30-Minute Pre-Round Warm-Up (For Normal Golfers)
I genuinely believe that if everyone warmed up properly before they went to golf (20 minutes doing the right stuff), they'd consistently shoot better.
I'm not talking about the Tour Pro, 2 hour gym + range session, but something for us normal golfers.
Here's the simplest framework that you can follow that gives you some checkpoints.
Here’s the abbreviated version, and then more details below.
- Warm up the body. (heart rate up and large muscles activated)
- Start with wedges and observe strike.
- Work up the bag and observe shot shape.
- Get speedy and hit a couple hard.
- Mentally play 1-2 holes and warm the brain up.
I learned this from Mark Blackburn and it's really stuck with me as a great process to follow.
And then for putting you need to go through these three steps when talking with Ralph Bauer.
- Start line (bring your Putting Thing!)
- Speed control
- Green reading (barely anybody tries to read a putt and see how the greens are breaking that day)
Alright here's more detail! 👇
Step 1: Wake Up the Body (5–7 min)
Skip the gym. Do this at home or on the range.
- High knees (30 seconds)
- Butt kicks (30 seconds)
- Lateral shuffles (2x each way)
- Torso twists (arms out, twist left/right)
- 180° jump turns (3–5 reps) — power from the legs
- Finish with a few air swings using two clubs or a heavy club
✅ Purpose: Get blood flowing, activate leg and core muscles, and mimic your swing’s movement pattern.
Step 2: Wedges First (7–10 min)
Start small. Use a wedge. This step is all about awareness. Just be really observant of what's going on.
- Hit a few chip shots, then progress to longer pitches
-
Pay attention to:
- Turf interaction (Is it firm? Soft?)
- Strike quality
- Distance control
“Warm-up is a warm-up, not practice. You’re getting a barometer for the day, not trying to fix anything”
Step 3: Work Up Through the Bag (10–12 min)
Start building rhythm and tempo.
- Hit a few short irons, then mid-irons, then woods
- Don’t rush to the driver — ramp up to it
- Observe your shot shape and tendencies (e.g. draw? fade? heel strikes?)
- Don’t judge. Just notice.
“Even the best players hit bad shots in warm-up. It’s not about perfection — it’s about awareness”
Step 4: Play Golf Mentally (5–7 min)
Transition from “hitting” to “playing.” This has been one of the most important pieces that I've added into my warm-up that has really been helpful!
- Pick 2-3 holes from the course you’re about to play
- Go through your full routine for each: visualize, aim, commit
- Simulate tee shots and approach shots
- Optional: hit one more chip + putt before walking to the tee
“This gets your brain warmed up. You’re locking into strategy and mindset before the round starts”
Watch the full vid and learn some great stuff 👇
