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Sports training

Golf warm-up

Experts agree on the order: some easy aerobic exercise, golf mobility, then practice swings. The middle block is the warm-up that cut low back pain episodes in a trial of 45 teenage golfers, done twice through before every session; it hasn't been tested in adults. Warming up hasn't been shown to prevent injuries in adult golfers, but it does seem to help you hit better. Skip long static stretches before you play.

10 minBeginner9 movesA wallHip flexors · Back · Glutes · Hamstrings · Quads · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Standing march2 to 3 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk, arms swinging; or walk briskly to the first teeHarder: Standing band hip flexion

Turn and hinge (twice through, no rest)

2 rounds

  1. Standing hip CARs10 turns onto your lead leg
    Beginner · 3D demoStand on your lead leg, a hand on the club, and turn your trunk towards it so the lead hip rolls inHarder: 90/90 hip lift-off
  2. Standing trunk twist5 each way
    Beginner · Back, Abs · 3D demoA club across your back, feet wider than your shoulders; turn your hips and chestHarder: Cobra pose (Bhujangasana)
  3. Hip-hinge practice10
    Beginner · Glutes, Hamstrings, Back · 3D demoA club along your spine; bend and straighten from the hipsHarder: Dumbbell Romanian deadlift
  4. Overhead side bend5 each side
    Beginner · 3D demoThe club in both hands overhead, feet wideHarder: Overhead lat stretch at a bench
  5. Reverse lunge with rotation5 each side
    Intermediate · Quads, Glutes, Abs · 3D demoTurn over the front leg. The trial lunged forward holding the club levelEasier: Reverse lungeHarder: Deficit reverse lunge (from a platform)
  6. Jump squat5
    Intermediate · Quads, Glutes, Calves · 3D demoSquat until your knees are bent to about 90 degrees, jump and land softly; 5 bodyweight squats if your knees or back objectEasier: Bodyweight squatHarder: Box jump

Shoulders and wrists

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · 3D demoWork around any pinchEasier: Arm circles
  2. Wrist & forearm flow10 slow reps each direction
    Beginner · Forearms · 3D demoCircles, then palm up and palm downHarder: Wrist flexor stretch

Tips

  • Then take 5 to 10 easy swings with a short iron, building to full swings, and start range balls with wedges.
  • Keep any static stretch short: in young golfers, a 20-minute stretching routine before hitting cut clubhead speed by about 4%.
  • With osteoporosis or a past spinal fracture, keep every turn smooth and comfortable and leave out the jump.
  • With back pain, nothing is banned: keep pain mild and settling, as our back pain guide says, and skip the jump while it's sore.
  • Leave the course when you hear thunder: golf clubs and buggies can conduct lightning.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the golf warm-up take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.