How to prepare for a golf tournament

Whether it’s your first competition or you’ve been competing for years, golf tournaments always bring a mix of excitement and nerves. Unlike a casual round with friends, tournaments have that little extra pressure.

Nerves are perfectly normal, but preparation is key to keeping your game and mind sharp when it matters most. From course management to mental focus, there’s a lot that goes into performing your best on the day.

In this guide, we’ll look at everything you need to know about how to prepare for a golf tournament, so that you can arrive calm, confident, and ready to play your best golf.

Preparing for a golf tournament

1. Rest the day before

Let’s start with a point that’s often overlooked: rest.

You’ve probably practised a lot in the days, weeks, and even months leading up to the tournament, so it’s good to give your body and mind some time to reset, especially the day before.

A rest day can do wonders for your performance. Not only does it give your muscles time to recover, but it can also clear any tension you may have lingering from previous rounds or practice sessions.

Even if it's just a lighter practice day or a few hours off, some form of rest should absolutely be part of your pre-tournament routine.

2. Learn the course

Familiarity with the course you’re playing can make a big difference when it comes to your shot selection and general course management.

If the tournament is being played at a course you’re not familiar with, try and get a practice round in there some time before the big day. If that’s not possible, take a walk around instead, study the scorecard, or even watch videos online to get a feel for the layout.

Pay attention to factors such as:

• Pin placements
• Hazards
• The grain and speed of the greens
• Where it's safe to miss (and where it's not)

3. Practise with a purpose 

Of course, hitting balls at the driving range is important, but random long shots rarely lead to real improvement, especially when there’s a tournament on the horizon.

Your practise time is precious, so focus on quality over quantity. Consider your long game, short game, and your putting to cover all bases.

Practising under pressure can also be beneficial. You can try mini personal challenges, like trying to make a certain number of putts in a row or trying to get up and down from tricky lies. The more pressure you can simulate, the better prepared you’ll be when it’s real.

4. Plan your warm-up

Tournament day is not the time to be trying out new techniques or swings for the first time. Your body and mind need a sense of familiarity to remain calm and composed.

Plan your warm-up for on the day well in advance. A good warm-up should last between 45 minutes to an hour, and focus on a combination of:

• Stretching and mobility exercises
• Chipping and pitching
• Putting

But remember, the aim of the warm-up is to get you feeling prepared, not to fix your swing. Keep things as relaxed and focused as you can.

5. Nail your nutrition

Food probably won’t be the first thing on your mind come tournament day, but what you eat that morning and even the night before, too, can have a significant impact on your energy levels and performance.

The night before the tournament, you should eat a well-balanced meal, consisting of lean protein, complex carbs, and healthy fats. Try to avoid anything too heavy or processed.

On the morning of the tournament, opt for slow-releasing carbs for breakfast, such as porridge or wholegrain toast. Adding some extra protein in here too can help keep hunger at bay later on.

During the tournament, it’s important to stay hydrated and snack regularly. It’s good to take in a mix of water and electrolyte drinks, along with light snacks such as bananas, protein bars, or a trail mix. These will help keep your energy levels up and mind sharp.

6. Check your kit

As a golfer, there’s nothing worse than getting to the first tee and realising you’ve forgotten something. The night before (and before you leave the house on the day), check that you have:

• Your full set of clubs (clean and dry)
• At least one glove
• Golf balls
• Plenty of tees and ball markers
• Sharpie (for your scorecard and ball marking)
• Waterproof layers
• Sun cream
• Water and snacks

If you can, lay everything out the night before so that you're not rushing around in the morning.

7. Focus on the mental game

Golf tournaments are as much a mental challenge as they are a physical one, and even the most prepared and experienced golfers can struggle if their mindset isn’t right going into it.

You’ll never completely eliminate nerves. The key is learning how to manage them. Here are a few techniques to try:

• Visualisation: picture yourself playing a calm and confident round with great outcomes
• Breathing: deep, slow breaths can help lower your heart rate and reduce tension in your body
• Consistency: sticking to a consistent pre-shot routine acts like an anchor to help you block out unwanted distractions
• Stay present: don't get ahead of yourself or dwell on past mistakes. Keep focused on the shot in front of you

8. Stick to your strategy

As we mentioned previously, the day of a tournament is not the time to be trying things out for the first time. In the same way you wouldn’t run a marathon in a brand new pair of running shoes, you shouldn’t change too much from the norm with your golf, either. Play to your strengths and avoid unnecessary risks. 

9. Wind down and reflect afterwards

Our last tip is more about how to act after the tournament rather than before or during it.

Once your round is over, give yourself time to cool down and reflect, whatever the result, as reflection is an important part of improving.

Ask yourself:

• What did I do well?
• What didn't go so well?
• Did my routine work?
• Did I let nerves get the better of me?

You might find it useful to jot down any thoughts or feelings while they’re still fresh. If you play in tournaments regularly, tracking your progress between each one will help you develop skills and confidence over time.

Duncan McCarthy's golf tournament preparation tips

Golf coach Duncan McCarthy has worked with winners on all the main tours. An important part of his job is to make sure that his players perform at their best when it really matters.

We spoke to Duncan and got his five top tips for preparing for a tournament. Here’s what he said:

Rest is part of the game plan

If you're coming off a previous event, take Monday (or at least half the day) to recover, both physically and mentally.

Know the course, not just your swing

Balance range time with getting to know the course. Walk the layout, understand its quirks, and get comfortable with your surroundings.

Make practice competitive

Add structure and stakes to your short game prep to sharpen your focus and help you build that much-needed resilience under pressure.

Warm-up like a pro

Aim to reach the first tee only 4-5 minutes before play begins, not 15. A full golf warm-up should include 20-25 minutes on the range, followed by some targeted chipping and putting practice.

Manage the night before wisely

The night before a tournament, wind down with quiet, mindful rituals to encourage quality sleep. Avoid having too much screen time, as pre-performance stimulation will derail your rest and readiness.

Specialist golf insurance through Golf Care

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