Randall: Two minute warm up routine

I CAME up with this two minute warm up drill for those who don't have a lot of time to work the body before they hit off.

I OFTEN get asked by people what would be an ideal warm-up before they play or hit balls and since the average golfer dedicates about two minutes to this part of the game I've come up with this two minute warm up.

If you go through this routine before you hit balls at the range or head out on course it's much better than not doing any work at all though it's not a replacement for a proper fitness program either.

The idea with this warm up is to get you active in all the right muscle groups and mobile in all the right areas for hitting a golf ball.

First we start with the knee band crab walk drill which is great for getting the glutes firing. Take the knee band and put it just above the knees.

Push out to hold the tension then simply do some lateral moving in each direction, like a crab walking. Do this for 30 seconds.

Next is a set-up posture drill which is aimed at getting the shoulders and upper back activated. Hands out front with the tubing, palms facing out and elbows in and make some small circles.

You can add some stomping to this one as well if you like and do that for 30 seconds.

Next up is a split stance drill to get ready for the rotation of the swing. Left leg out front, tubing behind the back and arms out then get into your set up posture.

From here make some nice rotations back and through making sure to keep the front leg stable.

Do 10 seconds of that on each leg then we'll move into a high hands rotation drill.

For this one take the tubing across your back and get your hands up nice and high and out to the sides in a 'W' shape to really get the shoulders opened up.

Take your set up posture and work some nice rotations side to side.

Do 20 seconds of that and that leaves us just 20 seconds to finish up our two minute drill and the last thing we want to do is grab the driver and take some practice swings.

If you do this before you hit the range or the course every time you'll be much better off and it should show in your scores. 


Nick RandallNick Randall is a qualified Strength and Conditioning Coach, Presenter, Rehab Expert and Therapist.

Nick is now based in Florida working with a number of professionals on multiple tours and is also contracted by Golf Australia as an International Consultant.

His business - Golf Fit Pro - is based in Brisbane, Queensland, where his multi disciplinary team of staff train and treat golfers at a private facility in the suburb of Milton.

He also has a range of online services including the world leading golf fitness app "Golf Fit Pro". Click here for more info.

Nick's passion for golf started at age 13 and quickly developed into a complete obsession that only seems to be getting stronger with age.

He began his strong interest in fitness aged 20, pursued the relevant qualifications, decided to mix his two passions to form a career in 2010 and hasn't looked back!

To keep up to date with Nick's social media activity, click here



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