The late golfer's warmup

We have all been there.

You booked a tee time and have all the best intensions to show up with enough time to warm up; hit a few balls and maybe even putt a few.  Unfortunately someway, somehow time slipped away and you arrive just in time to hear over the pager:  

"next on the number one tee is the (insert your name) foursome". 

That means you have exactly 7 minutes to check in and grab tees, mark your ball and let r' rip.

What can you do to prepare the body with such a small window of time?

overhead squat

1. The overhead squat with glof club will open up the hips, loosen the low back, activate the core and gluts and open up the shoulders.  If you have time for nothing else, a few reps of this movement will help tremendously.
• stand with feet shoulder width apart
• point toes slightly outward
• hold the club over the head with straigth arms
• maintain your natural lumbar curve
• sit back and bend from the hips
• drop down as low as you can while maintaining straight arms and lumbar curve then hold for 3 seconds at the bottom
• squeeze the butt to stand 
• return to start position
• travel slowly and in control
• repeat for 6 - 12 repetitions

arm circles

1. The second peice is to prepare the shoulder rotators for the first swing.  A simple series of arm circles will help avoid shoulder pain and injury. 

• start with small circles
• move slowly and with intention
• thumbs pointed up
• then thumbs pointed down
• circle forward 
• and circle backward
• 6 rotations of each hand position and direction

Keep in mind that this is the "late golfer's warmup", and not a complete warmup.
 
To learn about a full golf warmup and about golf fitness see your local TPI certified golf fitness instructor.
www.mytpi.com