Golf Warm-up Routine

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By Diego D

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  • 25 Replies
  1. Diego D

    Diego D
    Miami, FL

    I am 36 years old, and my body is not as fit as it used to. When I was younger I could perfectly jump from the car straight to the first tee.

    Now, my golf warm-up routine goes like this: some active stretching in the carpark and a bucket of balls at the driving range 15-20 minutes. This sounds like a lot, but that is the minimum my body and 'game' requires to match my average golf skills on the first tee.

    Due to recent restrictions, some golf clubs have decided to limit the number of bays or close their driving ranges momentarily.

    I would like to know with or without driving range, what is your warm-up routine before you tee off?

  2. Paul T

    Paul T
    alpharetta, GA

    At a minimum (54 years old here) at the course....I'll stretch my calves, do a few windmills with my arms/shoulders (blown out rotator cuffs), baseball swings - step swings. I don't always hit balls prior.

    Ideally, at home, before a round, I'll do a number of foam roller things on my upper back, chest, lats., buttocks, legs.
    Use a lacrosse ball to pinpoint shoulder blades and buttocks. Stretch for about 10 min, legs, hips, calves. I'll swing a club about 20 times as bones crack, increasing intensity. Then I'll hit 30 balls or so prior to round.

    After all that, I'll hit my first ball weakly into the woods, never to be found again.
  3. Lance P

    Lance P
    Hillsborough, NC

    One warmup drill my chiropractor suggested has me taking swings warming up both right handed and lefty. Helps stretch both sides of my hips. And activates my glutes!!
  4. Diego D

    Diego D
    Miami, FL

    Lance P said:

    One warmup drill my chiropractor suggested has me taking swings warming up both right handed and lefty. Helps stretch both sides of my hips. And activates my glutes!!

    Thank you. I never thought about swinging both ways. I'll give it a go.
  5. MADGOLFER

    MADGOLFER
    HENDERSON, NV

    I try to at least swing my SKLZ Gold swing trainer for 5 minutes. If I have time for the range I will hit 3 balls with every club, then head to the chipping area. Last i go to the putting green. I always try to chip if I can't do anything else before a round. Madgolfer hitemstraight
  6. Diego D

    Diego D
    Miami, FL

    MADGOLFER said:

    I try to at least swing my SKLZ Gold swing trainer for 5 minutes. If I have time for the range I will hit 3 balls with every club, then head to the chipping area. Last i go to the putting green. I always try to chip if I can't do anything else before a round. Madgolfer hitemstraight

    I am interested in getting one of those swing trainers; either the SKLZ Glod Flex or the Orange Whip, however, I have two many things in my bag. I recently bought the SKLZ alignment rods (I wish I had bought the TT Titleist). Anyway, I think I am adding to many things to my bag.

    Do you carry your bag? or do you use a golf cart?
  7. MADGOLFER

    MADGOLFER
    HENDERSON, NV

    I do both (70% cart, 30% walk). But when I walk i change my bag to my 4 UP Stadry...madgolfer hitemstraight
    Post Image
  8. Chuck Z

    Chuck Z
    Mt Pleasant, SC

    I am the worlds worst about not warming up other than a few swings and hitting a nine iron and an hybrid at the range, plus a few putts before teeing off.......seems to get me loose and get some sort of tempo for the day......small bucket....
  9. Darryl M

    Darryl M
    Wichita, KS

    At 57 I do 1 hour workouts 3 times a week. Lots of legs & core work with upper body free weights mixed in. Running Cardio & Elipitical machine

    I'm not stiff but the muscle mass I am building needs stretched to be used properly in my golf swing.

    At the course I have to stretch my whole body to get loose, but mostly my legs.

    I use golf cart for my calves & hamstrings & twist to stretch my core.
    If not a golf cart I find a way to stretch my quads & hamstrings while sitting on the ground in a hurdler stretch (baseball days)
    I bend at the waist also to stretch legs, hamstrings etc etc
    Upper body has always stayed pretty limber so don't do much there

    After I stretch I swing my driver with the cover on it like a baseball bat with a weight on it, relaxed and not fast then I'll swing two irons to get upper body mobile.

    Then go to the first tee & fade one out of bounds LOL

    I don't hit balls to loosen up, I do chip & putt though before every round

    DM
  10. THuhn

    THuhn
    Saint Johns MI

    I second the SKLZ Gold swing trainer. I do carry it in my bag and worst case, take a few swings left and right on the first tee before playing. With time, I'll do a few more arm stretches with it and more swings. I always swing both left and right with it.

    I either use a golf cart or Bag Boy Nitro push cart.
  11. I usually try to hit like 30 balls then chip and putt. I noticed though that this summer, 4 of my top 5 rounds were when I went to courses without ranges and spent more time on short game green.
  12. Hi Diego, before you stretch, I recommend a brisk walk to get the blood flowing. It will make your stretches more effective. If you are not currently, I recommend getting some exercise and doing stretching every day. This will help you stay more limber on golf days. I am 61 and carry 18 on a regular basis.
  13. Diego D

    Diego D
    Miami, FL

    Erich F said:

    Hi Diego, before you stretch, I recommend a brisk walk to get the blood flowing. It will make your stretches more effective. If you are not currently, I recommend getting some exercise and doing stretching every day. This will help you stay more limber on golf days. I am 61 and carry 18 on a regular basis.

    Thank you for your advice, Erich. I had never thought about a brisk walk to get the blood flowing before playing, and now that I think about it, it makes sense. I will give it a try next time I play.
  14. Chuck Z

    Chuck Z
    Mt Pleasant, SC

    Will be 74 in less than 30 days and only have so much energy left after back surgery and with pulmonary issues, my doctors tell me to just go play golf an enjoy the day. No walking for me, which saddens me. My click gear is gathering dust in my work shed. If I can go out and shoot in the low 80's and maintain my 11 handicap guess I should be happy. Warm up is whatever it takes to get your aged body ready to play. ha..ha..ha... with respect as always.....cheers
  15. Chuck Z

    Chuck Z
    Mt Pleasant, SC

    and when I get to the first tee, stripe it down the middle......guess it is working.....
  16. 19hole

    19hole
    Reading, MA

    I try to plan enough time to fully warm up prior to a round.

    I usually will stretch legs and shoulders. Then make 3/4 speed swings holding 2 clubs. Then off to the practice area.

    I will hit 20-25 wedges, 20-25 8 irons, 15-20 5 irons, 5-10 hybrids and then 5-10 drivers. Finish with 5-10 half wedges then a few minutes on the putting green.

    I do this 3 mornings a week. Before I was in my 60's, this was an every morning ritual even if I didn't go onto the course.
  17. I'm 49 and definitely need plenty of time to loosen up.. I try to get to the course at least an hour before my teetime. I'll usually putt for about 10-15 minutes then chip for 5-10 mins.. then to the range. 10-15 balls with my wedges then work up to my 5 or 4 iron.. depends on what's in my bag. Then about 5-10 drives.. 10-15 with 3/5 woods & hybrid.. Last two shots I'll hit will be what I'll hit on #1.. so Driver & 3 wood off the deck since it's a par 5 :-)
  18. gary h

    gary h
    Torrance, CA

    I swing with the swing trainer and chip a few shots; if I have more time, I will hit a small bucket to ensure I hit the ball
  19. Doug E

    Doug E
    Urbana, MD

    I do a series of golf yoga stretches before I leave for the course. When I get to the course (which is only 1 minute from my home), I try to putt a few first, mainly to get a feel for the day's speed. I try not to focus on much else there.

    Then I go to the range. I take my Orange Whip, driver, hybrid, a mid iron and 54* Vokey. That's usually it. I spend about a minute loosening up with the OW and finding a nice easy tempo. Then I hit five or six full wedges, four or five irons, two or three hybrids, then pitch and chip 10-12 with the 54 again, before finally hitting driver until I find a good swing. Usually four or five drives. I like to end with good driver swings so the feel is still fresh in my head when I hit the first tee a couple minutes later, rather than to putt before teeing off.

    Hitting too many balls on the range before a round can be a detriment, particularly for those of us dealing with aging bodies. We have to pace ourselves if we want to stay strong.
  20. I keep a resistance band in my bag and use that to get the muscles warmed up. Not only does this keep me from getting injured it also makes me play way better. I used to really not start playing well till about the 5th hole. Now I almost get a sweat going before teeing off and I play much better.
  21. Mark E

    Mark E
    Wichita, KS

    I like to hit balls before I tee off. I'm getting older now, so it helps to loosen me up, as well as find my tempo.
  22. Diego D

    Diego D
    Miami, FL

    Several TT members state that they use an Orange Whip or SKLZ Gold Flex golf swing trainer to warm up. I honestly believe they are both great products which help improve tempo, flexibility and strength, however, I got used to carrying in my bag a swing 'sock' and/or a swing 'donut'. You can call me old school, but is this technology that good; should I get rid of my swing 'donut' and swing 'sock'?

    Additionally, I think I already carry enough things in my bag. Please let me know what you think :)



  23. Diego D

    Diego D
    Miami, FL

    My grandfather and father used the swing 'donut' and I felt avant-garde :) when I introduced the swing 'sock' into my warm-up routine.

    To be honest, I feel nothing replaces a good active stretch and a bucket of balls, but even after stretching and going to the driving range, it always takes me a while to find my 'tempo'...sometimes 18 holes.

    I kind of find my 'tempo' on the 19th :)

    What do you do to find your 'tempo'?

    Post Image
  24. Clinton M

    Clinton M
    flowery branch

    I practice at the driving range.
  25. Jerome C

    Jerome C
    London Ontario Canada

    I do a series of golf stretches before I leave for the course. When I get to the course I try to putt a few first, mainly to get a feel for the day's speed.
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