By Martyn Bailey, Chartered Sport & Exercise Psychologist

“It’s not the club, its not the wind. It’s the 6 inches between my ears.” – PGA Tour pro, after missing a 3-foot put

You’ve seen it: the dart player who can’t release, the cricketer frozen at the crease, the golfer whose putter twitches like it’s possessed.

Welcome to the yips– a career killer wrapped in mystery.

But here’s the truth: the yips are not “in your head” in the way you think. They’re a neurological hijacking, and they are fixable.

What Are the Yips, Really?

The yips are task-specific focal dystonia– a glitch where the brain’s motor control short-circuits during one precise movement.

Myth	Reality
“Just nerves”	Over-activation of the basal ganglia (same circuitry as Parkinson’s
“Only happens to amateurs”	43% of PGA Tour pros report yips in putting (McDaniel et al., 20230
“Age related”	Peak onset: 28-35 years old (elite performers under pressure)

The yips generally are worse when we are in pressure situations but depending on the severity they can also happen in practice.

The 3-Stage Yips Cycle (And How to Break it)

First of all lets look at the yips cycle

Trigger → Hyperfocus → Muscle tension → Freeze → Shame →Avoidance

Real example

High stakes moment → Hyperfocus on putting backswing → Muscle tension → Arm feels frozen → Shame of missed easy put → Avoidance/fear of future putts

Stage 1: Defuse the Trigger (Pre-Shot Reset)

Tool: “The 80% Rule”

“Never putt at 100% focus. Aim for 80%- leave 20% for the world.”

How:

1. External cue (e.g, “smooth stroke” →focus on the hole, not the putter).
2. Tempo hum (hum a tune under your breath- keeps rhythm, kills overthinking).
3. Pre-shot glance at a target, then eyes back to the ball in under 2 seconds

Result: Cuts basal ganglia overload by 62% (IMG Academy study, 2024)

Stage 2: Rebuild the Motor Pattern (Deliberate Practice)

Tool: The “Yips-Buster Ladder” (10-minute daily drill)

Rung	Drill	Time
1	Putt with eyes closed (feel only)	2 mins
2	Putt to a tee peg (not hole)	2 mins
3	Putt with left hand only (right handed golfers) – Vice versa if left	2 mins
4	Putt under par timer (18 putts in 3 minutes)	2 mins
5	Putt with £10 note under ball (Pressure simulation)	2 mins

Pro tip- Do this at home on carpet. No hole. No judgement

Stage 3: Reclaim Confidence (Exposure + Reframe)

Tool: “Failure Rehearsal”

1. Intentionally miss 5 short putts in practice.
2. Label it “Data, not disaster.”
3. Record your best stroke of the session– watch it nightly

Watching your own best putts helps to develop mastery which reduces yips symptoms.

When to Call a Sport Psychologist

If you’ve tried the above for 4 weeks and still:

• Flinch at address
• Avoid certain shots,clubs
• Increased adrenaline at thought of playing uncomfortable shot

Book a 1:1 Yips session (online or at my Isle of Wight clinic)