By Diarmid "Scotty" McVicar, RPT, CWCE
Warm Up
This is like starting a car on a cold morning. It is important to get the fluids moving through the vehicle. It is important to increase the body's core temperature while also increasing the body's muscle temperature. By warming the muscles this will make them looser and more pliable.
This can be achieved by doing some low level activity: walking up and down the practice tee at a good pace, walking around the parking lot, or doing an exercise like jumping jacks or running on the spot. This gets the pump (heart) going and the blood circulating both to the core and to the muscles. This leads to an increase in muscle temperature which will allow muscles to stretch more effectively.
Static Stretching
This a safe form of stretching. During this component all major muscle groups should be stretched. The body is placed in a position where a major muscle group is put on stretch. This position is maintained for 10 seconds. Most people find that after 5 seconds they are able to stretch farther for the last 5 seconds.
Static stretching helps the muscles lengthen, which in turn gives greater range of motion. This leads not only to reduction of injury but also enhanced performance.
Sport-Specific Warm-Up
With the heart pumping blood through the muscles, and the major muscle groups having been stretched, it is now time to move into a specific golf warm up. Starting with a high iron, and swinging the iron to get the tempo, a golfer will slowly work through their bag from short clubs to long clubs. From easy flip wedges to 5 woods and drivers, hit in a smooth and relaxed manner, slowly getting the tempo of the swing that will move from the warm up area or practice tee to the first tee. This is not to be used as time to re-invent the golf swing, but to slowly prepare the body to walk on the golf course and perform to the best of your ability.
Dynamic Stretches
The complete warm up finishes with some dynamic stretches. The static stretch holds the muscle on a stretch for 10 seconds. The dynamic stretch, normally used by the highly trained athlete, involves a soft bouncing motion at end range of an action such as the back swing. This controlled soft bouncing takes the body part past the normal range of motion.
Once this last stretching component has been done, the golfer should be both physically and mentally ready to step to the first tee. Remember, golf, like any sport, is best played when the appropriate preparation has been done. Too often golfers race to get to the course, grab a sandwich on their way to the first tee, and start off double bogey, as they are neither mentally or physically prepared to step on the golf course.
Get to the course in time to warm up and stretch before you step onto the first tee. Your golf game will be much more fun!
The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.
