Fitness & Warm-Up · Drill
A Moving Warm-Up Before You Play
Part of our fitness & warm-up programs for warming up, tight or stiff. Build a program with it
Moving stretches warm your body and get your joints ready to turn. They do that better than holding stretches. Five to ten minutes is enough. It can help you play better and lower your chance of getting hurt. Many golfers go straight from the car to the first tee. Then the first few holes feel stiff. Swing your legs, lunge and turn, circle your arms. Then build from half swings to full ones.
The drill
- Leg swings forward and sideways, ten each.
- Walking lunges with a turn.
- Turns with a club across your shoulders.
- Arm circles.
- Half swings building to full swings.
Why it works
Moving stretches raise your heart rate and warm the muscles through the range of motion your swing uses. Warm muscles move more freely, so your hips and spine can turn without you forcing them. Holding a stretch while cold does not prepare you to move fast, and the build from half swings to full swings lets you speed up in steps.
Common mistakes
- You swing your legs and arms as hard and fast as you can from the first rep.Start small and easy, then let the range grow with each rep.
- You rush the lunges with a turn and let your front knee collapse inward.Step slowly, keep your front knee over your foot, and turn your chest over that leg.
- You skip the half swings and go straight to full swings with the driver.Hit a few half swings with a short club first, then lengthen the swing a little each time.
How you'll know it's working
- Your first tee shot feels as free as your fifth hole swing, with no stiff or tight start.
- Your shoulder turn with the club across your shoulders looks and feels longer than when you began.
- Your first few full swings make solid contact without you holding back.
Make it easier or harder
Easier: Do only the first two moves for a few minutes, using smaller swings and shallower lunges.
Harder: Add more reps and a bigger range on each move, and finish with full swings at your normal pace.
Common questions
How long should a golf warm-up take?
Five to ten minutes is enough for most golfers. Spend it on easy movement, then build into your swings.
Should I stretch and hold positions before a round of golf?
Moving stretches are the better choice before you play, because they warm you up and prepare your joints to turn. Save long holds for after the round. Stop if anything hurts.
