Physical warm-ups, often referred to as performance primers, ensure golfers are physically and mentally prepared to absorb information, respond to coaching cues and get the most out of a lesson. A proper warm-up is more than a pre-practice or playing routine, but a tool for improving swing efficiency, reducing injury risk and supporting long-term performance and player development.
Research consistently demonstrates that warm-ups improve athletic performance, yet many golfers still step onto the range and begin swinging without any physical preparation. While this approach is common, it may limit a player’s ability to move efficiently, make swing changes and perform at their highest level. Physical readiness is key to a productive lesson.
The purpose of an effective warm-up is to increase blood flow, raise heart rate, activate key muscles, mobilize joints and prime the central nervous system. Together, these responses prepare the body and brain for learning, movement and performance. In nearly every other sport, warming up is considered essential. Athletes do not begin a football game, soccer game or tennis match expecting the first few minutes of play to be their warm-up. Instead, they have 30-60 minutes dedicated to physical preparation before the sport-specific prep and competition. Golf, however, has long carried the misconception that a warm-up is unnecessary. Many golfers view hitting balls on the range as their warm-up, believing that swinging the club is sufficient preparation for a lesson, practice session or 4 1/2 hour round of golf.
Changing this mindset starts with the people golfers trust the most — their coaches. Swing coaches have a unique opportunity to influence player habits, improve lesson quality and help golfers arrive physically prepared to learn and perform.
The goal of this article is to help coaches understand the value of a proper warm-up and how it can enhance lesson outcomes, improve performance and hopefully make the warm-up a non-negotiable piece of development.
A golfer who cannot physically access a position is unlikely to make a lasting technical change, regardless of how well it is explained. The golf swing is one of the most dynamic and coordinated movements in sports, requiring the body and brain to work together at high speeds. Yet many golfers arrive for lessons straight from the office, the car or a long day of work and expect their body to immediately perform at its best.
When a golfer is physically prepared, he or she can more easily achieve the positions being coached, better understand what they are feeling and more effectively transfer instruction into movement. This allows coaches to spend less time helping a player "loosen up" and more time making meaningful swing changes.
A quality warm-up increases heart rate, improves blood flow, mobilizes joints, activates key muscle groups and primes the central nervous system. These physiological changes prepare the body to move efficiently, while simultaneously preparing the brain to learn. Many coaches and players focus on the physical benefits of warming up, but the cognitive benefits are just as important. Golf is a game that requires concentration, decision-making, body awareness and the ability to process information. Whether a golfer is working through a technical change during a lesson or trying to execute a shot under pressure, the brain plays a critical role in performance.
When the nervous system is activated, communication between the brain and body becomes more efficient. Golfers often experience improved body awareness, greater control of movement and a better understanding of how a swing change should feel. As a result, they are more likely to respond to coaching cues, make adjustments and retain the information being taught.
Simply put, a warm golfer learns faster than a cold golfer. When both the body and brain are prepared, the student is better equipped to absorb instruction, execute movement changes and get the most out of every lesson.
One of the most common habits in golf is using the range or first few holes to “find your swing.” Juniors, amateurs, collegiate and even professional players occasionally fall into this mindset. The problem is that golfers who spend the first few holes warming up are giving away valuable strokes.
The coach should challenge the player out of the mindset of:
“The first few holes are my warm-up.”
“Hitting range balls is my warm-up.”
“I’ll loosen up when I’m out there.”
Systems and routines drive long-term and high performance improvements. By making the warm-up non negotiable, coaches can help players develop healthy habits that support performance and health for years to come. While performance is often the focus, long-term health should not be overlooked. Golfers ask their bodies to repeatedly produce high-speed rotational forces. Without proper prep, the physical demands add up over time and contribute to overuse injuries, particularly lower back problems.
A consistent warm-up routine helps golfers:
Arrive ready to perform from the first tee
Create routines that transfer from lessons to practice and competition
Develop discipline and accountability
Build confidence in their preparation process
Reduce reliance on "finding my swing" during a round
Reduce the risk of unnecessary stress on the body
Support longevity in the game
The most successful player development model comes when the swing coach and a high-quality fitness professional work together. Swing mechanics and physical capabilities are very closely connected. If a golfer lacks the mobility, stability, strength or coordination necessary, technical instruction alone may not create lasting change.
As more instructors become educated with the body and movement screen, the connection between swing and fitness is growing. However, each profession plays different and important roles. A coach develops the swing, while the fitness professional develops the physical qualities to support and sustain it.
When instructors and fitness professionals work together, the golfers show up better prepared to learn, move and perform at a high level. The result is a player who is more capable of absorbing instruction, implementing changes and transferring improvements onto the course.
Amanda Ehrlich MS, CSCS, TPI, is the Managing Director of Strength & Conditioning at PhysioWRX in Oklahoma City, where she develops evidence-based performance programs for rotational athletes. A former collegiate golfer and Oklahoma State University Golf Research Graduate Assistant, Amanda has published research in the International Journal of Strength and Conditioning. She is passionate about helping athletes - specifically golfers - improve performance, reduce injury risk and stay in the game longer.