What is the ideal way to physically prepare your body for play?
As a physical therapist for some professional players and golf Canada’s national amateur team, I am often asked, “What is the best way to warm up before a round or a practice session at the range?” Like a golf swing, every player is unique in the way he or she gets loose and prepares to hit balls. However every warm up should include specific components that prepare the body for play. That way, by the time you’re standing over your first ball, your body feels ready to fire.
As demonstrated by team Canada’s Hugo Burnard, there are the components of a great golf warmup that will prepare your body physically for consistent performance.
- Blood flow
Begin the physical preparation by either slowly jogging on the spot for five minutes or walking briskly for 10 minutes around the range. You should feel a light sweat but not be out of breath. This will provide the required energy to hit balls.
- Flexibility
I’m not a fan of stretching before golf because we lose our proprioceptive physical awareness, meaning our muscle and joint sensors lose their sensitivity. But I do recommend improving the flexibility of the muscles of the lower met lower back, buttocks, hamstrings and calves using a long iron and massage out the muscle with the shaft of the club.
- Mobility
Begin with the large joints the hips, midback and the 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. This will promote the full range of motion required in the swing.
- 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 rotating 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, slowly increase the speed that you rotate until you have mimicked the speed of your back and down swing. Repeat this on the trail leg.
Finally, stand in a golf ball golf posture without a club and practice your swing. Focus on maximizing the motion of the hips, thoracic spine and shoulders. Then do it again but instead close your eyes and focus on your weight shift, balance and what your swing looks like from the back from a side and above. The full warmup only takes about 10 to 15 minutes to complete and will ensure that you’re physically ready by the time you arrive at the first tee.
