Show/Hide Lesson Notes and Q&A
5 Tips for Back-Nine Energy
To maintain your scoring potential through the end of the round, you must manage your energy levels both off and on the course:
Key Swing Thought: Consciously focus on turning your body through the finish to ensure you don’t lose power or accuracy at the end of the day.
Prioritize Nutrition:
Morning Fuel: Eat a breakfast with staying power, such as eggs, wholemeal carbs, and healthy fats like avocado.
On-Course Snacks: Carry healthy options like bananas (for fiber and potassium), almonds, or protein bars to keep your energy steady.
Hydrate Early and Often:
Pre-Hydrate: Start hydrating the day before your round so your cells are fully prepared.
During Play: Drink water regularly and use sugar-free electrolyte drinks to maintain essential minerals and concentration.
Manage Mental Fatigue:
Avoid concentrating for the full four hours. Only “turn on” your focus during your pre-shot routine and through the actual shot.
Relax and chat with friends between shots to give your brain a rest.
Warm Up, Don’t Practice:
Limit your pre-round session to limbering up and stretching. Do not hit 100 balls before your round, as this wastes energy you need for the back nine.
Maintain Your Body Swing:
When you get tired, your body naturally slows down and your swing becomes “armsy,” leading to pulls, pushes, or topped shots.
Questions and Answers
Q: Why do I start pulling or topping the ball on the last few holes? A: This usually happens because your body is fatigued and stops rotating. To compensate, your arms take over the swing, leading to inconsistent contact and loss of power.
Q: What should I eat for breakfast before a round of golf?
A: Anne Rollo recommends a mix of protein and slow-burning carbs, such as eggs on wholemeal bread with avocado.
Q: How can I avoid “mental fatigue” during a long round? A: Don’t try to concentrate for four hours straight. Only focus intensely when you are walking up to your ball and performing your pre-shot routine.
Q: Is water enough to stay hydrated on the course?
A: While water is great, electrolyte drinks (like sugar-free Gatorade) are better for maintaining the salts and minerals necessary for sustained concentration.
