Steal This Awesome Golf Pre-Round Warm Up
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Have you ever watched a PGA Tour player warm up? It’s a thing of beauty, as every step is deliberate and designed to set them up for peak performance.
From reverse-engineering their schedule based on tee time to maintaining consistent rituals, their warm-up routine is just as important as their swing. They follow the same process before every round—whether it’s the first day of a regular tournament or the final day of a major.
This consistency prepares their mind and body for optimal performance. It’s a habit you also need to adopt to play your best golf every time you tee it up.
In this blog, I’ll simplify a proper golf pre-round warm up so you can prepare like a pro (even if you don’t have a ton of time).
Golf Pre-Round Warm Up of a Plus Handicap
A good warm up routine is made up of three parts:
- Mental
- Physical
- Fitness
Here’s how to structure it even if you’re strapped for time.
1. Physical and Mental Warm-Up (At Home or Before the Course)
A great warm-up doesn’t always start at the golf course. Before I even leave the house, I like to prime both my body and my mind, so I arrive loose, focused, and ready to perform.
This pre-round preparation depends on my energy levels, time of day, and tee time, but it usually includes a mix of the following:
- Light mobility or stretching with GolfForever
- Journaling to declutter my mind and set intentions
- Meditation, breathing exercises, or mental training
- Easy movement to elevate heart rate and wake up the nervous system
Here are a few real examples of what that looks like for me:
- Short breathing session with Neuropeak Pro paired with a light yoga flow
- 10-minute meditation followed by a 15-minute treadmill walk and foam rolling
- Quick brain dump in my journal, followed by push-ups, pull-ups, and stretching
The goal isn’t intensity—it’s readiness. By the time I arrive at the course, I want to feel physically loose and mentally clear, not rushed or distracted.
This step alone gives me a huge advantage before I ever touch a club.
2. Golf Course Warm-Up: Preparing to Play, Not to Fix
Once I arrive, check in, and pay, my first stop is always the putting green—not the driving range. Most golfers skip this step and then wonder why they 3-putt so often.
Putting Green Priority
I start with three balls, rolling long putts (around 30 feet) to a fringe or tee to dial in speed. I’ll repeat this from uphill, downhill, and flat putts to understand the green’s pace.
After about 10 minutes of long putts, I shift to a high volume of 2- to 5-footers. Hearing and seeing the ball drop builds immediate confidence.
I intentionally skip most 10- to 20-foot putts before a round—they’re lower-percentage makes and don’t provide the same confidence boost. I’ll also hit a few putts from the fringe to feel how the grass grabs the ball.
To finish, I use one ball and go through my full routine, visualizing:
- A birdie putt
- A par putt
- A bogey putt
This gets my mind into scoring mode before I even tee off.
Short Game Area (If Available)
Next, I spend 5–10 minutes chipping and pitching, focusing on:
- Basic distance control
- Landing zones
- Strike quality
If there’s a bunker, I’ll hit a few shots to test sand firmness. Since range balls spin less, I focus more on strike, not spin.
Driving Range Progression
When I head to the range, I warm up gradually—never rushing into long clubs. My progression looks like this:
- Wedges (SW, PW): Easy swings to get loose
- Irons (8-iron, 5-iron): Solid contact and accuracy
- Hybrids & woods: Longer approach and tee shots
- Driver: Full swings to build confidence
I don’t hit a set number of balls. I hit just enough to feel comfortable and confident. The goal is rhythm, not perfection.
My Warm-Up Routine (Start to Finish Example)
Here’s what a typical non-tournament warm-up looks like for me:
- Tee time: 12:00 pm
- Arrival time: 11:00 am
- Leave house: 10:30 am (30-minute drive)
- Optional pre-round exercise: 15–30 minutes
As I move into longer clubs on the range, I begin incorporating my pre-shot routine. Every shot is treated like it’s on the course—I pick a target, visualize the shot, and fully commit.
My final swings are always with the club I plan to use on the first tee, visualizing the exact shot I want to hit. Once I hit a solid one, I stop.
I clean my clubs, return to the putting green, and roll a few final putts using my full routine—again with just one ball.
At that point, my body is warm, my mind is calm, and I’m ready to play.
Creating Your Own Pre-Round Ritual
My routine is just one example. The goal isn’t to copy it—it’s to build a warm-up that fits your schedule, game, and goals. But I would suggest finding ways to incorporate the mental side, physical side, and fitness side. This way, your mind, body, and swing are ready to go. Here are some examples:
60-Minute Warm-Up (Ideal / Tournament Prep)
15 minutes at home
- Light mobility or stretching
- Short meditation, breathing, or journaling
- Easy movement to wake up the nervous system
45 minutes at the course
- Putting green first (speed control + short putts)
- 5 minutes chipping or bunker shots
- Structured range progression (wedges → irons → driver)
- Finish with your pre-shot routine and first-tee club
This is ideal for tournaments, club events, or important rounds.
45-Minute Warm-Up (Most Rounds)
10 minutes at home or in the parking lot
- Dynamic stretching or mobility
- Deep breathing to calm nerves
35 minutes at the course
- Putting green priority (long putts → short putts)
- Short game or bunker shots if available
- Focused range session with fewer balls and more intention
This is the sweet spot for most competitive or money rounds.
30-Minute Warm-Up (Efficient & Effective)
5 minutes
- Light stretching or mobility
25 minutes
- Putting green (speed first, then confidence putts)
- Quick range progression (wedges → mid-irons → driver)
Keep it simple. Fewer balls. More focus.
10–15 Minute Warm-Up (Tight Schedule)
When time is limited, don’t skip warming up—just simplify it.
- Stretch and move for a few minutes
- Roll long putts to feel green speed
- Hit a handful of smooth swings with your first-tee club
Even a short warm-up is better than none.
Warm-Up Rules
Here are three simple rules to follow once you get to the course:
- Start at the Putting Green: Speed control and confidence matter more than mechanics before a round. Start with long putts, transition to short putts, and finish by rehearsing your full routine.
- Warm Up Slowly: Ease into your range session. Start with wedges and build gradually. Focus on rhythm, breathing, and tempo—not fixing your swing.
- Never Judge Your Warm-Up: Some great rounds start with awful warm-ups. Some bad rounds follow great ones. The purpose of warming up is to prepare—not predict.
Finish your warm-up with intention, trust the process, and carry that mindset to the first tee.
Closing Thoughts
Your pre-round warm-up doesn’t need to be complicated—but it does need to be intentional.
The golfers who play their best aren’t the ones searching for a swing fix on the range. They’re the ones who show up prepared, calm, and confident because they’ve built a routine they trust.
Remember:
- You don’t need to warm up like a tour pro
- You do need a repeatable process
- And you should focus on preparation—not perfection
When you take ownership of your warm-up, you control one of the most important variables in golf. Your body is ready. Your mind is clear. And you step onto the first tee ready to go.
I think GolfForever is one of the best ways to prime your body for the round. Read my full GolfForever review to see how it can help your warm-up routines.
