There’s a certain feeling every golfer in Ireland knows. You step onto the first tee, the air is fresh and maybe a little damp, the linksland stretches out before you, and you’re filled with anticipation. You take your first swing of the day and… ouch. A stiff, awkward motion that sends the ball scuttling off the tee.
We’ve all been there. Rushing from the car to the tee, we often skip the single most important part of preparing for a round: the warm-up. Top Irish pros like Pádraig Harrington and Leona Maguire would never dream of hitting a meaningful shot without preparing their bodies first.
While you might not have their tour-level physio team, you do have five minutes. Here is a simple, effective, and dynamic warm-up you can do right on the tee box to prevent injury, increase your range of motion, and stripe that first drive down the middle.
Why Dynamic and Not Static?
Before we start, a quick but crucial point. Old-school wisdom told us to hold long stretches. Modern sports science, particularly from experts at institutions like the Titleist Performance Institute (TPI), has proven that dynamic stretching (stretching through movement) is far better before a round. It increases blood flow, activates the key golf muscles, and prepares your joints for the explosive power of the golf swing. Save the long, static holds for after the round in the clubhouse.
The 5-Minute Tee Box Routine
Grab a mid-iron or your driver for balance and assistance.
1. Leg Swings (60 seconds)
- Goal: To activate your hips and hamstrings, the engine of your swing.
- How to do it: Hold your club upright for balance.
- Forward & Back (30 seconds): Swing your right leg forwards and backwards 10 times, like you’re kicking a ball. Keep your core tight and focus on a smooth rhythm. Switch to the left leg for 10 reps.
- Side to Side (30 seconds): Now, facing forward, swing your right leg from side to side in front of your body 10 times. Repeat with your left leg.
2. Torso Twists with a Club (90 seconds)
- Goal: To warm up your core and thoracic spine (mid-back) for powerful rotation. This is where swing speed comes from.
- How to do it:
- Standing Twists (45 seconds): Stand with your feet shoulder-width apart, in your golf posture. Place a club across the back of your shoulders, holding it with your hands. Gently rotate your torso from left to right, mimicking your backswing and follow-through. Do 15-20 smooth rotations in total. Don’t force it; feel the stretch in your back and core.
- “Good Mornings” (45 seconds): Keep the club on your shoulders. Hinge at your hips, keeping your back straight, until your torso is almost parallel to the ground (like the top of a backswing). From here, rotate your shoulders so one end of the club points down towards the ball and the other to the sky. Do 10 rotations each way.
3. Arm & Shoulder Circles (60 seconds)
- Goal: To prepare your shoulder joints for a wide, fluid swing arc.
- How to do it:
- Arm Circles (30 seconds): Hold your arms straight out to your sides. Make 10 small forward circles, then 10 small backward circles. Increase the size of the circles to be large and sweeping for 5 more reps in each direction.
- Club Halos (30 seconds): Hold a club with both hands and try to draw a “halo” around your head, getting a great stretch through your shoulders and triceps. Do 5 halos in each direction.
4. The “First Swing of the Day” Rehearsal (90 seconds)
- Goal: To sync up your body and build up to a full-speed swing.
- How to do it:
- Start with small, half-swings, focusing only on rhythm and balance. Feel the weight transfer in your feet.
- Gradually increase the length and speed of your swing over 10-15 practice swings.
- Finally, take three practice swings at the speed and intensity you intend to use for your first tee shot. Visualise the ball flying exactly where you want it to go.
And that’s it. In just five minutes, you’ve woken up your body, lubricated your joints, and activated every key muscle for the golf swing. You’ve drastically reduced your risk of injury and given yourself the best possible chance to start your round with confidence.
Give this a try before your next round. You’ll be amazed at the difference it makes.
