A proper warm-up is the difference between shooting 85 and 95. This 10-minute routine activates your muscles and prepares your swing.
Research highlighted by the National Institutes of Health (NIH) shows dynamic warm-ups reduce musculoskeletal injury risk in recreational athletes. See nih.gov.
Minute 0-2: Dynamic Stretching
- 10 arm circles (forward and backward)
- 10 torso twists each side
- 10 leg swings (forward and lateral)
Minute 2-4: Half-Swing Wedge Shots
Hit 10 half-swing wedge shots on the mat. Focus on tempo and solid contact. Let the club do the work.
Minute 4-6: Full Swing Mid-Iron
Hit 5 full swings with a 7-iron. Don't worry about distance. Focus on rhythm and balance.
Minute 6-7: Driver Swings
Hit 3 controlled driver swings. Focus on a smooth tempo, not max power.
Minute 7-8: Chip Shots
Hit 5 chip shots. Feel the clubhead and practice your short game touch.
Minute 8-9: Putting Stroke Practice
Hit 5 putts on the mat. Focus on square face at impact and smooth tempo.
Minute 9-10: Final Prep
- 3 deep breaths to relax
- Visualize your first tee shot
- Choose your target and commit
This warm-up is designed for your home mat before heading to the course. Do it every time for consistent starts.