Golfers everywhere are trying to find an edge over their competition and a former world number one is no different.
Rory McIlroy is using a Virtual Reality to replicate the noise and abuse that he is anticipating coming from the New York crowd in the Ryder Cup that starts this week.
Team Europe – which is looking for their first Ryder Cup victory since 2012 – are using VR headsets to replicate the “sights and sounds” and pressure of the competition.
“It’s better to try to desensitize yourself as much as possible before you get in there.” McIlroy told the BBC last week.
“We are doing everything we can to best prepare ourselves for what it is going to feel like.”
While McIlroy was coy about the insults that he’s hearing during these training sessions, it does pose the question – how can golfers and athletes that don’t have access to more advanced tech mentally prepare for big occasions?
Here are four simple techniques that athletes can use to overcome outside noise, including insults from fans!
- Cue words: Simple reminders like a phrase, a visual anchor (looking at a spot on the ball), or even an auditory rhythm can help block out distractions and bring your attention back to the task. Cue words snap you into a competitive mindset and keep you focused when the noise around you gets loud.
- Imagery and visualization: Research shows that when you use imagery, you activate many of the same neural pathways as when you’re physically doing the task. That means mentally rehearsing clutch shots or high-pressure moments can help you feel like you’ve already been there. When the real moment arrives, your brain treats it as familiar, which helps you stay calm and confident.
- Routine: Having a consistent but flexible routine before a shot or competition provides a sense of stability. It reduces uncertainty, builds confidence, and allows athletes to feel in control regardless of the environment. A routine can include breathing techniques, specific pre-shot movements, or even mental reminders that signal “I’m ready.”
- Breathing and relaxation techniques: High-pressure moments trigger the body’s stress response. Controlled breathing not only calms nerves but also resets focus, lowers muscle tension, and improves decision-making under stress.
You can learn more about these techniques and how to add them to your performance toolkit on the OMP App!
