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DO YOU SWING TO WARM UP… OR WARM UP TO SWING?

by | May 6, 2026 | Golf Performance, Golf Strategy, Physical Therapy | 0 comments

DO YOU SWING TO WARM UP… OR WARM UP TO SWING?

The goal of a proper golf warm-up is simple: prepare your body and mind for the demands of 9 or 18 holes.

Most golfers know they should warm up. Few actually do it effectively.

Recent evidence suggests that a well-designed warm-up can actually result in a number of physiological responses that can potentially increase subsequent performance on the golf course.

A couple of positive effects and how it relates to golf from a well-designed warm-up are:

    • Faster muscle contractions = increased speed –> increased distance
    • Improvements in rate of force development = increased power –> increased distance
    • Lowered viscous resistance in muscles and joints = increased mobility –> increased turn
    • Improved oxygen delivery and blood flow = decreased stiffness to muscles and joints –> increased turn
    • Increased psychological preparedness for performance (Don’t underestimate the game between the ears!)

Warning: This will take more than going from ‘trunk to tee’.

 

Part 1 = 5 Minutes of Aerobic Activity

The goal here is to raise heart rate, improve blood flow, and increase muscle temperature.

Get creative:

    • Take the ‘long way around’ to the clubhouse or range
    • Walk a hill near the practice green
    • Go up and down a flight of stairs 

Part 2 = 5 Minutes of Golf-Specific Mobility

A warm-up should prepare your body for the movements required in the actual golf swing.

The 4 biggest areas golfers need adequate mobility and rotation in is:

    • Neck
    • Thoracic spine
    • Shoulders
    • Hips

In this HOME ASSESSMENT GUIDE I go into detail of these 4 areas. A good warm-up doesn’t have to be long if you do it specifically to the game of golf.

Part 3 = 10 Minutes Hitting Balls

A simple rule of thumb:
7, 7, 7

    • 7 wedges or short irons
    • 7 mid irons
    • 7 fairway woods or drivers

PRO TIP: Make 3-4 of those woods or driver swings ALL OUT speed..this will help fire up your nervous system to boost your clubhead speed before the round

Maybe this is experience talking, but after watching a lot of golfers hit balls on golf simulators and Trackman, most golfers hit their ‘average/top’ club head speed between balls 20-30.

Very few players, regardless of how in shape they are, can step right up and reach the higher end of their club head speed without an appropriate amount of swings

 

Part 4 = 5 Minutes Chipping & Putting

You know this is where the strokes add up…

Chip a few to get your feel going.

Putt a few to get the speed of the greens.

Boost your confidence in seeing a few putts go in.

IMPORTANT: a warm-up should end no more than 15 minutes before the start of the first swing.

The Take Home For Today Is More Than Just a Few Stretches

You can do the math…but YOU HAVE TO GET TO THE COURSE EARLY

This takes discipline. 

We’ve all done it where we’re flying out of the office or house to catch a tee time. Obviously, life happens and you’re going to go from ‘trunk to tee’ every now and then. But don’t make it a habit. 

Discipline yourself and your game to get to the course early.

If you want to feel better, move better, and play better more consistently, showing up 45 minutes early is arguably more important for readiness than the 5 ‘stretches’ you choose to use…it can make a significant difference.

Example for a 10:00am Tee Time

    • 9:00 → Leave home/work
    • 9:15-9:25 → Arrive, shoes on, aerobic walk
    • 9:30-9:50 → Mobility work, range balls, short game
    • 9:50-10:00 → Show up to the first tee relaxed and ready to get the bets lined up

Be ready to play on the 1st tee, not the 5th, and get ahead in the match early!

Hit ’em straight,

 

Dr. Wade Roberts

P.S. For a limited time, we’re offering FREE MOBILITY SESSIONS. This is a focused, in-person visit with a Doctor of Physical Therapy where we assess movement limitations, address stiffness and mobility restrictions, and help you understand what may be affecting your swing and your body.

 

FREE MOBILITY SESSION

Ready to take a look at what may be holding you back? 

Schedule your free 20-minute mobility session below! 

Ready to fast-track your progress?

Schedule an intro call and we’ll identify which rotary center is actually holding you back.

SCHEDULE A FREE INTRO CALL NOW

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