PRE-ROUND WARM-UP

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PRE-ROUND WARM-UP

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 changing room as you arrive.
  • Alternatively to a foam roller you can use a hard ball or tennis ball, a frozen water bottle.

2. 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

3. Mobilise (2 sets/8-10 reps/halve the reps per leg)

Assisted stretching using golf club/towel/elastic

Golf Rotations

Instructions:

  • Place club over shoulders behind head
  • Grab at each end of club
  • Assume golf posture and rotate upper body back and through
  • Keep lower body quite still and feel the stretch in the core
  • Repeat each side 10 times

Or

Heaven and earth stretch

Instructions:

  • Begin in a standing upright position
  • Lunge forward with one leg placing your opposite hand on the floor next to your foot
  • Rotate your torso and arm closest to the leg that is forward

Shoo the chickens

Instructions:

  • Start in an upright standing position
  • Bend from your lower back keeping knees as straight as possible and put one foot forward on your heel
  • Keep your front leg straight while bending the back leg
  • Stretch forward over your front leg to feel the stretch in your hamstring
  • Keep changing legs and walking forward

Leg swings

Instructions:

  • Place your club on the floor and lean on it will one hand
  • Swing one leg forward and backward
  • Now face the club and hold it will both hands
  • Swing one leg side to side

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).

Single leg torso turns

Instructions:

  • Cross arms across chest holding a golf club across shoulders
  • Stand on one leg maintaining a stable lower body and pelvis
  • Turn from right to left
  • If you are wearing a belt, your belt buckle should not move
  • Repeat 10 times per leg

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.

4. Protect (Strength/activation/exercises – 10 reps)

Shoulder circles

Instructions:

  • Stand in an upright position with arms at your sides
  • Makes 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 duck walks if band available

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