The days are getting longer, the winter chill is finally lifting, and the local club courts are starting to book up fast. But if your racquets have been gathering dust in the cupboard since May, stepping straight into a competitive local comp or a heavy two-hour hitting session is a fast track to tennis elbow or a strained calf.
Why a Dynamic Warm-Up Matters
Returning to the court for spring requires a strategic approach to both your body and your match-play expectations. To help you shake off the winter rust safely, our Director of Golf at Hurstville, Stewart, has shared his expert advice for managing your fitness and mindset as you return to play.
“A dynamic warm-up before commencing a round of golf is vital to start your round well and avoid injury. Ideally you need to warm up your body and stretch the key body parts that promote a good golf swing. These include the wrists, shoulders, back, hamstrings, hip flexors and achilles.”
The 5-Minute Buggy Warm-Up
If you are limited for time and can only spend 5 minutes warming up before teeing off you can try this 3 step warm-up routine to get your body ready.
Wiper Blades
Grip a short iron (preferably a wedge) with one hand and stretch your arm out in front of you (parallel to the ground) and the shaft vertical. From that position rotate your arm and wrist left and right so the shaft works like a wiper blade. Repeat both sides.
Windmills
Extend both arms out to your side like wings on an aeroplane. Now tilt your body forward like you would to set up for a swing. Now make swings staying in your tilted posture so one arm swings down whilst the other arm swings up. Be careful to stay in your range of motion and gradually build bigger swings in both directions.
Two Club Dance Swings
Grab 2 short irons and place the grips together then hold the clubs together and make swings. On the backswing lift your left foot off the ground, then place it back down just before commencing your downswing. As you swing through into a finish position lift your right foot off the ground, then place it back before swinging back again. Keep repeating so the clubs never stop moving.
