By Brett Cohen
Titlelist Performance Institute Golf Fitness Instructor
C.H.E.K Institute Golf Performance Specialist

If I promised to add 25 yards to your drive, make your short game more
accurate, and help you play pain-free but showing you how to do a 10
minute routine before you play what would you say?
Golfers will do almost anything to hit the ball longer and lower their
handicap. While new ball technology and great fitting clubs are essential
elements of good golf, it’s still the golfer that plays the game. Golfers are
now recognizing that by improving their athleticism they can drive the ball
further and enhance their overall performance.
A proper warm-up is something every great athlete does. Unfortunately a
thorough pre-golf warm-up is something many golfers ignore. They either
don’t understand the importance of the warm-up and/or don’t know how to
perform one. A pre-game warm-up prepares you for the upcoming event
and maximizes your ability to generate consistently high club speed.
The way we warm-up for golf might be the most important factor in
achieving a fluid and repeatable swing and establishing mental focus.
A proper golf-warm up has 5 stages:
1. Tissue Density:
The tissue I’m referring to is your body’s myo-fascial systems. Myo-fascia
includes both muscle and fascia. Fascia can be thought of as “a three
dimensional cobweb that holds everything together”-Thomas Myers.
Therefore the fluidity of your fascia will determine the fluidity of your
movement. To make fascia more fluid on the golf course a massage stick
known as a Tiger’s Tail can be used.
2. Tissue Length:
Golf flexibility is not something that can be purchased at the pro shop. It is,
however, essential for reaching a golfer’s full potential. Adequate flexibility
is especially important for golfers who may suffer from low back, wrist,
elbow, shoulder or knee pain. “I see a lot of amateur golfers who are
strong, but few that have the flexibility needed to get good rotation in the
golf swing, and that’s how you increase club head speed,” Natalie Gulbis,
an L.P.G.A. golfer… In order to be a consistently good golfer you need a
stretching program that is done pretty much every day and becomes part of
your life..This will make you a better golfer.
3. Tissue Readiness:
This active warm-up targets movement patterns and muscles that improve
mobility in all golf-related movement patterns. With an active warm-up, you
stretch the targeting areas without ever stopping, simply moving in and out
of the stretch position repetitively to loosen up. These warm-ups progress
from a general movement patter to a golf specific movement patterns. They
are dynamic, total body and incorporate flexibility, mobility and stability and
are appropriate for every golfer.
4. Joint Mobilizations:
The joints focused on are the ankles, hips, thoracic spine, and wrists.
Before you begin each mobilization exercise take a club out and swing it a
few times. Then perform the joint mobility exercise and try a few more
swings. Indicators of improved swing performance that may be identified
without hitting the ball are:
1. Increased range of motion in the shoulders, spine and pelvis.
2. Added fluidity of swing and reduced effort.
5. Swing Progressions:
The final stage is what some golfers typically begin with. Taking a series of
swings progressively increasing the intensity to full swing speed. Now
you’re READY TO GOLF.

Brett’s Bottom Line:
A golf specific warm-up will lubricate your joints, warm-up your muscles and
connective tissues, enhance range of motion, activate your nervous
system and sharpen your senses. All in all, it will help you improve your
game, prevent injury and make you a better golfer!
references: The Golf Biomechanic’s Manual-Paul Chek
Core Performance Golf-Mark Verstegen