Thanks to LPGA T and CP Teaching Professional and legendary coach Sally Austin for inviting me to Chapel Hill Country Club to demonstrate my Cardiogolf program to the ladies golf association. I spent the day showing the group golf-specific exercises they can do to improve their movement and swings.
For many of my readers, you are already familiar with my Cardiogolf pre-round warmup routine, but just wanted to post it again for the ladies at Chapel Hill CC.
Cardiogolf Pre-Round Warmup Routine
This is the Cardiogolf Pre-round warmup routine. For many of us, we used to be able to hop out of the car, go straight to the first tee and rip a drive down the middle of the fairway. Now by skipping a warmup before a round of golf may mean it takes us 4 or 5 holes before you loosen up and gain your form and by that time your score may already be ruined. Here is a quick and easy pre-round warmup routine to help you avoid those big numbers on the scorecard.
The Point of a warmup is to elevate your heart rate to get blood flowing to warm muscles so they are loose and supple, so it is easier to swing. You can do this warmup at your house before your round of golf, if you don’t have a long drive to the golf course or on the driving range and don’t be embarrassed to do the routine, it couldn’t more humiliating than topping your drive off the first tee. There are many ways to warmup like jogging, doing jumping jacks or even taking practice swings. I have chosen exercises that target golf-specific muscles.
Use a club for balance.
1. Hip Swings-We are going to start by warming up the hips muscles. Simply swing your knee back and forth for 10 to 15 seconds per leg. This movement will help want loosen up your muscles and joints and elevate your heart rate. These muscles are typically tight especially if you sit all day.
2. Inner and Outer Thighs-Next, let’s warm up the inner and outer thigh Swing your leg side to side in a controlled motion. These muscles are important to activate to because they enable you to shift weight in the golf swing. Again, do it for 10 to 15 seconds per leg. These exercises will also help you practice balance.
3. Squats-Next, simply squat up and down like this. This is an excellent overall exercise to build strength, but it will also get our heart rate up to warm up muscles to make them more elastic so they will move easier.
4. Cross-Crawl-From here, hold club like this and raise your knee to the opposite elbow. The simple motion of crossing your elbow to your knee, activates both sides of brain to prepare your mind for the day. You should feel your heart rate getting faster. Now, let’s move on to some golf specific motions.
5. Core Warm up-Put the club behind your back like this and practice shifting your weight back and forth. Practice the motion that you are going to be doing for the day. Shift your weight to back and then forward. This exercise will also active core muscles that are so important in the golf swing.
6. Shoulder Warm up-Now put club behind shoulders and practice making a good shoulder turn. Try to get your shoulder under your chin and then practice finishing in balance. Now take a few smooth practice swings.
At this point, you should feel warmed up and even winded, younger athletes may even break a sweat. Your muscles are loose, your joints are lubricated and now you can hit a few practice shots without feeling tight or head to first tee knowing you can swing freely for a good tee shot.
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