Most club-level golfers don't appreciate just how much impact a suitable warm up can have on their round. The amateur players I see, either do no warming up at all or they make a few more practice swings than normal on the first tee (the odd conscientious player might swing 2 clubs together).

One of the big reasons weekend golfers don't bother warming up is because, well... they can't be bothered. They know they probably should warm up (and they probably think it's just about avoiding injury) but it's not important - certainly not as important as a few quick putts on the practice green.

But what if you knew that immediately after completing a simple golf warm up routine:

• Your swing speed increases measurably - resulting in greater carry distance and overall distance
• Your swing plane improves - resulting in straighter, more accurate golf shots
• You're significantly more likely to strike the ball out the middle of the club
• Your putting distance control gets noticeably better. And yes...
• You're probably less likely to get injured too.

Golfers spend hundreds of dollars/pounds/euros on new golf equipment, golf lessons and training aids to get those performance enhancements. And yet you can get these very results with a simple, 10-minute routine that costs you nothing.

--- Side Note ---
This isn't hype or exaggeration by the way. Independent Sports Scientists (who have no vested interest in selling you the latest gimmick) have demonstrated these results in lots of golfers of various ages and handicaps.
--- Side Note ---

***HOW NOT TO WARM UP FOR GOLF***
Ask any golfer to suggest some sample exercises for warming up and most, if not all, will talk about stretching...

On the one hand, they'd be correct - stretching before a round of golf will significantly increase your chances of playing to the best of your ability. But on the other hand, 'stretching' in most people's minds is what we Fitness Professionals call 'static stretching' (where you stretch a muscle group and hold it still in that stretched position for a period of time).

Static stretching is NOT suitable immediately before you play golf (or hit balls at the practice range) - it won't bring about any of the benefits mentioned above. In fact, there's quite a lot of evidence to show it can actually hinder powerful, athletic movements like a golf swing.

No, you haven't read that wrong - traditional stretching before you play golf is more likely to hurt than help your performance and there's no evidence to show it prevents injury in any way.

So what type stretching is suitable?

***THE BEST GOLF STRETCHING EXERCISES***
The best type of golf warm up routine consists of dynamic stretching exercises that warm the entire body up, as well as loosening joints and releasing muscle tightness.

A dynamic stretch uses movement and momentum to briefly stretch a muscle group slightly beyond its normal range of movement. Here's an example:

• Stand up straight with your feet shoulder width apart - Place your palms together directly out in front of you, keeping your arms fairly straight
• Now, quickly open your arms out as wide as possible (as though you're about to give someone a big hug!)
• If you repeat this quickly (as though you are clapping with straight arms) you will dynamically stretch your chest muscles and the front of your shoulders
• Repeat 15-20 times feeling your chest stretch at the end of each movement

For comparison, a static version of this stretch would be to clasp your hands behind your lower back and then straighten your elbows and squeeze your shoulder blades together. You'd then hold this for 20-30 seconds. Remember - you want to avoid static stretches like this in favour of dynamic stretches, immediately before your round of golf.

***WHEN SHOULD YOU WARM UP?***
The best time to complete a golf warm up is 10-15 minutes before you tee off. You can do this in the locker room, on the practice ground or even on the 1st tee.

However, if you happen to be playing in the morning (when your body has had less time to naturally loosen up), here's what I recommend...

At home, before you leave for the golf course, give yourself an extra 5-10 minutes to complete your dynamic warm up. This will help to alleviate some of the tightness we all feel early on in the day.

Then repeat the routine 10-12 minutes before your tee off time. Doing this will give you a tremendous advantage over your playing partners, who will typically take half a dozen holes to find their rhythm.

One last important point...

***STATIC STRETCHING IS NOT ALL BAD***
Static stretching is an excellent way to increase your flexibility and range of motion over the long term. If you want to become more supple overall, then static stretching trumps dynamic stretching every time. But the best time to following a traditional stretching program is away from the golf course (or just any time other than an hour or so before teeing off).

Dynamic stretching prepares your body by quickly relieving muscle tension.

Static stretching improves your overall flexibility.