Golf Warm-Up Routines
Comprehensive pre-round preparation for optimal performance and injury prevention
The Science of Golf Warm-Up
A proper warm-up routine is essential for peak performance and injury prevention in golf. Studies show that golfers who follow structured warm-up routines perform better and have fewer injuries.
Performance Benefits
- • Increased club head speed
- • Better swing tempo
- • Improved accuracy
- • Enhanced feel and touch
- • Mental preparation
Injury Prevention
- • Reduced muscle strain
- • Joint mobility
- • Tendon preparation
- • Lower back protection
- • Shoulder stability
Mental Preparation
- • Focus development
- • Confidence building
- • Routine establishment
- • Stress reduction
- • Goal setting
30-Minute Comprehensive Warm-Up
Phase 1: Dynamic Stretching (5-7 minutes)
Upper Body
- • Arm circles (forward and backward) - 10 each
- • Shoulder shrugs - 10 reps
- • Trunk rotations with club - 10 each direction
- • Side bends with club overhead - 8 each side
Lower Body
- • Leg swings (front to back) - 10 each leg
- • Leg swings (side to side) - 10 each leg
- • Hip circles - 8 each direction
- • Walking lunges - 6 each leg
Phase 2: Swing Preparation (8-10 minutes)
Practice Swings (3-4 minutes)
- • Start with slow motion swings - 5 swings
- • Half swings with focus on tempo - 10 swings
- • Three-quarter swings - 8 swings
- • Full swings at 80% - 5 swings
Weighted Club Work (4-5 minutes)
- • Two clubs together or weighted club
- • Slow, controlled swings - 10 reps
- • Focus on maintaining balance
- • Gradually increase tempo
Phase 3: Ball Striking (15-17 minutes)
Wedges (5-6 min)
- • Start with 30-yard pitches
- • 10-15 balls
- • Focus on solid contact
- • Feel for distance control
Mid-Irons (5-6 min)
- • 7-iron to start
- • 10-12 balls
- • Work on tempo
- • Check ball flight
Driver (5 min)
- • 8-10 balls maximum
- • Start at 80% power
- • Focus on center contact
- • End with confident swing
15-Minute Express Warm-Up
Minutes 1-5
Quick Stretch
- • Trunk rotations - 8 each way
- • Shoulder circles - 8 each way
- • Hip rotations - 8 each way
- • Practice swings - 10 total
Minutes 6-10
Short Game
- • Wedge shots - 8-10 balls
- • Focus on rhythm
- • Half swing to full
- • Feel for contact
Minutes 11-15
Full Swings
- • 7-iron - 5 balls
- • Driver - 5 balls
- • Focus on tempo
- • End confidently
Putting Green Routine
Speed Development (5-7 minutes)
Long Putts
- • Start with 30-40 foot putts
- • Focus on speed, not line
- • Try to stop ball within 3 feet
- • Practice both uphill and downhill
Distance Control
- • Putt to fringe, not hole
- • Vary distances: 20, 30, 40 feet
- • Feel for green speed
- • Note any slopes or grain
Accuracy Practice (5-8 minutes)
Short Putts
- • 3-6 foot putts around hole
- • Make 5 in a row from 3 feet
- • Practice different slopes
- • Build confidence
Breaking Putts
- • Practice left to right breaks
- • Practice right to left breaks
- • Start with 6-8 foot putts
- • Read green carefully
Weather-Specific Warm-Up Adjustments
Cold Weather Modifications
Extended Preparation
- • Add 10-15 minutes to routine
- • Start indoors if possible
- • More dynamic stretching
- • Keep muscles warm between shots
Focus Areas
- • Hand and wrist flexibility
- • Core temperature elevation
- • Joint mobility emphasis
- • Gradual swing speed increase
Hot Weather Modifications
Heat Management
- • Start hydrating early
- • Seek shade when possible
- • Shorter, efficient routine
- • Monitor for heat stress
Adaptation Strategy
- • Less dynamic movement
- • Focus on feel and touch
- • Conserve energy
- • Mental preparation emphasis