Priming the Engine: A 20-Minute Routine for Peak Performance

There is a massive difference between "practicing" and "warming up." Practice is when you try to fix your slice or change your swing path. The warmup is simply about getting your body loose and your mind ready to play with whatever swing you brought to the course today. Do not try to fix your mechanics 10 minutes before your tee time—that is a recipe for disaster.

1. Physical Activation (5 Minutes)

Most amateurs walk straight from the car to the first tee. This is why they usually bogey the first three holes. You cannot swing effectively if your hips and back are stiff.

• Leg Swings: Hold a club for balance. Swing one leg forward and backward, then side-to-side. Do 10 reps per leg to open up your hips.
• Helicopter Twists: Hold a club across your shoulders behind your neck. Rotate your torso left and right while keeping your feet planted. This wakes up your thoracic spine (rotation).
• Squats with Reach: Do 10 bodyweight squats. As you stand up, reach your hands high to the sky. This activates your glutes and stretches your core.

2. The Range Progression (10 Minutes)

You have a limited number of good swings in your system per day. Don't waste them all on the range. Hit about 20–25 balls maximum.

• The Wedge Ladder (10 Balls): Start with tiny half-swings with a Sand Wedge. Focus on crisp contact, not distance. gradually lengthen the swing until you are hitting full wedges.
• The Connector (5-7 Balls): Move to a 7-iron or 8-iron. Do not aim at a flag yet. Just try to make a smooth, rhythmic swing. Find your tempo.
• The Driver (3-5 Balls): You only need to hit a few. You are just trying to get the feeling of the clubhead speed.
• The "One Ball" Rule: For your final ball, play the first hole of the course in your mind. Visualise the fairway. Pick a specific target. Go through your full routine. Hit it. Whether it is good or bad, accept it, put the club away, and walk away.

3. Green Calibration (5 Minutes)

The practice green is for speed, not line. Green speeds change every day based on moisture and grass growth.

• Fringe-to-Fringe: Putt a ball from one side of the green to the fringe on the other side. Do not look at a hole. You are purely trying to feel how hard you need to hit it to cover the distance.
• The Confidence Circle: Finish by hitting ten 3-foot putts. Hear the sound of the ball dropping in the cup. This builds the visual memory of success before you head to the first tee.

Additional Reading

To ensure your body and mind are ready for the first tee, check out these resources:

• TPI: The 5 Minute Golf Warmup: The Titleist Performance Institute is the world leader in golf fitness. This is a scientifically proven routine to get your body ready in minimum time.
• The "No-Ball" Warmup (GOLF.com): Running late? This guide explains how to get ready to play even if you don't have time to hit the driving range.
• Mental Warmup vs. Physical Warmup: Dr. Bob Rotella explains why getting your mind into "acceptance mode" is just as important as stretching your hamstrings.