Golf Fitness - Warm Up

How many of us take the time prior to a game of Golf to warm up ?

The most effective way to prevent an injury is to warm up. It is inconceivable to imagine a professional footballer or athlete not warming up before competing and yet it is amazing that most golfers still do not perceive that golf is a dynamic sport in which huge forces are generated through the body.

Modern golf professionals now spend time preparing for their game so that when they step on to the first tee, they are fully prepared to play at the top of their game from their first shot. Most amateurs, however, leave the office late, sit in an air conditioned car, dash to change their shoes and race on to the first tee ready for 2-3 practise swings and wonder why their medal card is in ruins before they have played 3 holes. Bashing balls down the course is not a warm up. It can damage your cold muscles.

Learning a short routine that you can perform every time you play or practise will make a huge difference to your game. When you're out on the course and under pressure, it's easier to cope if you can replay a routine you've gone through hundreds of times before.

Try this routine:

Check the weather before leaving and make sure you have adequate clothing and drinks/food. Do not rely on grabbing a Mars bar from the Pro shop – take along dried fruit or cereal bars for sustained energy. Drink plenty of water before playing and take along water for during the round
Arrive early to play so you feel relaxed and not rushed. Do not take your clubs out of the car until you have loosened off. Many golfers are injured before they start by straining their back removing the clubs from the boot.
Begin by taking a brisk walk for 5-10 minutes. This will elevate your heart rate and increase blood flow to your muscles. If you are short of time try the partial squat to get you warm.
Start to do the stretches below gradually increasing the effort.
Begin warming up on the putting green. It makes no sense to visit the range first and get stretched out and limbered up for the opening drive, then stand for 15 minutes nearly motionless on the putting green. Spend time putting at a coin not the hole so mentally you are not missing any puts. Once you are on the course the hole will seem by comparison huge!
Spend 5 minutes hitting chips around the green with a tee as a target.
Walk briskly to the practice ground if possible to complete your swing warm up moving from high irons to the longer clubs as you feel looser.Your last few full swings should be with the club you intend to use on the first tee. You should now be ready to walk on to the first tee ready to play.

If there is a delay on the course, make sure you stay warm by keeping moving and make slow swings and stretch to stay loose.

outine you've gone through hundreds of times before.

	Partial Squat Stand with feet shoulder width apart Hold on to a club in front of you for balance Push your hips back as you lower your body into a squatting position, bending at the knees and keep your spine in a neutral position Simultaneously raise the club up to shoulder height with straight arms. Straighten knees and bring club down again Repeat 10 times This exercise will increase blood flow and circulation through out body
	Lateral Flexion Stretch Grab club just outside shoulder width Feet shoulder width apart Hold club extended overhead as high as possible Stretch your trunk to the right. Stretch should be felt on the left side. You should not experience squashing sensation on your right side. Hold 5 seconds and repeat other side. Repeat each side 3 times each
	Shoulder/biceps stretch. Hold the grip end of your club and face the thumb side of your hand down. Relax your shoulder, keep your elbow straight, and push your arm back with your opposite hand. Hold 5 seconds and repeat other side.
	Extension stretch Feet shoulder width apart Hold club just wider than shoulder width Hold club over head with arms extended as far as you can You should feel this in your chest and mid-back. Bring club down to legs and raise again Hold for 10 seconds. Repeat
	Golf Rotations Place your club under your arms and then cross your arms Assume golf posture and rotate upper body .to the right and then the left keeping your feet still Keep pelvis and lower body still and feel the stretch in mid section Repeat each side 10 times
	Shoulder stretch Stand holding a club, hands shoulder width apart, palms down, club horizontal to the ground. Feet are also shoulder width apart or closer if desired. Keep only a slight knee bend. Take right arm and twist the club so your palms are face up. Feel the stretch. Rotate club back to start position. Take left arm and twist the club so your palms are face up. Feel the stretch. Rotate club back to start position.
	Wrist stretch. Hold left hand palm up. Place right hand fingers over left fingers. Push left hand backward and stretch elbow straight. Hold 5 seconds and repeat other hand.
	Forearm stretch. Hold left arm with elbow bent, fingers closed and palm out. Hold this position and straighten elbow. Hold 5 seconds and repeat other arm.
	Hamstring stretch. Stand with back straight and foot on a low chair or step. Keeping your bottom out and stick your chest out. Lean forwards until you feel a stretch in the back of your thigh. Hold x 10-20 seconds. If you feel pins and needles doing this exercise – stop.

Each individual is different and therefore it is more beneficial and safer to undergo an musculo-skeletal screening to design an exercise programme tailored to meet your specific needs. Advice can then be given about correct warm up drills and exercises that could be worked at between rounds.