A proper warm-up before junior tournaments makes a significant difference in early-round performance. Without warming up, you’re more likely to hit poor shots on the first few holes when you need to start well.
An effective warm-up routine prepares your body to swing and your mind to focus. The goal is reducing mistakes that can hurt your score before you get into rhythm.
This warm-up sequence takes 45-60 minutes and progresses logically from basic movement through specific golf skills. Each section serves a specific purpose in preparing you for tournament play.
Dynamic Stretching to Loosen Up
Start your warm-up by getting your body moving rather than holding static stretches. Dynamic movements prepare your muscles for the ranges of motion needed in your golf swing.
Arm circles: Start with small circles and gradually make them larger. Do 10 circles forward, then 10 backward. This loosens your shoulders and gets blood flowing to your arms.
Torso twists: Hold a club across your shoulders and rotate your upper body left and right. Keep your feet planted and let your hips turn naturally. This prepares your core for the rotation in your swing.
Walking lunges: Take 8-10 walking lunges to activate your leg muscles and hip flexors. This movement pattern is similar to the weight shift you make during your swing.
Leg swings: Hold onto something stable and swing one leg forward and back, then side to side. Switch legs and repeat. This loosens your hips and improves balance.
Spend 5-10 minutes on dynamic stretching. The goal is preparing your body for movement, not achieving maximum flexibility. Save deeper stretches for after your round.
Short Game First – Putting and Chipping
Start your golf-specific warm-up on the practice green, not the driving range. This builds feel and confidence in the scoring areas where tournaments are won and lost.
Putting ladder drill: Set up balls at 3, 6, 9, and 12 feet from the hole. Start with the 3-footer and work your way back, making each putt before moving to the next distance. This builds confidence and gets your eyes adjusted to green speed.
Distance control putting: Drop several balls 20-30 feet from a hole and putt them all, focusing on speed rather than making putts. Good distance control prevents three-putts that damage scores.
Simple chipping routine: Pick a target 10-15 yards away and hit 8-10 chips, alternating between two different clubs. Focus on clean contact and consistent landing spots rather than getting every shot close.
Spend 15-20 minutes on short game warm-up. This is where you develop the feel that translates directly to scoring during your round. Many junior golfers skip this step and struggle with distance control early in their rounds.
Range Routine for Full Swings
Progress to full swings in a logical order, starting with shorter clubs and working up to your driver. This builds rhythm and timing gradually.
Start with wedges: Hit half-swing wedge shots to improve your tempo. Focus on smooth rhythm and solid contact rather than distance. These swings get your timing established.
Progress through mid-irons: Hit shots with 8-iron and 6-iron, making full swings but maintaining the rhythm you established with wedges. Pick specific targets and focus on making good swings.
Work up to woods: Hit a few 5-wood or hybrid shots, then finish with driver swings. The driver shots should feel effortless—you’re grooving timing, not testing distance.
Key focus points: Rhythm over power, target selection for each shot, and finishing in balance. If you start hitting poor shots, slow down and return to fundamentals rather than trying to fix problems.
Spend 20-25 minutes on full swing warm-up. Quality matters more than quantity—hitting 30 focused shots helps more than mindlessly beating 60 balls.
Bunker Practice and Specialty Shots
If practice bunkers are available, hit 4-5 bunker shots to prepare for sand situations you might face during the round. Focus on technique rather than trying to hole shots.
Basic bunker technique: Set up with an open clubface and open stance. Make a full swing, entering the sand 2 inches behind the ball. The goal is getting comfortable with the feel, not perfecting distance control.
Practice one specialty shot: Work on either a low punch shot under trees or a high flop shot over obstacles, depending on what the course might require. Hit 3-4 of these shots to build confidence in your options.
Uneven lies: If possible, practice a few shots from uphill, downhill, or sidehill lies. Even a couple swings from these positions helps you feel prepared for course conditions.
This specialty practice takes 5-10 minutes but can save strokes when unusual situations arise during your round. The goal is feeling prepared rather than mastering these shots.
Mental Warm-Up and Pre-Round Routine
Finish your warm-up by preparing your mind for competition. Physical preparation without mental preparation leaves you incomplete.
Visualize early holes: Picture your first tee shot flying down the fairway. See yourself hitting good approach shots on the opening holes. Mental rehearsal helps reduce first-tee nerves.
Practice breathing: Take five deep breaths, focusing on staying calm and relaxed. This breathing pattern should be something you can use during the round when pressure builds.
Rehearse your pre-shot routine: Go through your normal setup routine for different types of shots. This makes your routine feel automatic when you’re nervous on the course.
Set process goals: Remind yourself to focus on execution rather than results. Commit to good decisions, smooth swings, and positive attitude regardless of outcomes.
Mental preparation takes 5-10 minutes but impacts your entire round. Many junior golfers spend an hour on physical warm-up but no time on mental preparation, then wonder why they feel unprepared on the first tee.
Sample Warm-Up Timeline
60 minutes before tee time:
- 10 minutes: Dynamic stretching and movement
- 20 minutes: Short game practice (putting and chipping)
- 25 minutes: Full swing practice (wedges through driver)
- 10 minutes: Specialty shots and mental preparation
45 minutes before tee time (condensed version):
- 5 minutes: Dynamic stretching
- 15 minutes: Short game focus
- 20 minutes: Full swing practice
- 5 minutes: Mental preparation
Adjust timing based on your preferences and course availability, but maintain the sequence. Each element serves a specific purpose in preparing you for tournament play.
Conclusion
An effective warm-up follows a logical progression: loosen your body, develop feel in the short game, build rhythm with full swings, prepare for specialty situations, and get your mind ready to compete.
This routine builds confidence and sharpness that carries into your round. Junior golfers who warm up properly typically play better on early holes and maintain focus longer during competition.
Consistency in your warm-up routine reduces tournament-day anxiety because your body and mind know what to expect. When your preparation feels automatic, you can focus on playing golf instead of worrying about readiness.
Junior golfers looking to develop comprehensive tournament preparation can connect with experienced coaches through Athletes Untapped. Many specialized golf instructors focus on pre-round routines and mental preparation alongside technical instruction. Browse additional golf training resources for more tournament preparation strategies.
