The summer has ended and we are reaching the conclusion of the 2013-golf season. Any golfer knows that some of their best golf can be played in the great conditions that come with the fall season and weather. However, with the cooler weather that comes with the fall season also comes cooler air. In order to maximize your performance this fall and go into the offseason on a high note, it is crucial you incorporate a warm-up routine before play. It is well documented that a proper warm-up is important at any point in the year, but cooler weather magnifies the importance of warming up. When the temperature drops outside, the blood vessels in your body become restricted. This slows down the rate your muscles receive blood from your circulatory system. The effect of this on your body is decreased range of motion, slower movement, and slower proprioception (balance). All of these issues will be detrimental to your golf swing and can lead to some pretty rough starts to the beginning of your fall time rounds.
The first hole of a round can determine how you play the other 17, so it is important to be warmed up before you tee-off. Warming up for 5-10 minutes can make a world’s difference. The key to a proper warm-up is to elevate the heart rate through dynamic stretching movements. Dynamic stretching is different from static stretching which is known as the traditional and common type of stretching. An example of a static stretch is when you touch your toes and hold for 30-60 seconds. This has proven to be an ineffective way to warm-up because the muscle is held in a fixed, elongated position and the lack of movement does not increase blood flow. The better way to warm-up is through dynamic stretching. Dynamic stretching is more effective because it uses movement to increase range of motion which will in turn increase your heart rate, blood flow, and body temperature. Increasing these things will make it significantly easier to tee-off on the first hole.
The following exercises are just a few examples of dynamic warm-up exercises and should be done before you play a round of golf:
Toe Touch Walk:
Begin by standing tall and take a step out with your right foot. Plant you right heel into the ground with your toe pointing up towards your shin. Bend forward at your waist and touch your toe with both hands. Hold for 1-3 seconds and return to a tall standing position. Repeat on the left leg. Complete 10 repetitions on each leg.
Figure-4 Walk:
Begin by standing on your left foot, grab your right ankle and knee and pull it up to your waist. Try to get your shin in line with your belt line. Give your right leg a little pull up. You should feel a stretch across your right hip. Return the right foot to the ground and repeat with the left foot. Complete 10 repetitions on each leg.
Leg Overs:
Lay flat on your back with your legs extended and your arms out to your side. Lift your right leg up as high as you can while keeping the knee locked out and extended. Cross the right leg across your body to the left side with the goal of touching your right toe to your left hand. Keep your upper body still and on the ground. Return the right leg up and down to the original position. Repeat on the left side. Complete 20 total repetitions.
There are all sorts of dynamic stretches you can do prior to the round. Take these examples and add them into your pre-round routine. If you are looking for a few others, do not hesitate to ask me. My goal is to make sure you are physically ready for your round. This is a great start!
Jason Rivkin, BS, ATC, CGFI-FP1
610-940-3835