If you're like me, your warm-up routine is the spike in your heart rate as you run from the parking lot to the first tee at Poppy Hills! But if you're serious about improving your golf performance, a smart, focused pre-round warm-up can give you a major edge.

In this post, we break down a 20-minute golf warm-up into 3 strategic segments:
✅ Stretching
✅ Putting Drills
✅ Driving Range Prep + Visualization

Why You Need a Pre-Round Warm-Up

A structured warm-up doesn’t just help you feel loose. It does so much more, including: 

  • Enhances mobility and flexibility

  • Reduces injury risk

  • Sharpens your mental focus

  • Gives you insight into your swing mechanics for the day

⏱️ Total Warm-Up Time: 20 Minutes
Stretching (6 min) + Putting (6 min) + Range + Visualization (8 min)

1. Stretching for Mobility and Injury Prevention (6 minutes)

By incorporating dynamic stretches into your routine, you can enhance your flexibility, mobility and overall game. It allows you to warm up your muscles, work on your swing mechanics and helps prevent possible injury.

With six minutes you can perform these three Essential Dynamic Stretches for Your Pre-round Warm Up Session

Stretch 1: Split Leg Trunk Twists

  • Purpose: Activates core and upper body rotation

  • How-To:

    • Stagger your stance, start by standing with one foot out in front of you and one foot behind you. 

    • Hold a club across your chest with your arms crossed.

    • With your weight on your front foot and a slight bend forward from the waist, you're going to twist your upper torso back and forth.

    • Be sure that your chest points in both directions when twisting your upper torso.

    • Do 30 seconds of trunk twists and then repeat with your other leg forward.

Stretch 2: Wrist/Arm/Elbow Rotations

  • Purpose: Improves wrist and elbow mobility

  • How-To:

    • Stand with your feet next to each other and hold a club in each hand by the grip.

    • Put your arms straight down by your sides and lift the club up and down in front of you by hinging your wrists for 15 repetitions.

    • Switch to holding one club just below the grip with one hand.

    • Bring your elbow up to ninety degrees with your forearm pointed out in front of you and the club pointing up to the sky.

    • Rotate the club from side to side slowly for 20 to 30 seconds.

    • Switch hands and do the same exercise with your other arm for another 20 to 30 seconds.  

Stretch 3: Lateral Lunge with a Twist

  • Purpose: Opens up the hips and thoracic spine

  • How-To:

    • Stand with your feet hip-width apart and hold a club with both hands extended out in front of you.

    • Make a lateral lunge out to your left side with your left foot, and once your foot lands, twist your upper body to the left.

    • Step back to your starting position and repeat the lunge to the same side for ten repetitions.

    • 10 reps per side

See these three stretches in action:

 

Incorporate these three stretches into your pre-round warm-up to enhance your flexibility, mobility, and overall golf performance. Remember to listen to your body and only stretch to a point of mild discomfort, never pain. By preparing your body properly before hitting the course, you can set yourself up for success and a more enjoyable and effective round of golf.

 

2. Putting Warm-Up Drills (6 minutes)

Now that you've finished your dynamic stretching routine, most players would head straight to the driving range. However, I suggest dedicating six minutes to the putting green first.

Why Start with Putting?

  • You’ll touch the ball more with the putter than any other club

  • Early putting confidence sets the tone for your round

Drill 1: Path and Face Drill

  • Focus: Build consistent stroke path and face alignment

  • Setup:

    • Find a straight 3–4 ft putt

    • Place tees on either side of putter head

    • Putt without touching tees

Pro Tip: Do with the trail hand only to fine-tune face control and will give you instant feedback if the face is open or closed at impact. Rolling in 10 to 15 of these short putts will help you groove your stroke and boost your confidence out on the course!

See this putting drill in action:

 

 

Drill 2: Speed/Lag Ladder Drill

 

Speed-Lag Ladder Drill

Focus: Green speed assessment

  • Setup:

    • Place 3 balls at 20, 30, 40 feet from the fringe

    • Putt the ball and try to stop the ball just before the fringe

    • Don’t read the break—focus on speed only

Driving Range Warm up and Shot Visualization

Now that you're physically primed and mentally dialed, head to the range. The key? Don’t fix your swing.... discover it!

Step 1: Wedge Shots (5–8 Shots)

  • Focus on trajectory and contact

  • Observe ball flight: high/low, left/right

Step 2: Iron Progression

  • Hit every other iron:

    • Option 1: PW → 8 → 6 → 4 → Hybrid

    • Option 2: 9 → 7 → 5 → 3 → 3W

  • Hit 3–4 balls per club

  • Don’t analyze technique—just observe ball flight

Remember, you only have about 8 minutes before your tee time, so swing changes and technique are best left for your longer practice sessions or lessons with a head pro. Before your round, you're just trying to figure out what swing you brought to the course that day.

Step 3: Driver + First Hole Visualization

  • Save driver for last

  • Visualize the first tee shot

  • Hit your final range ball exactly how you plan to play it

  • Your final shot on the range should be a mirror image of the shot you plan to execute on the first tee, just 2 minutes away.  

🏁 Final Thoughts

In just 20 minutes, you've:

  • Loosened your body

  • Dialed in your putting feel

  • Assessed your swing for the day

  • Mentally rehearsed your first shot

So now all that’s left is to ask:

“Where’s the first tee… and what’s the course record?” 😉

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Bonus: Download the Warm-Up Cheat Sheet

Want this 20-minute warm-up as a printable or mobile reference? Download it below!

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This article is a part of our Get Into Golf Series, check out more related content and download our comprehensive Guide devoted to golf beginners!