15-Minute Warm-Up
Three quick and simple exercises to prepare for your next round by DAVE POND
ALTHOUGH SUMMER IS IN FULL SWING and the days are at their longest , there never seems to be enough time in the day to do everything you should before hitting the links . We ’ ve all been there before — a lengthy list to-do list leaves you racing to the course , popping the trunk on your way into the parking spot , and grabbing your clubs to meet the rest of your foursome on the first tee .
“ Warming up is about achieving full range of motion as well as getting in the mindset to play ,” said Leighann Albaugh , director of instruction at Moseley ’ s Magnolia Green Golf Club . “ But if you ’ re like me , the first practice swing or two include a symphony of crackles emanating from your back .
“ Warm-ups are the perfect time to take stock of how your body is moving on any given day . Is something hurting ? Are you particularly stiff ?”
If you can find a way to carve out just a little extra time before teeing off , some simple exercises can help you play better , reduce risk of injury and lower your score .
Albaugh recommends focusing on fullbody fitness for the average player , which includes a little bit of cardio , core work , flexibility and stability drills . The key , she says , is to perform any fitness routine paying close attention to your form . After all , without a full range of motion , your motor skills will not function in their optimal fashion .
This alone could give you an advantage on the course . Research shows that warming up is something almost half of golfers skip out on even when they have the time .
“ Although I ’ m fairly certain you ’ re not going to die without a proper warm-up ,” Albaugh said with a laugh , “ failure to get your body ready to swing can lead to big numbers on the first couple of holes . Why not spend a couple of minutes preparing to shoot a lower number by getting your body ready for play ?”
WRIST TWISTS
FOCUSES ON : Hands , wrists , forearms and shoulders .
WHY IT WORKS : Wrist and forearm rotation are responsible for creating lag and delivering the clubhead into the ball .
1 . Start with your dominant arm extended straight out in front of you , and your palm facing down . 2 . In one continuous motion , rotate your wrist so your palm faces up before rotating it back toward the ground . 3 . Repeat the movement with your arm extended straight away from your side . 4 . Switch arms , and repeat both movements : first with your arm in front of you , then out from your side .
Following your warmup , Albaugh recommends golfers keep moving as much as possible during the early part of their rounds . And , be sure to stay hydrated — especially during these hot summer months .
“ Walk when you can to encourage your best results ,” she said . “ If you ’ ve been sedentary — riding in a cart between holes — you ’ ll have to get your body re-warmed up before hitting your next shot .”
Here are the three exercises Albaugh recommends for a quick , 15-minute warm-up .
36 V IRGINIA G OLFER | J ULY / A UGUST 2021
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