What Are the Yips?
The yips are a sudden, involuntary loss of fine motor control during a skill that an athlete has practised thousands of times. In golf, they appear as jerky putting strokes or chunked chips. In tennis, they may show up as a double fault on a crucial serve or a forehand that suddenly feels foreign.
The term has become shorthand for performance anxiety, but the yips are more specific than general nervousness. They are a moment when technique and muscle memory seem to disappear, often under pressure, leaving the athlete frustrated, confused, and sometimes embarrassed.
Physical vs. Psychological Causes
Not every case of the yips is purely mental. Some researchers point to a neurological component called focal dystonia — a task-specific movement disorder that affects highly trained muscles. However, for many athletes, especially those whose symptoms flare up mainly in competition, the trigger is psychological.
Physical causes
- Focal dystonia or repetitive strain
- Muscle fatigue or poor recovery
- Changes in grip, posture, or equipment
- Undiagnosed injury
Psychological causes
- Fear of failure or negative outcome
- Hyper-awareness of a once-automatic skill
- Pressure to protect a score or ranking
- Trauma from a previous mistake
The key distinction is context. If the symptom disappears in practice and reappears only in matches, the cause is likely psychological. If it is present even in low-pressure, low-stakes practice, a medical or biomechanical check is wise.
Why Golfers and Tennis Players Get the Yips
Both golf and tennis involve precise, self-initiated actions with a long time to think between attempts. Unlike team sports, the athlete is alone with the moment — and with the inner voice. This combination creates the perfect conditions for the yips to develop.
In golf, the short game is especially vulnerable. The putting stroke is short, repetitive, and visually simple, so the mind has plenty of space to interfere. In tennis, the serve is the most yips-prone shot because the player controls the entire action, and the score depends on it directly.
Common mental triggers include: thinking about what the shot means for the result, replaying past failures, trying to avoid a specific mistake, and comparing yourself to an opponent or to your own past self.
The 90-Second Mental Reset Routine
When the yips hit, the problem is rarely the body. The problem is the panic loop. The following routine is designed to interrupt that loop and return your attention to the task, not the outcome.
1. Name it
Say to yourself, calmly, "This is a yips moment." Naming it reduces the mystery and the fear.
2. Anchor your breath
Inhale for 4 counts, exhale for 6 counts. Do this three times. Longer exhales shift the nervous system from alert to ready.
3. Change your focus target
Move your attention from outcome (what if I miss?) to process (what does my hand/club/racket do next?). Pick one tiny physical cue, such as grip pressure or ball contact.
4. Use a trigger word
Choose one word — smooth, commit, free, breathe — and attach it to the start of the movement. Repeat it out loud or in your head as you initiate the shot.
5. Accept the result before you hit
Tell yourself, "I will do this routine, and I accept whatever happens." Acceptance removes the threat that the yips feed on.
When to Work With a Sport Psychologist
If the yips persist for more than a few weeks, or if they are seriously affecting your enjoyment and results, working with a sport psychologist can speed up recovery dramatically. A structured approach typically includes:
- Identifying the specific trigger pattern
- Building a personalised pre-shot routine
- Rewiring the mental response through visualisation and acceptance techniques
- Gradual re-exposure to pressure situations
- Coordination with your coach or medical team when needed
Ready to get your game back?
I work with golfers and tennis players who want practical, evidence-based tools to overcome the yips and perform consistently under pressure. Book a free 15-minute call to see if we are a good fit.
Book a Free 15-Min CallKey Takeaways
- The yips are not a character flaw; they are a performance problem with a mental and sometimes physical basis.
- If the issue only appears under pressure, the cause is likely psychological and treatable.
- A simple mental reset routine — name it, breathe, focus on process, use a trigger word, accept the result — can interrupt the panic loop.
- Persistent yips respond well to structured sport-psychology support.