We’ve all done it: tearing into the car park, slamming the boot, pulling the buggy out, and jogging straight to the first tee with barely five minutes to spare. You take two aggressive practice swings, step up to the ball, and inevitably block it two fairways over.
If you want to start shooting lower scores right out of the gate (and avoid tweaking your back on the front nine), you need to prep your body. We sat down with the experts at Glen Waverley and Oakleigh Golf Courses to find out exactly how to get ready.
Pro Insights with Head Professional, Ben Paine
Our Head Professional, Ben Paine, shared his top advice for ensuring your body and your game are fully prepped before you even look at the first fairway.
Ben emphasises that stepping onto the tee cold puts both your scorecard and your health at immediate risk,
"Without a warmup, you are walking to the first tee without being physically prepared. We all play golf for enjoyment; if you get injured due to a lack of preparation, you will be forced to skip your weekly golf games."
While hitting practice putts or loosening up with a wedge gets your touch dialed in, Ben highlights why taking care of your body must come first if you want to stay in peak form week after week:
"I think every golfer should complete some form of a physical warmup for injury prevention. A golf-specific warmup such as putting or hitting a few balls is great for your performance, but the stretching will keep you playing for longer."
To build a routine that delivers maximum results without taking up your whole morning, Ben recommends a simple, progressive structure that transitions from mobility straight into swing speed:
"I think the best warmup consists of about 5-10 minutes of body movement. Starting with light dynamic stretches before moving into some more explosive moves to simulate the pressures your body will be under in the golf swing. For serious golfers, a warmup bag with a foam roller, spikey ball, and exercise bands will be a great addition to your warmup. I would always recommend getting to the range or nets to hit a few balls so your body can start small and build up as well."
The Quick First-Tee Warmup
Pressed for time? Ben recommends this simple four-step sequence everyday golfers can complete right on the first tee to mobilise the body from the ground up:
- Leg Swings: 10 forward-and-back and 10 side-to-side swings per leg to wake up the hips, glutes, and hamstrings.
- Torso Rotations: Place a club behind your back, get into golf posture, and rotate back and through 10 to 12 times to mobilise your spine on the swing plane.
- Overhead Side-Bends: Hold a club overhead and side-bend 5 times per side to stretch the lats and obliques.
- Weighted Swings: Make 8 to 10 continuous swings holding two clubs, gradually increasing speed. This will prepare your muscles to swing fast and with tempo.
Finish with three full-speed practice swings to ensure you're ready to go!
Tips from the Pro Shop
If you struggle with preparing for your round, contact Ben on 0481 086 605 to book a pre-round warmup planning lesson. Ensuring your pre-round preparation is specific to your needs and efficient can save your round before it even starts!