Prepare To Play: How To Warm-up for Golf: PART 1-TPI Trainer, Charlotte, NC


Let’s start with this: Golf is a Sport and Golfers are Athletes.  Golf requires the following athletic attributes:

  • Flexibility
  • Mobility
  • Stability
  • Strength
  • Strength Endurance
  • Balance
  • Speed
  • Power
  • Agility
  • Coordination

These are the pillars of athleticism.

If you’re not convinced of that, watch the following video clip.

What allows Justin James to hit the ball that far is a summation of the physical qualities listed above.

Every professional golfer warms up! Most amateur golfers don’t!

Go to any professional athletic contest and you will see those athletes warming up. A proper warm-up is something every great athlete does. Not just by practicing the skill used in the sport, but by getting their body and nervous system as prepared as possible before the game or contest begins.

NOTE: Colin said he stretches for 35-40 minutes in the hotel room before he uses this band. The band portion of the warmup is known as the “activation phase”. This occurs post-stretching and pre-skills phase. In other words, before he ever hits a ball! 

“Amateur golfers don’t warm-up, they show up”__Brett Cohen

If you want to hit the ball farther and score lower you need to warm-up. Listen, if you want to have your best round of golf you need to have a systematic approach to warming up the body before you start swinging the club. Pulling your golf bag from the trunk and walking to the first tee is NOT a warm-up!

Not only is it inefficient, but it’s a potentially dangerous way to get ready to play golf.

Key Takeaway

  1. Golf is a sport that requires athleticism.  Golfers are athletes and should warm up their bodies with movements, stretches, and muscle activations in ways that will benefit their golf swing.


What Consistutes A Good Warm-up?

Studies have shown that warming up and stretching improves physical performance and helps to prevent injuries. An effective warm-up increases your body temperature, removes movement restrictions, and uses movements that closely resemble the main activity to activate the nervous system. I think most amateur golfers understand that they should do some kind of warm-up before beginning to play, but they simply don’t know where to begin, so they skip it altogether. This is a mistake!                                                                                                                                                                                                                                                                I recommend your golf warm-up routine contain the following elements:

  • Address soft tissue quality, like a massage does.
  • Elevate body/core temperature and increase blood flow.
  • Improve tissue (muscle and fascia) extensibility and elasticity.
  • Improve mobility of the joints used in the golf swing.
  • Take your body through multiple planes of motion to enhance overall movement capabilities.
  • Charge up the nervous system to prepare the body for the demands of the activity to follow.


Brett’s Bottom Line:

The pre-play warm-up routine is extremely important. Don’t skip it!

Step 1: Increase blood flow and improve tissue elasticity.

The tools shown above are made by Rad Roller.  They are some of the highest-quality self-massage tools available on the market. I have been using them since 2017 when I took their Mobility for Golf and Mobility 1 & 2 courses in NYC.

This 5-minute massage routine I affectionately call “Search and Destroy”. Using your massage stick, you are going to explore your body, searching for tender spots and massage them.

Guidelines for using the massage stick:

Apply firm pressure to each section of the body for approximately 30 seconds each segment using long, sweeping strokes. There’s no hard and fast rule with time here. Your objective is to search for the “tender” areas (often referred to as trigger points, knots, or simply areas of increased tissue density) and destroy them.

Before using the Rad Rod, I used a similar tool known as a Tiger’s Tail. This is a great massage stick as well. Not quite as firm as the Rad Rod, so if you’re new to this it may be a good choice for you. Below is a video of a runner I taught how to use it the same way you will.

This process, known as self-myofascial release focuses on the neural and fascial systems in the body and concentrates on alleviating trigger points as well as areas of hyper-irritability. SMR improves tissue quality and extensibility which will allow for more efficient stretching and improve joint range of motion.

Body Map For Massage Stick:

  • Bottom of the feet
  • Calves
  • Hamstrings (back of the upper leg)
  • Gluteals (buttocks)
  • TFL (outside of the upper thigh)
  • Quadriceps (front of the thigh above the knee)
  • Adductors (inside of the thigh above the knee)
  • QLO (your side, just above the hip)
  • Thoracolumbar Fascia (low back, just above the waist)

Brett’s Bottom Line:

Roll each section of the body for approximately 30 seconds. Search for tender spots and roll them out until the discomfort diminishes, then move on to the next segment. This will allow you to stretch and move the body more effectively.

“Brett has done a phenomenal job improving my “pliability”…that is the intersection of flexibility and mobility for my golf game.”__Jim Forbes