GOLF MOBILITY WARM-UP GUIDE: HIT IT WELL OFF THE 1ST TEE
We've all been there – the first tee nerves, worried about what our player partners will think of us, and body that feels as stiff as the nearest oak tree. Perhaps, in previous rounds you have sliced or pulled the ball into the rough or felt your body click and crunch as you attempt that first tee shot.
It's a feeling that we have all experienced far too often and one that can throw you off your entire round. But what if I told you that the key to avoiding these poor shots and feelings might just lie in the often overlooked yet critically important pre-round golf warm-up?
Tee-off to Success: Warming Up for Performance and Injury Prevention
Warming up before a round of golf is a proven and simple strategy that can help you play better and reduce the risk of injury. The benefits of a proper warm-up not only help your body to move better and swing fast but it will also prepare you mentally for the round ahead.
Performance Boost
A good warm-up triggers physiological responses in the body that enable you to swing well on that first tee shot. A golf specific warm-up will Increased blood flow to muscles improves their pliability, allowing for a better range of motion and more fluid golf swing. Opens up neural pathways helping you to swing the club fast and hit the ball further. Plus, the psychological boost of feeling physically prepared translates into greater confidence and helps you relax as you step onto the course.
Injury Risk Mitigation
Warming up isn't just about maximizing your swing speed; it's about protecting your body from potential harm. The explosive powerful movements that take place in golf a golf swing places significant stress on muscles, tendons, and joints. A golf specific warm-up effectively prepares the body, reducing the likelihood of strains, sprains, and other injuries.
How to warm-up for golf: The ultimate pre-round golf warm-up…
1. Activation
Begin with squats, and lunges. These exercises prime your legs for stability and power, which is crucial for swing fast and feeling stable.
2. Hip Mobility
Perform rotation over fixed foot (see image below) to mimic the hip movement that takes place within the golf swing. Mobilising your hips ensures smoother transitions, helping you swing the club technically better.
3. Spinal Mobility
Perform gentle spine rotations to enhance the flexibility in the mid portion of your back which is crucial for a full backswing and follow-through (shown picture below).
4. Shoulder Mobility
Incorporate the posterior shoulder stretch as shown in image below. Adequate shoulder mobility can prevent should strength but will help you get better width in your back swing and follow through.
Thanks for reading
by Dr. Zach Gould
BESPOKE PROGRAM INCLUDES…
Training plan to build strength
Golf Speed & Power training
Video demo & technique support
Designed around on your golf swing
Golf specific pre-round warm-up
Golf specific daily mobility routines
Recovery routine
Scheduled around your competitions
Meal recipes & nutrition support
