Many golfers arrive at the course, tie their shoes and hit their first drive cold. The first few holes then serve as the warm-up, and stiff muscles are more easily strained. A few minutes of preparation fixes both problems.
Why dynamic, not static
Long, held stretches before playing can temporarily reduce power. Before a round, use dynamic movements that take the joints through their range and raise body temperature. Save longer static stretching for after the round.
A 15-minute routine
- Walk or march briskly for two minutes.
- Arm circles forward and back, then cross-body arm swings.
- Hip circles and leg swings, front to back and side to side, holding onto your bag or cart.
- Torso rotations with a club across your shoulders.
- Lunges with a twist, turning toward the front leg.
- Glute bridges or a short plank to switch on the core.
Then hit some balls
If there is a range, start with a wedge and half swings, move to a mid-iron, then hit a few drivers. The goal is not to fix your swing but to find your rhythm for the day. Finish with a few chips and putts, especially long ones, to get a feel for green speed.
No time?
Even three or four minutes help: arm circles, torso rotations with a club, a few leg swings and some easy practice swings, starting slowly and building up. Take a less risky club on the first tee if you feel stiff.
Get your head ready too
Use the last minutes before the round to pick a simple plan for the first hole and take a few slow breaths. Your pre-shot routine starts on the first tee, not on the third.
A good warm-up is one part of staying healthy; see avoiding golf injuries, and for the longer-term work, golf-specific fitness.
