The Proper 5-Minute Pre-Round Warm-Up

Most golfers rush to the course. Life is busy. Work is busy. Getting to the golf course itself is a success. But you cannot show up to the first tee cold and expect to perform. Your body needs preparation before speed.

 

Today I’m going to give you a very passive but extremely effective pre-round warm-up routine that takes 4–5 minutes and prepares you to move efficiently.

 

All you need is a club or speed stick.

 

 

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Step forward into a split stance.

Flex your knees — knee stacked over ankle.

From here:

 

Switch sides and repeat.

 

This movement primes your rotational system without forcing it.

The key is feel — not force.

 

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Place the club behind your back.

Take a driver posture.

 

Now simply rotate:

 

Backswing.

Follow through.

 

Repeat several times.

 

This is about sequencing and awareness — preparing your body before asking it to swing aggressively.

 

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Hold the club in front of your thighs.

 

Right step.

Knee flexion.

Load.

Rotate with width.

 

Bring feet together.

Follow through with width.

This teaches:

 

Specifics matter. Everything should be done with purpose.

 

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Post up on one side.

 

Toe dorsiflexed.

Gentle leg swings.

 

Switch sides.

 

Tight hamstrings restrict rotation and can stress your lower back. Loosen them before you tee off.

 

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You cannot expect peak performance from an unprepared body.

 

This warm-up:

 

✔ Improves mobility

✔ Activates lower body

✔ Enhances sequencing

✔ Reduces injury risk

✔ Prepares you for speed

 

And it takes less than 5 minutes.

 

Prepare your body.

Swing with purpose.

Go play great golf.

 

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If you want structured golf-specific warm-ups, mobility sessions, strength programs, and speed training built specifically for golfers…

 

 

Train like the pros.

Hit It Great.