Warm Up Wednesday: The 5min First Tee Warm up!

You’re teeing off in 10 minutes, racing from your car to the first tee, shoes not even tied.  Grab the driver, take a few swings and off you go!  Sound familiar?  One of the questions on our intake form is “What do you do for a warm up?”  The most common answer, nothing.  Some of the best ones we’ve seen: pound a drink, turn the car heater on high and isn’t that what the first 4 holes are for?

Even in those moments of panic running to the first tee, there is always time to fit in a few exercises that will help the body function better and reduce your risk of injury!

Today, I bring you the 5 minute warm up.  It’s nothing fancy, just a quick focus on getting the body temperature up and the joints ready to go.

  • Leg Swings 10 each
  • Arm Circles 10 each direction
  • Squat to Press 10
  • Split Stance Chop  8 each side
  • Golf Club Raise 10
  • Pelvic Tilts 10
  • Arms Crossed Swings Left/Right 10 each
  • Step Swings 5 Each

If you have time for all of them, awesome!  But in a pinch you can always pick just a few to get you going.  My defaults are squat to press, split stance chop and step swings.

Just a few coaching notes:

  • On the arm circles, make sure your arms stay in front of your body and focus on squeezing the shoulder blades down and back
  • In the split stand chop, tuck your pelvis under and squeeze the glutes to help actively stretch the hip flexor and engage the glutes
  • When doing the pelvic tilts, it helps to push the golf club into the ground.  This engages the core more and frees the motion up

Have fun!




Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

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