As physical therapists for some professional players and the National Amateur team we are often asked what is the best way to warm up for a round or a practice session at the range. Like their swing each players warm up and preparation for hitting balls is as unique as they are. However every warm up should include specific components that prepare your body so that every time you stand over the first ball your body is feels ready and feels the same as the beginning of the previous days play.
The body requires blood flow to provide the required energy to hit balls, the mobility of the joints and flexibility of the muscles for the full range of motion required, and needs activation of the nervous system to co-ordinate which muscles stabilize and which drive the swing.
Here are the components of a great golf warm up that will prepare your body physically for having a consistent performance.
1. Blood Flow
Begin the physical preparation by either jogging slowly for 5 minutes or walking briskly for 10 minutes around the range. You should feel a light sweat but you should not be out of breath at the end of this component.
2. Flexibility
Not fans of stretching before golf, because we loose our proprioceptive physical awareness due to the muscle and joint sensors being stretched and loosing their sensitivity. But we do recommend improving the flexibility of the muscles of the mid-lower back, buttocks, hamstrings and calves using a long iron and massaging out the muscle with the shaft of the club.
3. Mobility
Begin with the large joints the hips, lower back and shoulders by dynamically moving them in as many directions as you feel they should move in. For example swing the leg back and forth or side to side.
4. Neural Activation
To get the fuse box (your brain) and the wiring (nerves) sending the right information to the muscles we need to turn on all the correct switches (activation).
Begin by standing on the lead leg and rotate side to side with optimal control of your balance. When you feel that you are able to rotate as far as you need for your ideal golf swing then slowly increase the speed that you rotate until you have mimicked the speed of you back and downswing. Repeat this on the trail leg.
Finally stand in golf posture without a club and practice the your swing focusing on maximizing the motion in the hips, thoracic spine and shoulders. Finally, do this again but this time close your eyes and focus on your weight shift, balance and what your swing looks like from the back, side and above.
The whole warm up should be completed in 10 -15 minutes and will ensure that you are consistently physically ready when you hit your first ball at the range or on the 1st tee box.
Greg Redman
Team Canada Head Physiotherapist and Strength Coach
