Ideal warm-up routines before playing a long golf course

An 18-hole round can involve several hours of playing and walking. A few minutes of preparation before you set off can help your body move from rest into the movements it will repeat throughout the round: walking, turning, bending and swinging the club.

A good golf warm-up does not need to take long. The idea is to get your body moving and gradually increase the intensity so that you reach the first tee ready to play.

Get your body moving before the round

If you have arrived at the course by car, going straight from the driver’s seat to your first swing gives your body little time to get moving. A few minutes of walking at a comfortable pace is enough to get your legs working and change your pace.

You can then add some simple movements for your shoulders, arms, hips and spine. These areas all play a role in the golf swing, so it makes sense to move them before starting with full swings. There is no need to turn this part into a workout. The aim is to leave the feeling of sitting behind and get your body ready for what comes next.

Spend a few minutes moving your shoulders and hips

The golf swing combines rotation and weight transfer, so it is worth working on both before looking for speed. Shoulder circles, torso rotations and hip movements let you work through these patterns without even picking up a club.

You can also rehearse the golf swing without a ball. Start with a short movement and gradually increase the range until it feels closer to your usual swing. The movement should feel comfortable. If your body still feels stiff, it is not the time to accelerate.

Give your legs some attention too

On a long course, your legs will do a lot of work throughout the round. Walking between holes, maintaining your posture during shots and repeating the swing for several hours all place demands on the lower body.

Ankle and hip mobility can be combined with a few shallow squats or calf raises. There is no need for a high number of repetitions. A few exercises are enough to get the muscles working without leaving you tired before the first tee.

This matters even more if you are going to walk the course. The effort builds up as the holes go by, so starting with your legs ready makes sense from the beginning.

Start your swings without looking for power

Once your body is moving, you can pick up a club. Your first swings should be well below maximum speed and can even use a shorter backswing and follow-through than usual.

A short iron is a good place to start. Hit a few easy shots and pay attention to contact and balance. As the movement begins to feel more natural, extend the swing and increase the speed until you reach a full swing.

There is no need to turn the practice area into a training session. These first shots are there to check that the movement feels right and to give you a clear sense of your swing before you reach the first tee.

Leave the driver until the end

The driver can wait. Short irons offer a more comfortable starting point and let you gradually lengthen the swing without looking for full speed.

You can then move on to longer irons and finish with a few driver shots. You do not need to hit a large number of balls.

A handful of well-chosen shots is enough to check contact, balance and rhythm. If your final practice swing already feels like the one you want to take onto the course, it is a good time to put the clubs away.

Make time for the short game

Before heading to the first tee, spend a few minutes putting. Start with shorter putts and then move further away from the hole to get a feel for the greens and their pace.

The same approach works around the green. A few approach shots let you move from shorter, controlled movements to shots that are closer to those you will play during the round.

That way, your first shot of the round will not be your first contact with a club that day.

A short routine before heading onto the course

You do not need to spend half an hour getting ready. A 10-15 minute routine gives you enough time to work through the different stages without using up energy before the round begins.

One simple option would be:

1. 3-5 minutes of walking, gradually increasing your pace.
2. 2-3 minutes of mobility, focusing on your shoulders, spine, hips and ankles.
3. 2 minutes to activate your legs, with shallow squats and calf raises.
4. 3-5 minutes of swings, starting with partial movements and increasing the speed.
5. A few minutes of short-game practice, with putts and a few approach shots if time allows.

The timing can change depending on the player, the temperature and how much time is available before the tee time. There is no need to follow the clock to the second.

Your warm-up can change from one day to the next

A cold morning may call for a few extra minutes of movement before you start swinging. If you are going to walk the course, your legs may deserve a little more attention. When time is short, simplify the routine and focus on the areas that need it most.

Your own sensations matter too. A part of the body that remains painful or stiff after moving should not be forced. If you have persistent discomfort, it is best to consult a healthcare professional. The idea is to reach the first tee with your body active and enough energy for the 18 holes ahead.

At Golf Alcanada, you can put this routine into practice before playing an 18-hole course beside the Mediterranean. Check the available options and plan your next round ahead of time.