GOLF SPECIFIC WARM-UP GUIDELINES

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GOLF SPECIFIC WARM-UP GUIDELINES

By Renee Gomes Da Silva, Sports Scientist

BEFORE ROUND OR PRACTICE SESSION

(DYNAMIC MOVEMENTS/ROLLING BEFORE ROUND)

  1. RELEASE (1-2 MINUTES PER EXERCISE)

FOAM ROLLING OF ALL AREAS (ITB-QUADS-HAMSTRINGS-LOWERBACK-GLUTES)

  • THIS IS TO BE DONE AT HOME OR IN A CHANGE ROOM AS YOU ARRIVE
  • ALTERNATIVEY TO A FOAM ROLLER YOU CAN USE A HARD BALL OR TENNIS BALL, A FROZEN WATER BOTTLE.
  1. RAISE YOUR HEART RATE (5 MINUTES LIGHT CARDIO @60% OF HEART RATE MAX)
  • 30 SECONDS JOGGING ON THE SPOT
  • 30 SECONDS BUTT KICKS
  • 30 SECONDS JUMPING JACKS
  • 30 SECONDS HIGH KNEES
  1. MOBILISE (2 SETS/8-10 REPS/HALVE THE REPS PER LEG)

ASSISTED STRETCHING USING GOLF CLUB/TOWEL/ELASTIC

(See stretches below)

  1. PROTECT (STRENGTH/ACTIVATION EXERCISES – 10 REPS)

(See exercises below)

Thoracic rotations

Thoracic opener

  • Stand slightly lower than address posture and place one forearm between your knees
  • Place the other hand (the back of your hand) on your lower back
  • Rotate to open up your shoulders and then close
  • Perform 10 reps per side

Cross-body stretch

  • Stand in an address position
  • Cross your left arm on your chest and hold it at the elbow with your right arm (if right-handed golfer). Cross your right arm on your chest and hold it at the elbow with your left arm (if left-handed golfer).
  • Pull your shoulder blades together
  • Rotate into your backswing position
  • Repeat 10 times

Windmills

  • Stand in an address position
  • Cross right arm across chest and left arm above your head
  • Rotate to the side and reach as far sideways and upwards as you can
  • 10 times per side and change sides and arms

Dynamic lower back

  • Start by standing on your left leg, your right foot behind your left knee and your standing knee unlocked, in perfect posture, with your arms against a wall in front of you and your shoulder blades back and down.
  • Slowly turn your upper body, as far as you can, from side to side for the desired number of repetitions.
  • Repeat while standing on the other foot.

Shoulder circles
Instructions:
• Stand in an upright position with arms at your sides
• Make big controlled circles with your arms, circle anti-clockwise
• Finish reps before changing to clockwise circles

Glute activation (standing clam)

Instructions:

  • Standing on one leg balance against a club and hold it with both hands
  • Bend your free leg at the knee
  • Lift your knee out to the side as you contract your glute muscle and then bring knee back to starting position

Or  Hip opener

Instructions:

  • Begin standing upright with hands on your hips
  • Lift one leg straight in front of you so that your thigh is parallel to the floor
  • Now rotate your hip outwards and lift your knee out to the side and then lower to the floor
  • Repeat on the other leg (5 repetitions per leg).

Modified Good Mornings

Instructions:

  • Slightly flexed knees
  • Grab club and bend at hips
  • Let arms hang relaxed in front of legs
  • Stretch hamstrings and lower back by lowering club down legs

Lunge twist

Instructions:

  • Start in a standing position with arms straight in front of you holding a golf club in both hands at arm’s length
  • Lunge forward with one leg and twist upper body including arms to the same side as the leg that is forward and then return to starting position (feet together standing upright)
  • Lunge backwards and return to starting position