Free Tool
Warm up like a tour player.
Tell Coach Harvey how much time you have before you tee off. You get a routine — dynamic stretches, short-game touch, full-swing progression — timed to the minute.
Pre-built warm-up routines
5 Minute Pre-Round Warm-Up
6 steps · 5 min
10 Minute Pre-Round Warm-Up
10 steps · 10 min
15 Minute Pre-Round Warm-Up
10 steps · 15 min
20 Minute Complete Pre-Round Warm-Up
11 steps · 20 min
10 Minute Warm-Up to Fix Your Slice
7 steps · 10 min · Targets: over the top
10 Minute Warm-Up for Golfers Over 50
10 steps · 10 min
5 Minute Tournament Warm-Up
6 steps · 5 min · Tournament
15 Minute Tournament Warm-Up
10 steps · 15 min · Tournament
10 Minute Warm-Up to Stop Fat Shots
7 steps · 10 min · Targets: early extension
10 Minute Warm-Up for Flexibility and Tempo
9 steps · 10 min
Frequently Asked Questions
Should I warm up before a round of golf?
Yes. A Lauersen et al. meta-analysis in the British Journal of Sports Medicine (2014) found that structured exercise programs significantly reduce sports injury risk. Golf-specific research by Fradkin et al. (2004, also in BJSM) showed that a proper warm-up improves club head speed, which translates to better ball-striking from the first tee. The first three holes are where most amateurs give back the most strokes, and a warm-up that includes dynamic stretching and progressive swings eliminates the "cold start" penalty by priming muscle activation and establishing tempo.
What is the best golf warm-up routine?
Sports science research recommends a three-phase progression: dynamic mobility (hip circles, torso rotations, arm swings — raising core temperature and activating the kinetic chain), short-game touch (10–15 chip shots and lag putts to calibrate feel), and progressive full swings (starting with wedge at 50% effort, building to driver at 85%). This mirrors the activation sequence used by PGA Tour players. Static stretching before activity is no longer recommended — a 2009 study by Gergley in the Journal of Strength & Conditioning Research found it temporarily reduces club head speed by approximately 4%, with additional decreases in distance and accuracy.
How long should a golf warm-up take?
PGA Tour players typically warm up for 60–90 minutes total (including physical preparation, short game, and full-swing progression), but amateur golfers benefit meaningfully from as little as 5–10 minutes. A 5-minute routine covers essential dynamic stretches and a few smooth swings. A 10–15 minute routine adds short-game reps and full-swing progression. A 20-minute routine includes all phases plus on-course simulation swings. Consistency matters more than duration — a 5-minute warm-up done every round outperforms a 30-minute warm-up done occasionally.