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BLUE LINE GOLFHUMAN PERFORMANCE AND RESILIENCY SKILLS

ACKNOWLEDGEMENTSI had viewed golf as an exercise in futility, an excuseto check out of reality while consuming copiousamounts of alcohol. However, that approach wasnever going to relieve the anxiety and depression Ihad build up over 15 years as a sheriff’s deputy.I reconnected with golf after a chance encounterwith a yoga teacher, I found healing in themindfulness, physical, and social aspects. What I hadalways been seeking in golf was there all along. I justhad to change my intention. I decided to bringothers with me on this journey.Along the way, I have met many incredible peoplewhose support and guidance has been instrumentalto forming Blue Line Golf and defining our mission. Thank you to my amazing friends and partners:

ACKNOWLEDGEMENTSOur Advocacy Director Ryan Smith for being thevoice of encouragement when I felt lost.Wendy Hummel from Blue Line Yoga and the Gunsand Yoga Podcast for inspiring curiosity in wellness inthe law enforcement community.Chief Ernie Happala for sharing your experience as aPGA professional and knowledge on how the mentalskills of golf apply to law enforcement and life.Vision 54 for your work in human performance. Yourplayer and coaching course was an incredibleinfluence in linking the connections between golf, lawenforcement, and resiliency.Royal Canadian Mounted Police Sergeant Sue Harvey(ret.) and Driving Foreward Canada for the inspirationand support to expand beyond golf leagues andtournaments. Together, we are going to do greatthings in reaching our heroes in the law enforcementcommunity.

ACKNOWLEDGEMENTSAdditionally, thank you to our valued sponsors andprofessional partners who have helped Blue Line Golfcontinue to grow:Washington County Police Officers AssociationPortland Police AssociationMultnomah County Deputy Sheriff AssociationGreenway Golf AccessoriesJason Snow PGA and Golf League GuruMembers of the inaugural PDX Leagues

CONTENTSAbout Blue Line Golf PrinciplesShot Phases:Briefing, On Scene, DebriefPrimary Skills:Balance, Tempo, TensionResilience and PerformanceManagementAdditional Exercises67 8182744

ABOUT BLUE LINE GOLFWe are not a golf company.Our focus is on teaching mindfulness-based humanperformance and resiliency skills to active andretired law enforcement officers. Golf is the vehiclewe use to teach our principles, but they can beapplied in any part of your life, personal orprofessional.Our program is designed to help you discover how toachieve your optimal performance state both on andoff the course.Numerous studies have shown that physical activityand being in community can relieve symptoms ofpost-traumatic stress. Golf is one activity that canprovide these benefits.Our program is not a substitute for woking with amental health professional.6

1) PLAY WITH AWARENESSBe aware of your physical, mental, and emotionalstate.2) PLAY WITH INTENTWhat is your focus? What energy are you showing upwith?3) PLAY WITH FREEDOMBe creative. Use a variety of skills and techniquesthat support your optimal performance.4) PLAY WITH YOUR IDEAL FTOBe the leader who inspires and supports you inreaching your potential.5) SMILE AND SWING AWAY7PRINCIPLES

8SECTION 1SHOT PHASESBRIEFINGON SCENEDEBRIEF

9ON SCENEYou can think, or you can take action. You cannot beeffective when doing both at the same time. Optimalperformance is driven by your physical, mental, andemotional state, not by your thoughts.PRINCIPLESSense and be, don’t thinkBe process focused, not results orientedBe efficient over the ball (4-9 seconds)Stay committed and focused through thefinish

10ON SCENEExploration (feel or sense)3 shots on left foot only feeling balance3 shots on right foot only feeling balance3 shots seeing the ball flight3 shots listening to the sound of impact3 shots feeling 75% tempo3 shots with eyes closed feeling balance3 shots feeling constant grip pressure3 shots feeling relaxed shoulders3 shots counting during the swingObservations

11ON SCENEHow to under perform on sceneDistractions (sounds, smells, people)Intrusive thoughts (past memories)Outcome focusTechnical thinkingDoubtSkillEveryone is unique and our performance varies moment tomoment. Focus on sensing and being helps us to be fullypresent, without internal dialogue and distraction.Similar to meditation, it is not about perfection. It’s aboutredirecting yourself to the present moment away fromnegative thought loops and emotions.What’s important now? Do not get caught up in all of thedetails. Trust your instincts.

12BRIEFINGNow is the time to think and make decisions. Everyshot is different, and your state varies each moment.Do not be an administrator and attempt to make theperfect decision. Make a decision that you trust, andget to work.PRINCIPLESTwo simple decisions - the shot and the on scenefocusTalk to yourself with strong voice and bodylanguage.Trust your head, heart, and gut

13EXPLORATIONS (TRAIN YOUR TRUST)State your decision with the strongest voice andbody language possibleSee, feel, and hear the shot before going onscenePick a target and let your gut decide the clubTake two deep breaths before going on sceneIncrease your heart rate before going on sceneFeel happy or grateful about the shot beforegoing on sceneFeel trust in your self before going on sceneObservationsBRIEFING

14BRIEFINGHOW TO RUIN A BRIEFINGOver analyze the shot and create doubtPoor self talk. Replace “try” and “maybe” withwhat you want to doWaste time and energy chasing perfectionSKILLInfluence your performance state by being aware ofwhat goes into your decision making process.Are you creating a performance state of fear andanxiety with your self talk and body language? Areyou over analyzing, or chasing perfection?Decide what feels good, and get after it.

15DEBRIEFYour reaction determines how your brain processesand stores information. It effects your energy levels,performance state, and how you respond to similarcircumstances in the future.Humans have a natural tendency to focus on thenegative, because it helps them avoid risk and pain.We want to have a 3-1 or 5-1 positive to negativeratio.PRINCIPLESShot + Emotion (Manageable) = StoredMemoryStored memories influence performanceBe objective or neutral, not emotionalAll shots are good enough, good, or greatInterrupt, cut, redirect

16DEBRIEFExplorationsTake a deep breath before commenting aboutyour shotDistract yourself for 10 seconds beforecommenting about your shotSay something objective or factual about eachshotSay something nice about each shot processDon’t comment. Feel happy or objectiveKeep strong body language after each shotAfter a shot take a long, deep breath while yousmile OBSERVATIONS

SKILLDoes berating yourself drive improvement? Does itencourage you to keep playing?If you had a family member in field training, howwould you want the FTO to talk to them?Humans are variable and have individual learningstyes. What is it that you need to learn and grow?What makes you feel good? What inspires you?Set yourself up for future success on and off thecourse with self leadership.Be your ideal FTO.17DEBRIEFHOW TO RUIN A DEBRIEFMake it personal. I am (negative)Focusing on the negative feelingsHolding unrealistic expectations

18SECTION 2PRIMARY SKILLSBALANCETEMPOTENSION

19BALANCEPRINCIPLESAlways nurture good balance. You can never havetoo much, and you cannot over train it.Stay in balance through the finish, and hold it DRILLSFor each drill, use a small, medium, and full swingFeet togetherLeft leg balanceRight leg balanceFeet together and eyes closed

20BALANCEDRILLSFeel heavy feetFeel low center of gravityFeel high center of gravitySlow motion swings (dominant and support side)Putt on one legObservations

21TEMPOPRINCIPLESTempo, and power are not the sameBe smoothMatch your backswing and forward swing tempo,or accelerate through the shotDRILLSMake full swings with a constant tempo 25%1. 50%2. 75%3. 100%4.Do the same exercise reversed - start at 100% andgo down to 25%.Note: 100% is as fast as you cant swing and still finish in balance.

DRILLSMake full swings and vary the tempos of yourbackswing and forward swing. 50% back / 75% forward1. 80% back / 60% forward2. 25% back / 50% forward3. 75% back / 100% forward4.Manage your tempo with different clubs Hit a full 9-iron1. Hit all the longer clubs in your bag, each to thesame distance as the full 9-iron by managingyour tempo2.22TEMPO

23TEMPONOTETempo is not power and it is not speed. It is thelength of time that takes you to complete a fullswing.If you have a 2 second swing, 50% tempo wouldequal a 4 four second swing.Use words that resonate with you. Instead ofpercentages, try slow, medium, fast, quick, quicker.OBSERVATIONS

24TENSIONPRINCIPLESBe athleticUnwanted tension and lack of tension canruin any shotBe aware of where you hold tension before,during, and after each shot

DRILLSDecide a grip pressure and keep it constantSmile at the ball during the shotSwing with your mouth slightly openFeel spaghetti arms during the swingDuring the shot focus on various tension levelsfor different body partsJawHandsLegsFeetToesArmsStomach25TENSION

26TENSIONDRILLSFeel tight arms and shoulders during the shotFeel the tension reduce in your body throughoutyour swingBefore the shot, tense every muscle in your body,then exhale and let the tension leave you.Before the shot, tighten and release differentmuscle groups to calibrate tension.OBSERVATIONS

27SECTION 3 RESILIENCEANDPERFORMANCEMANAGEMENT

28PERFORMANCE STATEAdrenaline is a powerful hormone that influencesboth performance and emotion. Under stress, yoursympathetic nervous system (fight, flight, freeze)activates and adrenaline increases. When you moveto a rest and digest state (parasympathetic nervoussystem) adrenaline decreases.HIGHADRENALINELOWADRENALINE+ emotionsdhea– emotionscortisoleuphoiahappinessengaged interestedrageangerfrustrationanxietycomposedcontentcalmquietly confidentsadapatheticdisengageddepressed

29PERFORMANCE STATEWhen you experience negative emotions, theprimary hormone being released is cortisol. Whenyou experience positive emotions, DHEA is taking thelead.When we are aware of our adrenaline levels andperformance state, we can influence them.EVENT+ MEMORIES OF SIMILAR EVENTS+ YOUR CURRENT STATE= YOUR RESPONSE

30PERFORMANCE STATEINCREASEShort, Quick BreathsJump, Sprint, Power PoseDECREASELong, Slow BreathsMindfulness, YogaYou can influence your emotional state at any time.Think of a time, place, experience where you felt thedesired emotional state. Do more than think about it,feel that emotional again. Anxiety, anger, and rage can also be called upon.

31RESILIENCEPRINCIPLESPositive emotions access more of the brainCreate habits that nurture positive emotionsDevelop a “thick skin” and be able to bounceback from stress and adversityTRAITS OF HIGH PERFORMERSSelf-awareSelf-referenceSelf-regulateThey have self-discipline and self-mastery

32OUR BELIEFSWe are all capable of great shots, and can accessthem more often by managing our physical, mental,and emotional states.RESILIENCEObservations

33RESILIENCEEXPLORATIONSPlay shots with higher or lower adrenaline levelsAccess at least 15 seconds of positive emotionsbetween each shotCreate a calm and composed state before eachshotCreate an excited and pumped-up state beforeeach shotDo 20 jumping jacks or skips between each shotSmile between each shotNotice unwanted emotions and intrusivethoughts, and let them float away

34PRINCIPLESWhat you repeatedly say becomes yourbeliefsIt’s self-talk! Not self-thinking.Interrupt, cut, redirectSELF-TALK

35SELF-TALKEXPLORATIONSSay something positive about yourself beforeeach shotWrite down 2-3 positive self-talk sentences andread them before every shotNotice any unwanted self-talk and distract it withsinging, counting, or talking with othersNotice your surroundings without describingthemOBSERVATIONS

36CONFIDENCEHow we store the lessons from the debrief is just asimportant as the lessons themselves. We are settingourselves up for future success by managing ourperformance state. Remember, emotion drives howpowerfully information is stored.Use the debrief to create states of confidence andimprove future performance.ON CONFIDENCETalk about your confidence. Where does it comefrom? How do you rate your level of confidence?Does your confidence fluctuate? Why?

37CONFIDENCEDefinitions and examples of confidence often focuson skills and abilities. If you are not good atsomething (competent) , does that mean you lackconfidence? A competence-based confidence is a closedloopHow do you increase competence if you do not havethe confidence to try something new, to work hard,be disciplined, and improve? A new model of confidenceConfidence is freedom. It is a balance of courage andhumility. Nick FrankusPortland Police Bureau

38CONFIDENCEA confidence based in courage and humilitysupports becoming self-aware. It provides anopportunity to put down old thought patterns andhave more influence on your performance state.Courage and humility have a positive influenceon: Club and shot selection 100% commitment to your shotResilience and bouncing back from mis-hitsPlaying the ball where it lies (smiling andswinging away)CourageHumility

39EARLY INTERVENTIONThe following is a summary of my personalexperience with the Acute Stress Adaptive Protocol(ASAP) from the Vermont Center for ResponderWellness.PRINCIPLESWhen you are aware of your physical,mental, and emotional states, you caninfluence and change themChanges comes through sensing, feeling,and being. Step 1 - Be awareRate your current state of distress 1 - 10.Be curious about what thoughts are causing thedistress.

40EARLY INTERVENTIONStep 2 - Access a positive, calm, and safe stateThink of a place and time when you felt good,confident, and strong. When dealing with severelydistressing thoughts, think about when you felt safe,that you mattered, and were in control.Don’t just think about a memory. Sense and feel it.Add bilateral stimulation (tap, walk, sway)Notice any change in your current stateRepeat 3 times

Step 3 - Adaptive / Positive BeliefHow do you want to see yourself in the future?I can cope / I am okI can trust myselfI can trust my processI can trust my trainingI am worthyI am safe nowI learned from itI am good enoughI am blessedOther.......Add bilateral stimulation Notice any change to your current stateRepeat 3 times41EARLY INTERVENTION

42BETWEEN SHOTSPRINCIPLESCultivate awareness of your physical, mental, andemotional stateUtilize various tools to redirect yourself to aproductive performance stateThe more often you practice these skills, thequicker you will be able to make the desiredshifts in performance state

43BETWEEN SHOTSBe silent and observe nature for 2 minutesFeel grateful for 3 minutesStretch for 2 minutesWalk, jog or skipMake yourself laughSay something nice to yourselfRelax your shoulders and jawUse extra strong body languageOBSERVATIONS

44SECTION 4ADDITIONALEXERCISES

BalanceFeet together Sense low center of gravitySense high center of gravityFell heavy feetLeft foot balanceRight foot balanceLeft foot balance, right hand swingRight foot balance, left hand swing45Physical, mental, emotionalBody scanLight stretch and dynamic movementBox breathingSlo-mo swingsGratitude Set your focus / intentionUse small, medium, and big swings. focus on sensing100% balance and holding it at the finish.BLUE LINE GOLFWARM UP

46BLUE LINE GOLFWARM UPTempoConstant tempo 25%, 50%, 75%, 90%Variable tempo25% back - 50%, 75%, or 90% forward50% back - 75%, or 90% forward75% back - 90% forwardOr use slow, medium, fast, quick, quickerRemember tempo is not power, it is relativespeed. For example, 25% Tempo means yourswing will take 4 times longer to complete.TensionConstant grip pressureArm and shoulder tensionJaw tensionTighten and release all muscles before theshot

47SUPPORT SIDEOn the shooting range, I found the best way toimprove my marksmanship fundamentals wasthrough support side practice. It is unnatural andrequires focus on every part of the process.We are not suggesting buying additional clubs ortaking full swings with your support side. If you wantto connect more with your body and your process,hold your club in reverse and perform a series ofslow motion swings.This is also a great way to connect with your balance,tempo, and tension.

48BREATH WORKEarly in our careers, we are taught to use “tacticalbreathing” to help calm our fight or flight responsesduring dangerous events. Positive benefits of breathwork include:Fewer feelings ofdepression andanxietyDecrease in addictivebehaviorsImproved immunesystem functionElevated moodAnti-imflamatoryeffectsImproved sleepReduction of PTSDsymptoms Improved ability tofocusWe can also use our breath to influence ourperformance state. Short and quick breaths can raiseadrenaline and DHEA levels while deep slows breathscan have a calming effect.

49BREATH WORKBOX BREATHINGInhale for 4 counts, hold for 4 counts, exhale for4counts, hold for 4 counts. Repeat as necessary. 4 - 7 - 8Inhale for four counts, hold for seven counts, andexhale for eight counts.ALTERNATE NOSTRIL BREATHINGUse your index finger to close one side of your noseand inhale for four counts. Close the other side ofyour nostril and breath out for four counts. Breathein for four counts. Close the other nostril and breatheout for four counts. Repeat.

Your brain does not know the difference betweenreal and visualized experiences? Police officersvisualize winning, every time, and at all costs.How often do you visualize playing your best golf?How often do you visualize anything other thanwinning a fight?Thinking about a task and the outcome is notvisualization. Access your other senses, feel the clubin your hand, see the ball fly, hear the ball hit thebottom of the cup. Sensethe excitement andaccomplishment when you play your best.50VISUALIZATION

EXERCISESFind a quiet space and take five to ten minutes andvisualize playing your best golf from the first personpoint of view using all of your senses.Drive a fairwayHit and hold a green from 150 yards outHit a stinger out of the woodsPitch to the center of the green from 75 yardsGreen side bunker shot to less than a club lengthfrom the holeChip in from the roughSink putts from anywhere on the green51VISUALIZATION

Balance, Tempo, and tension are kingThere is a reason that we refer to balance, tempo,and tension as our primary skills. They run throughour entire game. All of our drills can be used forhitting, chipping and putting.Shot phases move with your ballWhether you are chipping, putting, or punching out,use all 3 shot phases to prepare your mind and bodyto perform near your best.BriefingChoose your shot and on scene focusCreate a go signalOn-sceneProcess focused, not results orientedSense and be, with 100% commitmentDebriefShot + Emotion = Stored MemoryBe neutral and objective52CHIP AND PUTT

53PLAY YOUR GAMEHitting the same shot over and over is not the sameas playing golf. On the course, you don’t dropanother ball and take another shot (with theexception of non-competitive rounds).Use your time on the range or during a warm-uproutine to simulate playing an imagined hole. Pickclubs with appropriate distance, choose realisticshots, and move the ball on to the imagined green oras close to the hole as possible.This type of imagery helps transition a range sessionor warm up routine to playing on the course.

54PLAY YOUR GAMEPAR 3156 YARDS TO CENTER

55PLAY YOUR GAME265182SHORT PAR 4373 YARDS TO CENTER

56PLAY YOUR GAMEPAR 5563 YARDS TO CENTER415255

57DISTRICT PARTNERSHOWDOWNThis game was invented by 2 district partners who wereworking through challenging times. It's a team game similar toa scramble, but you get to remind your playing partners thatyou did more work. It can be played with 2, 3, or 4 golfers witha wide range of handicaps.SCRAMBLEEach player hits their own ball, then thegroup decides the best shot from where toplay.GREEN IN REGULATION (GIR)Each player who holds the green inregulations scores 1 point. CLOSEST TO THE PIN (KP)If more than one player holds the green, abonus point goes to the player closest to thepin.PUTT IT OUTFrom the KP spot, each player putts out theirown ball. Lowest putt count gets one point.No points for ties.

58DISTRICT PARTNER SHOWDOWNSCORINGThe score for each hole is the team scramble score (to thegreen) and the lowest putt count.Par 5 Example (Matt and Brian)They each hold the green in regulation and each get 1 point.Brian is closer to the PIN and scores 1 point.Matt one putts, Brian 2 putts, and Matt scores 1 point.Team Score 4Brian 2 (GIR and KP)Matt 2 (GIR and Putt)Par 4 Example (Matt and Brian)Neither hold the green in regulation. No points.They both chip on and Matt in closer to the hole. 1 point.Both one putt. No points.Team Score 4Brian 0Matt 1 (KP)What was your total team score?Who scored more points?

59DAILY PRACTICEPRINCIPLESGolf is not the only practice that canimprove your physical, mental, andemotional stateThe slight edge, a little bit every day, overtime, can yield exponential resultsPHYSICALPolice Officers have unique time constraintscompared to others. Five minutes of exercise is500x better than 0 minutes.Engage in daily physical exerciseYogaCalisthenicsWalk, jog, runBike, swimWeight trainingMartial arts

60MENTAL / EMOTIONAL MeditationMindfulnessGratitudeSpiritual practiceJournalBreath workBe present in natureSleepHealthy eatingDAILY PRACTICEIt’s your journey,how will you stay sharp?

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