7 Steps To Throw Better Bags in Cornhole, Backed By Science
Cornhole Europa: Cornhole Stories from Europe. 99% Practice + 1% Theory
For those of you not interested in reading on the epic booz filled triumph of one wife over her husband at cornhole here’s the BLUF.
In the immortal words of Vizzini, Let Me Sum Up:
Cornhole King or Queen = 99% Deliberate Practice + 1% Theory (Biomechanics + Parasympathetic Tone + Positive Expectation Mindset)
- Stop Standing All the Time
- Stop Holding your Breath!
- Stop Being Inconsistent Biomechanically
- Stop Avoiding Rituals.
- Stop Thinking
- Stop Throwing at your Opponents Pace.
- Stop Drinking too Much
Now for those who like the purple stuff…
It was the finals of the 2018 Konken Cornhole Club Tourney in Konken Germany. In a daze of Karlsberg Pilsner beer and poor gym lighting, my husband and I made the finals, against two dudes, one of them being the champion of the Swedish Open. And I out-threw my husband!
Let’s be honest, he usually carries us when we play doubles.
My husband who can reliably throw the “pancake” (some weird twisting bag thing that is supposed to work better) and practices all of the time and cares about winning.
As a physical therapist I totally geek out on biomechanics (the study of human movement).
Let me explain, no too long, let me sum up.
I was that annoying person in yoga class asking questions of the teacher about the exact hip and knee angle needed in a downward dog. (Shame on you, past Morgan!)
Talk about ruining the vibe. I could see the corners on the teacher’s mouth start to turn downward when I opened my mouth to ask a question.
Teacher: “Just flow with it.”
Me: “I’d like to have really good posture, how do I go from this really awkward position to the next really awkward position?”
Teacher: Think about ujjayi breath, pull up and in with your “lower abs” or your 5th chakra, it’s like your lotus flower.
Me: But…what?
Teacher: It’s 99% practice, 1% theory
Me: WTF? This is like a politicians’ answer.
Me to myself: F%*k your chakras.
I have to breathe and my abs have to move in and out and what the heck is a a “lower ab”?
I dissected an actual human and there are just abs. (BTW, dissecting a cadaver is a lot of manual labor!) There are four layers of abs from the inside to the outside, and they run the entire length and breadth of the abdominal cavity. There’s no division under your umbilicus. Sorry, under the fifth chakra lotus flower.
So how in the holy hell did I outperform my husband who was a division 1 NCAA baseball player at cornhole?
I definitely didn’t have as much practice or technique or hand eye coordination.
What did I draw on? Minimizing nocebos and maximizing placebos for an positive expectation mindset. More on this later.
That’s Science-y words for the mind-body connection.
I spent decades enduring pain as a long distance runner, and my coaches taught me how to chill out with some quick mindfulness tricks to perform well. Sometimes, just sometimes, a good mental vibe is enough to carry you in a small European tournament with mediocre players.
Sometimes I can get into the vibe, but let’s examine the nerdy stuff first.
How should we throw cornhole bags to win?
Practice, duh.
10,000 hours according to Malcolm Gladwell but then revised into “deliberate practice” by James Clear.
Either way, practice.
Article done. Goodbye.
j/k.
But HOW to do this 99% practice and WHAT 1% theory? And are there any scientific ways to improve? And no visuals of peritoneum (taint) chakras as coaching, please.
Let’s start with the simple stuff.
How should we hold our bodies for a better cornhole game?
*Should we use a reciprocal stance where our left foot is forward and we throw with our right arm?
*Should we take a step while we throw?
*Is it all about upper body strength? Are men usually better?
*Could that goofy thing where your leg flies up behind you actually work?
*Should we throw a bag like darts, with the same foot forward as throwing arm?
When we want to sink some bags, what’s the best way? Is there one best way?
I decided to investigate the physics of this, or in human movement, the biomechanics of it. Some people might refer to this as “form” of movement. Or technique. Basically how our bodies move.
And, master Jedi level cornhole: How many different throws should we have? Are we playing on German short boards, or American long boards with double sided bags?
Check out this article analysis of the “Gunni” throw. German boards are short, the bags are lighter, the distance is shorter and a diagonally thrown, bouncy airmail is possibly the way to go to win in German tournaments.
Back to the science. Let’s take running as an example of something very simple and well studied and performed competitively for thousands of years.
Running. It seems so simple and that everyone should do it the same way. We’re all humans with about the same anatomy.
Four-time gold medalist and eight-time world champion Michael Johnson is widely celebrated as one of history’s finest sprinters.
Most running coaches trained on the popular POSE method or Chi method (that costs several thousand dollars to attend) would cringe seeing this and instruct their clients never ever to run like this. But…the 8-time world champion and four time Olympic gold medalist seemed to make it work. Yeah yeah, juicing. Non-argument because they all did in the 1990s before the drug tests were good, so compared to all other juicers his ram-rod form still beat them all.
To the left is Usain Bolt. Considered the fastest human ever, period.
He is the fastest sprinter in history, the world-record holder at 100 and 200 meters and the only person to win both events at three Olympics.
He is the posterchild for perfect running form. His forward leaning posture, his heel right under his butt, and his hamstrings “pulling” confirm the POSE method.
But it’s not so simple. His stride is completely uneven.
The fastest man in the world of all time has a permanent spinal condition called scoliosis. This is a congenital problem with abnormal curvature of the spine. His spine curves so much that his right leg is a half inch shorter than his left leg. His right leg appears to strike the track with 13 percent more peak force than his left leg. And with each stride, his left leg remains on the ground about 14 percent longer than his right leg.
What, wait?
But what about biomechanics as the most important thing…???
It was the summer of 2019 at the Elks club in Barre, Vermont. I was matched against a 75 year old with a limp. He took me down, hard.
We’ve all seen some seriously wacky bodies playing and winning at regional competitions.
Despite marketers, coaches, and trainers’ desires, it seem there’s no one perfect way. The negative consequences of thinking that you are doing something the wrong way because a coach selling a “program” or “system” are far reaching. Once an idea has been planted in your brain, it will affect your performance negatively.
Mankind has been competing at running for-eva. If scores of scientists cannot figure out the best way to run for performance and a man with a twisted spine and uneven legs is undoubtedly the best runner ever of all time, well — we might have to be satisfied right now with not knowing.
Maybe it’s more of a question of adaptation vs rigid definitions of what is “right” and “wrong”. And adaptation is easy — time and deliberate practice (a.k.a. learning).
I’d be naive to tell you how to throw your bags! This is a “yes and” question. Some people will rock it out with a reciprocal stance, others with one foot forward like darts. Some need the flying leg and others a double leg stance. Smaller people might need to use their hips more, maybe not. It all depends on what, how, and the duration of your practice.
In a game of accuracy and precision like cornhole your entire ecosystem is challenged. Strength, endurance, neuro-muscular fatigue, motor control, confidence, and mental focus are all required to work together.
People are amazing adaptable creatures. We are complex and varied, and find ways to adapt to what is meaningful and generally less physically painful.
It doesn’t matter which strategy or “method” you choose, but there are principles which can be applied to help you level up your game. Sometimes it’s not about things you add, programs you buy, or arguing about non-relevant details of preference.
It’s about HOW you practice.
Read this for cutting edge performance practices.
HOW? = Deliberately. Purposeful and systematic.
Deliberate practice is not just putting in the time. Deliberate practice requires focused attention and is conducted with the specific goal of improving performance. Feedback is central to this process.
An example from a budding cornhole player just starting to get really really good, Aaron Fielder (unfortunately his man-bun days were limited to his active duty service as a Marine sniper so this lady never got to experience that).
Focused Attention
“I say outloud in my head to myself, (to help with my consistency) and it is ‘breath — balance’. First breath. I always try to exhale when I throw, like shooting a rifle. Balance reminds me to stay on the ball of my foot when I throw and not lean one way or the other.”
Specific goal
“Sometimes when I practice I also work on a single aspect of my throw, like my hand placement consistency, throwing close to my leg as possible, etc.” says Aaron Fielder.
Feedback
“I tally my points out of 10 rounds to see if it’s any better or worse depending on which variable I’m working with” he says.
That’s the “99% Practice” of the performance equation those ancient yogis were talking about.
Get out of your head and into your body they say.
Yes, I just did that. Related the principles of yoga to cornhole. Suck it.
So to sum up getting really good at cornhole:
99% Deliberate Practice +1% Theory = Cornhole King or Queen
(1% Theory = 1. Biomechanics + 2. High Parasympathetic Tone + 3.Build a Positive Expectation Mindset)
- Biomechanics: Fancy word for really simple physics related to joint movement considering muscles, energy, biological stuff.
- Parasympathetic tone is a fancy word for a flexible and relaxed nervous system. Relaxed and ready to perform your best! When athletes want to perform their best they monitor what’s called heart rate variability. This is a biomarker of how resilient your nervous system is and your ability to bounce back from stress and perform your best. There are practices, exercises, and other methods to reach this place of flow.
- Positive Expectation Mindset (Vibe): I totally made that up. I kind of like it. Get juiced up on that to win. That’s the only way I beat my man back in Germany.
Now you may be asking the most interesting question of this article. What the f&@k is Juice?
Basically it’s Jedi brain training that actually is based in neurobiology.
If one gets all juiced up on placebo (good juju brain vibes) and avoids nocebo (bad juju brain vibes, “bad headlines”) they come to expect success and ditch all the bullshit anxious self defeating voices in our head that derail us from living the life we want.
JUICE = Positive expectation mindset,- or vibe, or self-talk, or mind-body connection. Call it what you want.
Our brains are constantly judging whether something is worth going toward and getting rewarded, or avoiding and running from. It’s how we evolved to find non-poisonous food. We are much better at the latter. Better safe than sorry, right?
It’s not our fault we’re such negative assholes.
Humans out on the savannah that were pretty jumpy and noticed all the bad shit probably got eaten less by tigers and survived to pass on their genes. At least long enough to pop out a few progeny.
However being tuned into the negative did not mean they were particularly happy or successful at the higher order more evolved activities like cornhole.
Nocebos are the detrimental effect on our actual physiology (heart rate, stress, etc) due to our expectations from our DNA, culture, and previous experiences.
Placebos are the opposite. Our expectations from rituals, culture, learning experiences, and DNA cause our physiology to change for the better and we get better performance.
Nocebos are 100x strength of placebos. Just look at any newspaper. Are they filled with good or bad headlines?
Bottom Line: JUICE up on the placebos to take your good cornhole game to GREAT! That shit is real and probably the best performance enhancing drug you could find. Placebos literally change the flow of blood, neurotransmitters, and development of connections in your brain all driven by your expectations.
7 Steps To Throw Better Bags in Cornhole, Backed By Science
Throw however you are adapted and expect success. But follow these 7 principles of what NOT TO DO to level up your game.
99% Deliberate Practice +1% Theory = Cornhole King or Queen
(1% Theory = 1. Biomechanics + 2. High Parasympathetic Tone + 3.Build a Positive Expectation Mindset)
- Deliberate Practice #1 Rule: Stop Being Inconsistent. Randomly switching your throw style, stance, or movement is highly difficult to become really, really good at cornhole.
Your throw should be R-E-P-E-A-T-A-B-L-E because it creates muscle memory and thereby improves performance. This is one of many examples of less is more.
The least amount of physical effort and the least amount of complicated interplay between joints the better.
It’s okay to experiment with physical variables, but actually experiment. Hold some things constant. Have a dependent and independent variable you are testing to see if you can improve performance by tinkering. Stick with a strategy long enough to see if it actually improves your performance.
And hint: don’t try to change too much too quickly or else you might get a back spasm. The human body is adaptable, but it takes time (practice).
2. Biomechanics Hack: Stop Standing All the Time between games, between sets. Cornhole tournaments take forever (see Step 7). Muscular fatigue is detrimental to your precision and since most of your muscle mass is in your lower body, find a seat/table and plop your butt down to recharge your legs and preserve your accuracy.
3. Parasympathetic Tone Habit: Stop Holding your Breath! Performance in a precision sport relies heavily on being able to engage the parasympathetic branch of our autonomic nervous system. A relaxed state without extra tension allows your aim to be true. A trick many rifle shooters use is to fire on the exhale and so softly they aren’t even sure when they actually pulled the trigger. Trick your brain into CALM by using your breath.
4. Positive Expectation Mindset: Stop Avoiding Rituals. Let’s not get OCD, but actively pursue placebos and mental imagery. Sports psychology baby! A positive expectation mindset is at the core of every champions being. It’s the best performance enhancing drug ever, steroids have nothing on the power of the mind-body connection.
Try things like favorite socks, mantras, or rituals like the same little spin on the bag before you throw or lining up the seams.
Do this every.single.time and let your brain come to expect success. Tinker around and find rituals and placebos that suit you and stick with it no matter what for the process to work on your brain chemistry.
Completely and totally avoid any bad headlines or self flagellation. It does not help to reprimand yourself. Accept the situation as is and then commit to moving forward. F nocebos!
5. Positive Expectation Mindset: Stop Throwing at your Opponents Pace. Find your own rhythm and don’t let anyone put baby in the corner. Rushing or slowing down your natural pace will lead to anxiety and tension and kill your 4 baggers.
6. Positive Expectation Mindset: Stop Thinking. Rumination about the past and anxiety about the future is murder on performance. Stop thinking and be present (easily said). The best performers in all fields are masters of focusing in on the present moment to let all of their training and practice shine.
Long-term engagement in mindfulness meditation has been found to be effective in achieving optimal athletic performance through decreasing the level of anxiety, ruminative thinking, and enhancing the experience of flow.
Consider daily meditative practices that sharpen your mental focus and relaxation to allow yourself to be in the right mental space to sink cornholes in the heat of the regional finals.
7. and duh, Stop Drinking too Much. Everyone thinks they are so much hotter with alcohol. But, is that true? Maybe for Waller. Perhaps it can help with the stopping thinking part.
Pro Tip: Do like the Germans and mix fizzy water with your wine, or cola/sprite with your beer = More stamina! And quite refreshing.
And a bonus 8th: Have fun, it’s cornhole!
Check out this post if you want to learn the rules to get started playing.
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Research with links to original publications:
Evers, et al. Implications of Placebo and Nocebo Effects for Clinical Practice: Expert Consensus. Psychother Psychosom 2018;87:204–210.
Dong JG. The role of heart rate variability in sports physiology. Exp Ther Med. 2016;11(5):1531–1536. doi:10.3892/etm. 2016.3104
Colzato, L.S., Kibele, A. How Different Types of Meditation Can Enhance Athletic Performance Depending on the Specific Sport Skills. J Cogn Enhanc 1, 122–126 (2017). https://doi.org/10.1007/s41465-017-0018-3
Let’s Throw Some Bags,
By Morgan Fielder from CraveThePlanet.com.
Author profile: Morgan Fielder is an evangelist for play and DOD civilian physical therapist living near Ramstein AFB raising two gorgeous girls, wife of a rebel, serial expat, and is actively involved in the German community through several organizations. Visit her community project at CravethePlanet to learn more.
