Many weekend golfers would agree. A good dynamic warm-up routine plays a big role in kicking- a round off to a good start. But with rounds taking 5 and 6 hours these days, you might not have the time or energy to do a complete pre-round warm-up.
If you’re a senior, you probably need the dynamic warm-up more than younger players. You’ve lost some flexibility over the years, so it takes time for you to loosen up so you can play your best. Plus, warming up helps prevent muscle pulls and other injuries.
Below is a dynamic warm-up routine
This routine helps you get ready for a round of golf. It doesn’t sap your energy or take a lot of time. If you’re not a senior, you can still use it to get ready to play.
Everyone should stretch before playing. But it’s especially important for seniors. Stretching loosens muscles and improves performance while curbing injuries.
Good golf stretches include the side, reaching down stretch, rotation lunge rotator cuff, and hamstring stretches. Also good are the cat up-and-down, neck, and forearm and wrist stretches.
Warm-up Core Muscles
Your core is critical to playing your best. But seniors are prone to core injuries—like when they try make a wider than normal shoulder turn. Trying to swing the driver too hard, for example, can pull a core muscle, preventing you from playing golf for a while.
Loosen up your core by swinging too clubs at one. Any two clubs will do. In golf lessons we tell older players to use a 6-iron and 7-iron. That combination seems to work well for our seniors.
The extra weight on the clubs loosens your chest and shoulders, as well as your wrists and forearms. Don’t swing hard. Instead, swing easy and try to maintain a nice smooth rhythm. Take about 7 or 8 swings. Once you feel warmed up, try to duplicate the rhythm with just a single club.
If there’s a practice green or chipping area, practice hitting a few short chips and pitches to get loose. Five of each is good. If there’s no practice green or chipping area, use the free area near the first hole.
Don’t worry about distance. You’re just warming up. So focus on making solid contact. This practice will boost confidence in your short game starting with the first hole. This type of practice is critical if it’s been a while since you played.
Alternate your putting practice between hitting short and long putts. Find a hole without a lot of break to it. Then start hitting three-footers. This loosens you up, builds confidence, and gives you an idea of how the green is playing that day.
Next try a few 40-footers. Don’t worry about making these. All you want to do is lag them to the hole to see how the ball reacts on the green and get used to hitting those long putts again.
Finish the session with some five-footers. Try to make three in a row before quitting. This type of putting practice is a good way to improve tempo and gets you ready for the round.
It’s good to warm up before a round of golf. You can benefit from warming up no matter what your golf handicap. It’s especially important if you’re a senior. Seniors lose some flexibility as they get older.
Our pre-round dynamic warm routine helps prevent injuries and prepares you for the day ahead—without sapping your energy. Make the dynamic warm-up part of your usually preparation for playing a round whether you’re play 9 or 18.