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The 2-minute Drill that Improves Sports Performance

The 2-minute Drill to Your Performance– The Critical first 2-minutes of Your Practice that Makes Up an Person’s Instinctive Performance

The 2- Minute Drill to Improving

Having more frequent and shorter practice sessions has a larger impact on the athlete’s performance than athletes putting in the long hours in a single practice session (i.e., 1-to-3 hours). If an athlete wants a true gauge of what their performance will be on the field of play, the athlete only has to focus on the first 2- minutes of their practice sessions. This will reflect their performance that they can take to performance. I call this the 2- Minute Drill, because it allows me to just focus on the simple techniques in this first 2- Minutes.

These first 2- minutes are what will show up during the athlete’s performance that they will be counting on to perform. First impressions are difficult to overcome for better or worse. Here’s some supportive hard evidence of human behavior and the athlete’s performance. Take either a good or bad habit and try to change that habit within a few days, it will be difficult to do.

There are five (5) subconscious rules that govern the person’s ability to change a habit in a short period that also governs the athletes true and natural performance. This first 2- minutes will be reflective of the athletes actual performance:

Rule No. 3– The quicker and longer the subconscious mind believes and proves something, the harder it will be to alter this belief in any way.

Rule No. 7– The subconscious mind always prevails in conflicts with the conscious mind.

Rule No. 8– An idea, once accepted, will remain firmly in place until it is replaced by another.

Rule No. 9– The greater the conscious effort reduces the subconscious intuitive response.

Rule No. 10– Suggestions and beliefs can be used to “program” the subconscious mind.

My person experience with trying to alter two simple habits:

Example 1– I built a workbench years ago in my shop. When I went to install the handles on my workbench the hardware store didn’t have heavy duty pull handles for the two draws. It was seven (7) years before I got around to installing the pull handles.

For those seven (7) years, to open the drawers, I used my fingers to pull on either side of the drawers. Finally I installed the heavy Duty pull handles that I wanted. Guess what I did for the next four days– you guessed it, when I was working in my shop, I still used my fingers to pull on the two sides of the drawer instead of the pull handles.

That went on for two (2) days until I got into the habit of using the using the pull handles. I had to retrain my subconscious mind to use the pull handles for something simple as opening drawer. NOW, replace retraining my subconscious mind to use the pull handles; and replace that with something a little more complicated, like the golf swing or batting, and you began to see the issue.

Example 2– I do a lot of precision machining and welding in my shop where I use calipers to measure tolerances to check accuracy of my work. One of those same drawers that I referenced in example No. 1, that drawer was getting full with tools so I relocated my calipers to the school lockers that I have in my shop. NO problem right?

Precious Calipers used in machining to check the tolerances of fabricating.


Three (3) weeks later, I went to the drawer to retrieve my calipers, but no calipers. I’m a huge stickler for putting tools back and clean. I had to borrow a caliper from my friend for the work I was doing. I just remember that I relocated the calipers, but to where?

One day retrieving a socket set from my lockers when I found my precision calipers. Suggestion- Be very reluctant on relocating tools, because since we are creatures of habits due to survival skill instincts. We depend these instincts more than we do our thought processes.

The 2-minutes Drill of Instinctive Performance

Until I understood the importance of more frequent 2-minutes Drills, I never made any significant improvement in my golf game. I maintained a handicap of 8 for years in my 20’s, until I started focusing my attention on more frequent 2-Minute Drills.

In a matter of 3-months, I went from a handicap of 8 down to a handicap of 4, and now a handicap of 2 where I’m at now.

There are two drills that I start off my practice sessions during this 2- Minute Drill– One drill is Driver off the Deck; and the other drill is my Orange Bucket Challenge that a local television station taped for their Sports ZONE Show. I have attached all three of the videos that the camera crew shot in a local high school football field, below:

Orange Bucket Challenge

THE Orange Bucket Challenge Link INTRO

The Orange Bucket Challenge Walk-Through

The Orange Bucket Challenge Demo

WJTV-12 made an AD from the 3- Video Series Above

I did a 3- Part Video for WJTV-12 SPORTS ZONE Show leading up to the 2021 US Open where I cover my golf training technique of taking my golf swing from the Batter’s Box to the Tee Box to hit more Fairways & Greens in regulation or better. As appreciation for me doing this 3-part video series, the WJTV-12 production team put together a Television promotional that they ran and that I could use in my golf training business.

AlmostGOLF Balls

The reason that we used the football field was the camera crew was concerned about having one setup to capture my interview, of me hitting my tee shots, and zooming in where my tee shots were landing. I have special practice golf balls (AlmostGOLF® Balls) that travel in feet instead of yards that makes the football field the perfect setup for illustrating what would have been a 295- yard tee shot.

The AlmostGOLF Balls are ideal for the backyard or where there is little space to practice. What is really great about these AlmostGOLF Balls is that they have the exact same flight characteristics of an actual golf ball, but doesn’t cause damage or injuries.

The crew wondered how many takes we would have to do to get what they needed for their three golf series special for their Sports Zone Show leading up to the 2021 US Open. I told them that if it takes more than 40- minutes for all three videos, something went wrong.

The trick is to focus on just as few instinctive maneuvers as possible that are simple to execute and can’t go wrong. Like riding a bicycle. I only have two instinctive maneuvers that I focus on that I call The Texas Two-Step (Sync and Preset) to place my wrists into the Cock & Lock Position. These two maneuvers are like triggers that key in my entire natural golf sequence without a thought process.

The Cock & Lock Position

The only other element that I do is to look down and see my wrists in the Cock & Lock Position, shown below. This is similar to how a baseball batter’s locks their wrists, the only other maneuver that I naturally do is to take the handle of the club to the top of my swing, same as the batter would do.

The COCK & LOCK Position of presetting my wrists in the golf swing.

This is so instinctive for me to execute that I can do it for 2- minutes straight without missing a single golf shot from tee-to-green. I actually walk the golf course with my bag where I have breaks between each shot like starting a new set of 2-minutes drills. This way my subconscious mind CAN NOT distinguish between my practice sessions and my performance.

The trigger maneuvers, Sync and Preset, are instinctive maneuvers that I have been doing since my childhood playing baseball standing in the batter’s box. The only difference is here is that I’m now standing on the tee box with a ball that doesn’t move.

Notice the throw-down home plate in the three videos, above, that I’m using to create that baseball swing mentality during my practice sessions. I use the throw-down home plate during my coaching sessions and during my own practice every time. Consistency breeds confidence; and there’s no substitute for confidence on the field of play.

These techniques are in my Book- KASPER GOLF & FITNESS COACH:

This is available on KINDLE, as well: