This 10-minute warm-up routine will help prep your body for the first tee.
Before they step onto the first tee, professional golfers will spend anywhere between 45 and 90 minutes getting ready to play. That will include stretching, loosening up the body, hitting some balls on the range and then, finally, chipping and putting.
Very few amateurs devote that kind of time before they tee off, but you can achieve a lot in just 10 minutes to get your body ready.
Get rolling
Foam rollers [above] and spiky balls are accessible to everyone and should play a part in your warm-up routine.
Start by foam rolling your spine for one minute. That will help loosen up your lower back all the way through to your shoulder blades. Next, use the spiky ball to target either side of your hips and then move into some rotational stretches. The ‘open book’ stretch is a thoracic spine mobility exercise that is a great way to also get some movement through the torso and shoulders.
If you have access to physio bands, some functional-movement drills will help activate the glutes and posterior chain.
Limited range
The old adage that something is better than nothing certainly applies to a warm-up before golf. If you don’t have access to a foam roller or spiky ball, hitting balls on the range can be a substitute, but your mindset will be important.
Simply use it to get your body moving; don’t spend time trying to hit the shots you hope to replicate out on course. Swing easy and let your body know what’s coming.
Who knows, you might find a tempo that serves you well throughout the round.
• Based at Royal Fremantle Golf Club, Oliver Goss is a PGA professional and coach for the Golf WA men’s and boys’ squads. You can find TrainedByOG on Instagram and Patreon.
Whether you’re looking for golf-specific stretches, regular coaching or expert club-fitting, The Pro Will Know. Find your nearest PGA professional at golf.com.au/find-a-pga-pro
