Lesson #2 (pt I & II): Correcting Movement in the Visual Mind


NOTE: If the videos don’t show, try using Internet Explorer to view them.

Do these two exercises separately do get maximum effect.


It is important to note that in changing how you walk I DID NOT ask you to focus on your walking form. I used feel points the brain and whole body would react to and your walking form improved.

If I were to try teaching you how to walk properly based on form it would go something like this…

Start by stepping off with either foot. You want to lift your knee 35 degrees and lean forward 17 degrees at the same time. As you lean forward, roll across the back foot and bend your knee 22 degrees. As soon as the stepping foot touches the ground on the heel, push off with the back foot and pick the foot up bringing the knee to 72 degrees until the foot passes the now planted front foot. Once the back foot passes the planted foot, allow the knee to extend to 30 degrees in preparation to land that foot…

And a good walking tip (golf tips?) would be something like: Don’t forget to roll your knee outward slightly when stepping past the planted foot…

How long would it take you to learn to walk that way? Forever! Can you imagine seeing magazines dedicated to teaching you better walking form?
Yet, that is STILL how golf is taught during mainstream instruction!!!

After seeing how trying to learn based on form looks for walking, does it make sense to focus on golf swing form to fix your golf game?

Instead of trying to explain form, I focused on the process or internal function that creates your movement in relation to the force of gravity. You used gravity feel points that your brain and whole body reacted to and your walking form improved right away. How much practice did it take?


You don’t have to focus on golf swing form to fix your golf swing.

You should notice a few things:

  • Notice your posture.
  • Notice how much more efficiently you walk.
  • Notice that your back muscles are relaxed instead of tight.
  • And finally, notice the weight under your feet is the same as it was for lesson 2.

If you don’t get this step right away, keep working on it until you do. If you can’t get this step, it means you will only be able to use the control that comes from the bio-feedback loop, which can get you to a scratch game but not much beyond that.

A note about Lesson 3:

To get to scratch and beyond, you must first have a balanced consistent golf swing. Step one of that process is a setup that will eliminate most of the mistakes that cause you grief right now. The next step, the setup routine, took over 10 years to develop and in the last 11 years, I’ve never seen it fail – AS LONG AS YOU PAY ATTENTION TO DETAIL.

This may see extreme, but 11 years of experience tells me that 90% of golfers who try this setup without me beside them will try to take shortcuts and wonder why it doesn’t work. In every case where I see the golfer personally, when I correct their shortcuts, the setup routine does what I say it will do.

If you want the results you’re looking for, the setup routine in the next lesson will do it, if you slow down and pay attention.

DON’T FORGET to email me on the contact me page to review this lesson and get the most from these videos.

I look forward to hearing from you,

  • jbrailsford
    #1 written by jbrailsford  8 years ago

    I have always paid attention to walking as you describe. There is the Egoscue Method of Health Through Motion which Jack Nicklaus said totally changed his life.
    I find visualisation of two feet working together needs a lot of concentration and practise. As my feet are running straight I need to play with the visualisation and land my feet in diferent positions just to get the feel and control.

  • jbrailsford
    #2 written by jbrailsford  8 years ago

    A few years ago I played a tournament “in the Zone”. I took exactly this stance while walking, in fact I it was a bit more extreme as I imagined myself in Lilliput and was standing way taller than any of the other players!!!!
    Stooping a bit has been a fault in my stature which I will now recitfy. Standing tall and then moving into taking a stance from this position gives me better shots.

  • john barnett
    #3 written by john barnett  8 years ago

    okay i never thouht of myself as a very astute kind of guy but i noticed my posture improved after my first walk in part one. by the time i got to part two i had already felt the difference in how much straighter my body had becomein the walk. on to part two of lesson two. i’ll get back in a few.

    • admin
      #4 written by admin  8 years ago

      Noticing the posture is key because it shows that you can visually correct movement without straining the muscles or using muscles that aren’t needed for the task. Great job!

  • Bruce Berg
    #5 written by Bruce Berg  8 years ago

    I definitely feel and visualize the spot below the sternum “pushing” as I walk forward. For me, it’s differentiated from walking with the shoulders pulled back by being less rigid while moving forward. I definitely feel an incredible improvement in my posturel

  • admin
    #6 written by admin  8 years ago

    Sounds like you’re getting this in a textbook fashion. That’s exactly what you should feel.

  • Guillermo Carlos
    #7 written by Guillermo Carlos  8 years ago

    felt different.felt different muscles in action

    #8 written by LEONARD POLLY WEAVER  8 years ago





  • bob
    #9 written by bob  7 years ago

    lesson #2..steps were center heel and center foot with ball push off after some initial inbalance, more erect posture……Picture – walking on a narrow white fence able to place each step directly in the middle of the foot no balance problems…….Part 2..military like posture without the stiffness, chest felt forward amd strong, arms hung loosely but connected to the upper chest

  • shailesh Hegde
    #10 written by shailesh Hegde  7 years ago

    Feels great to walk with your core in front of the shoulders. Thanks a lot.It improves posture and balance

  • shailesh Hegde
    #11 written by shailesh Hegde  7 years ago

    I was able to correct my posture and felt the walk was balanced on doing this visualisation drill.

  • mario d'arcy sunico
    #12 written by mario d'arcy sunico  7 years ago

    I thought movement visualization was coming to the well-balanced walk that allows anyone to start feeling self-confident.. which will ultimately make anybody start feeling confident & achieving confidence in himself….

  • robert boeye
    #13 written by robert boeye  7 years ago

    I was surprised that my posture and walk was already close to this way but my footwork had some work to do, I kept pushing off the outsides.

  • mary beardslee
    #14 written by mary beardslee  7 years ago

    I was one who walked live a cave person-now I can feel my sternum pushing forward and my posture is much straighter. I also enjoyed my walk tonight far more then ever. I closed my eyes for periods and could see my feet and posture were in sync with my body. Exciting like a baby learning how to walk except now with intent and posture.

  • riki minhinnick
    #15 written by riki minhinnick  7 years ago

    Sensation similar to some yoga positions Ive tried in the past. Breathing was noticebly easier and controlled.Walking up and down the hallway is fine will take to the course this avo.

  • ryan gordon
    #16 written by ryan gordon  7 years ago

    It’s amazing at the power of the mind. I have always believed the the mind controls the body.

  • howat noble
    #17 written by howat noble  7 years ago

    My trainer Chris in Toronto one of the best– has been working with me for over 3 years on balance and proprioception plus strength and flexibility –he has trained me to push the sternum forward to correct my posture so this was quite straightforward. Howat

  • frank seiler
    #18 written by frank seiler  7 years ago

    didnt relize the wobble walk but notice the steady walk after applying this lesson

  • Ryan Scott
    #19 written by Ryan Scott  7 years ago

    It’s quite interesting to see how you can correct things such as posture and balance immediately through telling you brain to do so. It was also neat to feel the abs and legs muscles instantly engage in the second part of this lesson.

  • Bill Bondaruk
    #20 written by Bill Bondaruk 7 years ago

    My posture got better

  • John Fergusson-Batte
    #21 written by John Fergusson-Batte  7 years ago

    I was always a stooper. My legs and abs are aching like hell, but I feel great. It’s making me walk tall and proud. You will probably think I’m mad, but I have started taking showers with my eyes closed. Not so I can correct anything, just to get in touch with my body and feel what everything is doing. It works. Is that OK?

  • Charlie Thomas
    #22 written by Charlie Thomas  7 years ago

    I just took a walk with my wife and tried Part II of the test. Halfway through the walk she turned to me and said “your posture is great”, what are you doing different? I explained your biovisual approach and she said it was the first golf related info that made sence to her. I did get a workout.

  • Lubomir Andrejsek
    #23 written by Lubomir Andrejsek  7 years ago

    OK, my posture and walking is now better.

  • Haruka Watanabe
    #24 written by Haruka Watanabe  7 years ago

    I think my posture is already good but it’s nice to have clear purpose and intension during my walks and that should help me maintain a good posture.

  • alby naylor
    #25 written by alby naylor 7 years ago

    Have found that pushing forward evenly with both feet helps to ease the pain in the ball of my right foot after a game. Also, walking from my ‘power point’ at the solar plexus takes exclusive focus off my feet and gives a sense of floating along more smoothly and naturally.

  • Darryl
    #26 written by Darryl  7 years ago

    Have had caveman walk until now, thank you.

    Very quickly felt muscles in upper legs and butt engaged. For me simply walking will be a good workout, until I shape up.

  • Juhani Lehto
    #27 written by Juhani Lehto  7 years ago

    The caveman went to the army;) Better posture and tense free upper back.

  • Arthur Jimenez
    #28 written by Arthur Jimenez  7 years ago

    I was able to correct the weight transfer from the middle of the heel to the center of the arch and to the balls of my feet and push off the center of the foot. With that, I walked with good posture with my chest out in front.

  • Pat Giles
    #29 written by Pat Giles  7 years ago

    Felt & tried to visual lessons 1&2 – better posture seems to lead to a more confident walk – definately feeling it if not actual seeing it.

  • Deming L. Payne
    #30 written by Deming L. Payne  7 years ago

    I have to work on this a bit more! At first blush it seems pretty straightforward….until you go outside and walk on the grass for more than 50 yds. or so. I find it takes quite a bit of visual focus and “intention” to maintain the balance described. However, I definitely feel the difference in the leg muscles so I know I am on the right path.

  • Deming L. Payne
    #31 written by Deming L. Payne  7 years ago

    I’ve working on this while walking on the treadmill. In the past I usually held on to the railings for no particular reason than probably just laziness. As I practiced this I found that 1-my initial “staggering” a bit disappeared and 2–in order to do this I had to engage my pelvis which obviously spoke to the benefit of strengthening one’s core muscles. Strangely enough, for me, I also noticed I was using some different muscles when I focused on leading with the center of my chest , but there was no doubt that my gait was stronger and in much better balance.

  • Jens Normann
    #32 written by Jens Normann  6 years ago

    I noticed my posture improved with the changed walk but it takes a lot of concentration and I was able to feel the difference. When I concentrated on the position of my sternum I felt my back straighten and my balance improve . I am also engaging some more muscles around my ankle.

  • Paul Swinton-Ramcharan
    #33 written by Paul Swinton-Ramcharan  6 years ago

    very interesting. my stride seemed to become more powerful. my breathing seemed to become more pronounced. did u ever consider teaching soldiers to march using this technique?

  • Gordon Thomas
    #34 written by Gordon Thomas  6 years ago

    i do this exercise with kids to improve their self image. never thought of applying it to golf. thank you for the insight.

  • David Easdale
    #35 written by David Easdale  6 years ago

    Tracy, not sure what it might do for my golf, but for sure I can see a way to get my son (12) to run in a more balanced way! I can walk with the right weight transfer, but I do really have to concentrate to keep it up for a long distance.

    • admin
      #36 written by admin  6 years ago

      Actually, your son shouldn’t land on his heels when he runs. Biomechanically, the most efficient way to run is to land mid foot toward the metatarsal heads pronating from the outside of the foot to the inside.

      The purpose of the balance exercise is to “see” the balance in your mind as you feel it in the feet. Again, it connects the bio-feedback with the subconscious pictures. Once you have the pictures, you can reverse the process and correct the pictures to correct the movement.

  • Troy Rodgers
    #37 written by Troy Rodgers  5 years ago

    Wow! I felt like i was gliding. My back was relaxed and i guess the best way to describe the way i felt is effortless.

  • Adam Kelley
    #38 written by Adam Kelley  5 years ago

    Was able to adjust the way both feet hit and roll, and can maintain with the right foot, but the left foot is too flat to keep it up without signifiant pain. Moved on to the sternum centered walk, and found it is very close to the way I walk naturaly. Focusing on it may have improved my posture a bit though.

  • Gareth Jones
    #39 written by Gareth Jones  5 years ago

    A little ahead but at setup for a golf shot should we feel the sternum is ahead of the shoulders as in the second drill?

    • admin
      #40 written by admin  5 years ago

      Actually, You shouldn’t really emphasize the shoulders as in “turn the shoulders” but instead, turn the chest. So yes, in a way the sternum should be ahead of the shoulders.

  • Michael Roberts
    #41 written by Michael Roberts  4 years ago

    I can feel that my balance have improved as I walk . Following the steps outlined in the lessons, I trust my feet to guide me around without relying on my eyes. I starting to gain confidence with information that my feel are providing me. It was somewhat easy to correct my foot work because I pictured it in my mind. I positioned myself to accept the process because I understand better the information that is being provided.

  • marty simpson
    #42 written by marty simpson  4 years ago

    I felt like my head was more balanced and smooth

  • matt houlson
    #43 written by matt houlson 4 years ago

    Already had good posture but was interesting about pushing sternum to aid the power point of the swing.

  • John Allen
    #44 written by John Allen  4 years ago

    Was able to correct my erratic left foot action, although it is going to take more practice to become more natural. My posture is very good walking because I work on it everyday while walking the dog.
    The power center focus is a good reminder of what good posture looks and feels like.

    • admin
      #45 written by admin  4 years ago

      As you continue to work on your walking, you are also improving your ability to focus. Go on to the setup routine and see how that works for you.

  • Gautam Vibhute
    #46 written by Gautam Vibhute 4 years ago

    Finally I know how to walk. My feet hurt a lot but with this method I walk much more taller and feel confident and in control. Very awkward at start to correct from heel to toe and shift weight from center of feet specially walking barefoot. Feels like walking on a balance beam. Gets better as you walk more. will keep trying as I did this mostly at home

    • admin
      #47 written by admin  4 years ago

      The more you practice, the more neurons in your brain will get myelinated so the exercise becomes habit. That is also how you build repetition with your golf swing using balance exercises.

  • Kyle Butterfield
    #48 written by Kyle Butterfield  4 years ago

    I feel that when I figured this out it was alot easier to change my walk by picturing and telling my brain how it should look and that my posture feels much better

  • louis britt
    #49 written by louis britt 4 years ago

    A struggle as i have been walking with rounded shoulders and splay footed forever Will need to keep working but i cn feel a little difference Cant hurry this I’m afraid

  • louis britt
    #50 written by louis britt 4 years ago

    What next

    • admin
      #51 written by admin  4 years ago

      Question, did you see the image in your mind of the bottoms of your feet as you walked?

  • Michael DAlbor
    #52 written by Michael DAlbor  3 years ago

    when i walked i felt like my core was engaged the whole time.

  • Daniel Sheldon
    #53 written by Daniel Sheldon  3 years ago

    I could feel my posture and see it as well with the sternum winning the race idea. Did that while concentrating on center heel to ball on both feet. Could see it happening in my mind as it was actually happening.

  • James Morris
    #54 written by James Morris 3 years ago

    I could feel my sternum slightly out as it is supposed to be. Pictured in my mind also.

    • admin
      #55 written by admin  3 years ago

      The improtant part is picturing the movement. It is possible because you are in a subconscious state focused on the present task at hand. Monitoring bio-feedback from the feet helped you get there.

  • Terence Brandon
    #56 written by Terence Brandon  3 years ago

    I can visualize the bottoms of my feet while making sure I land in the center of my heel and push my sternum ahead with the center of each foot. Really feel it in my hips upper front of legs and calves when finished.

  • Don B
    #57 written by Don B  2 years ago

    Had good visualization of the bottom of my feet. It was harder to visualize the sternum leading but doing it definitely helped my posture. Still trying to get a good visual of it.

  • Douglas Pudsey
    #58 written by Douglas Pudsey  2 years ago

    Definite improvement in both posture and balance on both feet with effortless motion of walking with I believe better energy and more purpose of the exercise.

  • Matt Joy
    #59 written by Matt Joy  2 years ago

    hi Tracy
    I could almost instantly feel more balance and confidence in my being walking with this thought process.
    I feel I will need to deliberately practice this a lot! for it to become second nature though and not slip back into my bad habits
    Is that the case ?
    What are your thoughts?

  • Lefty Ferreira
    #60 written by Lefty Ferreira 2 years ago

    Solar plexes , good lrlud soldier would have solar plexes ..chest out …and stomach in

  • Jason George
    #61 written by Jason George  2 years ago

    Hi Tracy

    I feel very confident when I walk like this. It has shown me how out of balanced my walking style used to be.



  • Drew Waddell
    #62 written by Drew Waddell  2 years ago

    A feeling of power and control from the top of the core

  • Rick Barstow
    #63 written by Rick Barstow  2 years ago

    I am looking forward to learn the set-up having the C.O.G. correct allowing natural rotation in balance.


  • Joe Mandola
    #64 written by Joe Mandola  2 years ago

    The posture exercise is great! I have poor posture, but this visual works without the strain in my back.
    Wish I had this 30 years ago!

  • Bernard Beeck
    #65 written by Bernard Beeck  1 year ago

    Amazing how relaxed my back and shoulders feel by thrusting my sternum forward as I walk. I see my feet pushing off from my big toe.

  • Bob Crall
    #66 written by Bob Crall  1 year ago

    Tracy; I worked on Lesson 1, 2a & 2b over the last three days at Disney World where I walked a lot with my Daughter’s family. I felt several new sensations:
    1. I didn’t sway sideways; I felt my head go up and down but barely left and right.
    2. I never felt any tension in my back.
    3. I walked comfortably and in better balance even after my legs got tired at the end of the day.
    4. I could feel tension in my abdomen when I walked either up a grade or down a grade.
    5. Several times after interruptions with the grandkids, I’d simply left myself experience what my feet and were doing and where my solar plexus was as I walked. After three days the lesson exercises became automatic.

  • Jorge Gamarra
    #67 written by Jorge Gamarra  1 year ago

    I feel much more powerfull

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