non-dominant hand. Then the test group had to sleep for four hours (post-training sleep). After their sleep they were asked to play the sequence again. Meanwhile another group had also done this finger-tapping training but without any sleep. The result was that the group that slept always did a faster and more accurate result than those who did not sleep.
There are many similarities with ordinary golf lessons. The golf coach gives you some swing thoughts that you try to accomplish. The brain processes these swing thoughts during your training session. According to the research, the primary motor cortex in the brain processes this kind of learning. During your sleep the next phase of your learning takes place. This time the supplementary motor area (SMA) seems to anchor what you learned into your memory.
So what can golfers take advantage from this discovery?
The most obvious answer would be that you should sleep enough before you attempt to learn some new motor skill. However, the research did not tell us if the time difference between the finger tapping until they slept made any difference on the result. What I am aiming at is this: should our golf training sessions be performed close to bedtime for the best results?
So I turned this question back to Masako to see if it has been included in their research. The answer I got was this:
“With regard to the time interval, previous studies show sleep-dependent improvement in visuo-motor learning, such as golfing, in both training in the morning and at night. Thus, the time of the day of training may not matter, as long as you are fully awake during the training, and sleep in the same day of the training (sleep deprivation will harm learning).
However, there is also a stage that seems not sleep dependent but could be important for visuo-motor learning. Suppose there are two types of learning, very similar but different (training A and B). If you train A first, then B immediately after A, they will interfere to each other, and you will not be able to see learning effect for either or both of the training types. If you have a certain time period between each session (10 minutes to six hours), this interference effect will not be shown.
To summarize, memory will be stabilized first within 10 minutes to six hours after training, when a memory becomes more resistant to interference from a competing memory. After the stabilization period, memory will be enhanced during sleep.”
I think this answer clarified my question without a doubt. There is no need for booking your golf lessons just before bedtime.
Another interesting thing that Masako mentioned was the possibility for interference between two training sessions (A and B). According to the research done by Masako and others, the best way to avoid mix up in your golf training was to separate the sessions, such as swing technique and short game training, with at least 10 minutes and at most six hours (without intervening sleep). Then the brain can remember and also separate the newly learned motor skill from each other. Under subsequent night the brain can then enhance the speed and accuracy of these motor abilities.
I imagine that many of you have participated in full days of golf training. Often this school includes training with the driver, irons, wedges, putter, etc. With the knowledge we gained from the research, maybe it’s just the last thing that you trained on that day that the brain could remember and improve until the next day. The other parts from that days training could even be worse than before.
My suggestion to you for better learning:
- Avoid sleep deprivation before your training.
- Take at least 10 minutes breaks between different training sessions, such as swing-related training and short game training.
- Always perform your golf shots with a goal in mind.
Thanks to professor Masako Tamaki for answering my questions regarding this topic.
The LPGA Tour is kicking off its 2026 season this week at Lake Nona Golf and Country Club in Orlando, and the pros are dealing with something most Florida golfers rarely face: freezing temperatures.
“It’s colder here than in the UK at the minute, which is a first,” said England’s Charley Hull during Wednesday’s media day at the Hilton Grand Vacations Tournament of Champions.
Even Lydia Ko, who lives at Lake Nona, seemed surprised by the cold snap. “We’re pretty much getting to below zero in celsius here, which maybe in other parts of the country they would be thankful, but when you’re in Florida it is a little bit of a surprise,” she said.
If the world’s best players are adjusting their games for cold weather, recreational golfers should, too. Here’s how to play smart when the mercury drops.
Understand What Cold Does to Your Game
Before you change anything, you need to know what you’re fighting against. Cold air is denser than warm air, which means your ball won’t fly as far. Period.
Hull noticed this immediately during practice rounds at Lake Nona. She mentioned hitting a gap wedge into the 18th hole during a previous win but needing a 4-iron during Tuesday’s practice round. That’s a difference of four or five clubs for the same shot.
Action item: Expect to lose 5-10 yards on every club in your bag when temperatures dip below 50 degrees. Plan accordingly and don’t be stubborn about club selection.
Layer Up Without Restricting Your Swing
Hull admitted she wore three pairs of pants during practice. While that might be extreme for most of us, staying warm is critical to playing well in cold conditions.
Your muscles need warmth to function properly. When you’re cold, your body tightens up and your swing gets shorter and faster. Neither of those things help you hit good golf shots.
Action item: Wear multiple thin layers instead of one bulky jacket. Look for golf-specific cold weather gear that stretches with your swing. Keep hand warmers in your pockets between shots. And don’t forget a good hat because you lose significant body heat through your head.
Take More Club Than You Think You Need
This is where ego gets in the way of good scores. When it’s cold, the ball doesn’t compress as well off the clubface. Combined with denser air, you’re looking at serious distance loss.
The pros at Lake Nona are dealing with a course that measures 6,642 yards but plays much longer this week. If they’re adjusting, you should too.
Action item: Take at least one extra club on every approach shot. In temperatures below 40 degrees, consider taking two extra clubs. It’s better to fly the ball to the back of the green than to come up short in a bunker.
Adjust Your Expectations on the Greens
Cold weather affects putting in ways most golfers don’t consider. The ball is harder and doesn’t roll as smoothly. Your hands are cold, making it harder to feel the putter. And if there’s any moisture on the greens, they’ll be slower than normal.
Ko mentioned that she still sometimes reads the greens wrong at Lake Nona despite being a member for years. Cold weather makes that challenge even tougher.
Action item: Hit putts more firmly than usual. The ball needs extra speed to hold its line on cold greens. Take a few extra practice strokes to get a feel for the speed before you putt.
Embrace the Mental Challenge
Hull said something interesting about cold weather golf: “I like the mental toughness of it.”
That’s the right attitude. Everyone on the course is dealing with the same conditions. The player who stays patient and doesn’t get frustrated by the extra difficulty will come out ahead.
Action item: Lower your expectations by a few strokes. If you normally shoot 85, accept that 90 might be a good score in 40-degree weather. Focus on solid contact and smart decisions rather than perfect shots.
Warm Up Longer and Smarter
This might be the most important tip of all. Cold muscles are tight muscles, and tight muscles get injured easily.
World No. 1 Jeeno Thitikul revealed she’s been protecting a wrist injury that bothered her late last season. Cold weather makes those kinds of injuries more likely if you don’t prepare properly.
Action item: Spend at least 20 minutes warming up before your round. Start with stretching, then hit easy wedge shots before working up to your driver. Keep moving between shots on the course to maintain body heat and flexibility.
The pros at Lake Nona this week will adapt and compete at the highest level despite the cold. You can do the same at your local course by following these tips and keeping a positive attitude.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Brooks Koepka is back on the PGA Tour, and whether you love him or hate him, the guy knows how to win when it matters. After his LIV Golf stint, the five-time major champion returns this week at the Farmers Insurance Open.
What makes Koepka fascinating? He doesn’t fit the mold. His swing isn’t textbook. He doesn’t obsess over mechanics. Yet he’s won three PGA Championships and two U.S. Opens, regularly making it look easier than guys with prettier swings.
So, what can average golfers learn from someone who treats the game so differently? Quite a bit.
Stop Overthinking Every Shot
Koepka describes his approach as “reactionary” rather than mechanical. While most tour pros grind over swing thoughts, Brooks sees the target and hits it. No mental checklist.
This might be the most valuable lesson for weekend golfers who’ve watched too many YouTube swing videos.
How to actually do this:
On the range, hit five balls where you stare at the target for three seconds prior to addressing the ball. Don’t think about grip or stance. Just burn that target into your brain. You’ll be shocked at how pure you hit it when your brain focuses on where the ball is going instead of how you’re swinging.
Next time you play, give yourself a rule: Once you pull the club, you’ve got 15 seconds to hit. Koepka is one of the fastest players on tour because he doesn’t give his brain time to sabotage him.
If you feel tension in your hands at address, you’re trying to control too much. Koepka’s grip pressure is famously light. Loosen up until the club almost feels like it might slip, then add just enough pressure to hold on. That’s your swing thought: soft hands, see the target.
This approach works better under pressure. When you’re standing over that shot with water left and OB right, the last thing you need is a mental checklist. See it, feel it, hit it.
Play to Your Strengths (Even If They’re Not Pretty)
Koepka uses a strong grip that wouldn’t pass muster in some teaching circles. But he’s built his game around what works for him, elite driving distance and recovery skills. He doesn’t try to be someone he’s not.
Here’s how to build your game like Brooks:
Look at your last five rounds and figure out where you’re actually gaining strokes. Bombing it off the tee, but can’t hit greens? Lean into it. Play courses where distance matters more than precision. On tight holes, grip down on your 3-wood instead of trying to thread a driver through a keyhole you’ll miss seven times out of ten.
Koepka knows he can scramble, so he’s not afraid to miss greens. If you’re deadly from 50 to 75 yards, start leaving yourself those distances on the par 5’s instead of going for them in two every time.
Know when to take your medicine. Koepka in the trees at the PGA? He’s punching out to 100 yards, not trying to bend a 6-iron around three oaks. You’re in the rough with a flyer lie and water short? Hit your 8-iron to the middle and move on. That’s not playing scared, that’s playing smart.
Save Your Best for When It Counts
Here’s a wild stat: Koepka’s putting average in majors is often more than a full stroke better per round than in regular events. He elevates when pressure is highest.
How does an amateur tap into that gear? It’s not about trying harder, it’s about caring differently.
Here’s what actually works:
Decide which rounds matter to you. Club championship? Member-guest? That annual trip with college buddies? Circle those dates and treat them differently. Koepka doesn’t care much about regular tour events, but majors? That’s when he locks in.
Two weeks before your big round, change your practice. Stop beating balls mindlessly. Play nine holes in which every shot has consequences. Miss the fairway? Hit from the rough on the next hole too. Three-putt? Twenty push-ups. Koepka’s practice intensity ramps up before majors because he’s rehearsing pressure, not just swings.
Develop a between-shot routine that resets your brain. Koepka is famous for his blank expression after bad shots. Try this: After any shot, take three deep breaths while walking, then find something specific to notice, a tree, a cloud, someone’s shirt. That’s your reset button. By the time you reach your ball, the last shot is gone.
The Bottom Line
Brooks Koepka’s return reminds us there’s no single path to success in golf. His “substance over style” approach proves that results matter more than looking good.
You don’t need a perfect swing; you need a reliable one that holds up under pressure. You don’t need to hit every shot in the book; you need the shots you can count on. And you don’t need to play great every time; you need to play great when it matters.
Welcome back, Brooks. Thanks for the reminder that golf is ultimately about getting the ball in the hole, not winning style points.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “Playing Through” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
Blades Brown made a big impression last week in the California desert, and not just because he’s only 18. He put up numbers that would catch any weekend golfer’s attention. Most of us won’t hit 317-yard drives or find 86% of our greens in regulation, but there’s a lot to learn from how Brown managed his game at The American Express.
Here are three practical lessons from his performance that you can use on your own course this weekend.
Step 1: Give Priority to Accuracy Over Distance Off The Tee
Brown’s driving stats are impressive. He averaged almost 318 yards off the tee, ranking 12th in the field. More importantly, he hit 76.79% of his fairways, tying for fourth place in the tournament.
Think about that ratio for a second. Brown could have swung harder, chased more distance and tried to overpower the course. Instead, he played smart golf and kept his ball in play.
Your Action Item: Next time you’re on the tee box, ask yourself a simple question before pulling the driver. Do you need maximum distance here, or do you need to be in the fairway? If there’s trouble lurking or the hole doesn’t demand every yard you can muster, take something off your swing. Grip down an inch. Make a three-quarter swing. Do whatever it takes to find the short grass. Brown’s approach illustrates that fairways lead to greens, and greens lead to birdies. He made 22 of them last week, along with an eagle.
The math is simple. When you’re hitting three out of every four fairways like Brown did, you’re giving yourself legitimate looks at the green with your approach shots. That’s when scoring happens.
Step 2: Commit To Hitting More Greens
This is where Brown really separated himself. He hit 62 of 72 greens in regulation, an 86.11% clip that tied for first in the entire field. Read that again. An 18-year-old kid tied for the lead in one of the most important ball-striking statistics in professional golf.
How did he do it? By keeping his ball in the fairway (see Step 1) and giving himself clean looks with mid-irons and wedges.
Your Action Item: Start tracking your greens in regulation. You don’t need a fancy app or a statistics degree. Just mark down whether you hit the green in the regulation number of strokes. Par 3s in one shot. Par 4s in two shots. Par 5s in three shots.
Once you know your baseline, set a goal to improve it by 10%. If you’re currently hitting five greens per round, aim for six. The beauty of this approach is that it forces you to think strategically about club selection and shot shape. Brown’s strokes gained approach number was positive (0.179), meaning he was better than the field average. You don’t need to be perfect. You just need to be on the dance floor more often.
When you hit more greens, you eliminate the need for heroic short game shots. Brown only had to scramble 10 times all week, and he got up and down 70% of the time. That’s solid, but the real story is that he rarely put himself in scrambling situations to begin with.
Step 3: Minimize Mistakes And Stay Patient
Here’s the stat that jumps off the page: Brown made only three bogeys all week. Three. In four rounds of professional golf against the best players in the world.
He also made just one double bogey. That kind of clean card doesn’t happen by accident. It happens when you play within yourself, avoid the big miss and trust that pars are never bad scores.
Your Action Item: Before your next round, decide that you’re going to play boring golf. No hero shots over water. No driver on tight holes just because you can. No aggressive pins when there’s a safe side of the green.
Brown’s performance shows us that consistency beats flash every single time. He didn’t lead the field in any single strokes gained category, but he was solid across the board. That’s how you post numbers and cash checks.
Give these three steps a try. Your scorecard will thank you.
PGA Professional Brendon Elliott is an award-winning coach and golf writer. You can check out his writing work and learn more about him by visiting BEAGOLFER.golf and OneMoreRollGolf.com. Also, check out “The Starter” now on R.org, RG.org’s partner site, each Monday.
Editor’s note: Brendon shares his nearly 30 years of experience in the game with GolfWRX readers through his ongoing tip series. He looks forward to providing valuable insights and advice to help golfers improve their game. Stay tuned for more tips!
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headymonster
Sep 8, 2013 at 2:59 pm
Interesting article. Two things 1) Sounds like one should take it easy on the celebratory drinks that taste so good after a breakthrough round/practice session. 2) What keeps me going on the bad days, is knowing that it usually “clicks” the next time out. As long as you keep a level head and pay attention to what you dont want to repeat, bad swings offer as good a learning opportunity as the good ones.
NaFlack. You’re a tryhard and your comment isn’t even relevant to the article. Just stop. I find it highly unlikely that if you actually had a 4 handicap you would make such an ignorant comment since you would likely understand how challenging a game it is to learn. Ben Hogan – secret is in the dirt.
naflack
Sep 9, 2013 at 2:00 am
whatever the hell a “tryhard” is aside…
i had been playing golf for 3 months and had just broke 90 for the first time when i came across a guy in the club house. he asked me what i shot and proudly stated 88! i then asked him what he shot and he blandly stated 78. i said no way, what did you really shoot?
he pulled me aside and asked me what right i had to assume that he could or couldnt shoot a score? we agreed to play together and he showed just how someone could shoot such a score and not be jazzed about it. he explained as we walked to our cars that putting my assumed limitations on ohers doesnt do me any good and it makes me look like a jerk. then he asked why should it matter how someone else does…?
torracar
Sep 11, 2013 at 1:38 pm
We should all encourage everyone to continue to play no matter what the score. This is a great game and if too many people dont support golf, the local muni and even the semi’s will struggle to stay in business. Then we will all be left without a place to play unless your plunking down a good chunk of change.
naflack
Sep 11, 2013 at 4:51 pm
We should respect people enough to let them decide for themselves. No one should be encouraged to play golf by golf marketing firms or people whose concerns have noting to do with the individual playing. If they want to, let them, if they don’t want to, let them. It isn’t anyones responsibility to worry about the industry. It really chaps my behind to know that the entire equipment industry is propped up by people who struggle with this game and are promised art every turn that this piece of equipment or swing theory will fix it all. I take comfort in knowing that the day I can no longer shot the score “I” deem acceptable I will give up the game. That decision is my business to make and should have no influence on anyone who is truly secure in their relationship with the game of golf.
naflack
Sep 7, 2013 at 5:23 pm
being a self taught 4 index, which i know is not great but good enough to “enjoy” the game…i just cant understand why anyone would bother with this game if they needed to do so much just to learn it.
if i took a few lessons and with one season under my belt still couldnt break 90 i would find something else to do with my time and money. life is too short as it is.
shannon
Sep 8, 2013 at 2:26 pm
Maybe you are a natural talent. Not everyone is born with great hand eye coordination or natural athleticism. I’m a scratch holder and used to be a pga apprentice so I have seen the habit of golfers out there and you are lucky sir.. at the same time you are probably a cynical douche tgat none of your friends really want to play with. Golf is hard there’s no need to put people down the wsy you did by saying you woukd kill yourself if you didn’t break 90.
naflack
Sep 9, 2013 at 1:21 am
the people i play with regularly like to play with me, some are scratch and some dont break 100. they give me a hard time because i dont play with them as often as they want me to. i never say anything critical about any shot any of my friends play. i am well aware that some take to things better than others. what does my take on breaking 90 have to do with anyones ability or enjoyment? not to mention suggesting i would find something else to do is nothing close to suggesting i would kill myself. if you knew me you would know first hand i am anything but lucky…
Jack
Sep 11, 2013 at 5:00 am
Wow. There are not that many 4 indexes out there. Is this your secret ploy to clear up all the public courses?
naflack
Sep 11, 2013 at 12:59 pm
This is becoming comical…a 4 is nothing special!
I am the 4th or 5th best player in the group of roughly 10 guys I regularly play with. They tease me for only being able to bunt it out there 260. Are the guys better than me also liars because there is just no way anyone could be that good? Rhetorical, I already know most of you would clearly say yes, lol.