Stretching and Warm-Ups for Young Golfers
A few minutes of warming up before a round can make a real difference to how a young golfer swings, feels and recovers. Here's a simple, kid-friendly routine.
It's tempting for kids to jump straight from the car park to the first tee, especially when they're excited to play. But a short warm-up before golf helps loosen up muscles and joints, which can make swings feel smoother and generally reduces the risk of the kind of strain that comes from cold muscles being asked to twist and swing at speed.
Why warming up matters for young golfers
Warming up gradually — rather than launching straight into full-speed swings — gives muscles, tendons and joints a chance to loosen up and prepares the body for the twisting, rotating motion that golf involves. It doesn't need to be complicated or long; even five to ten minutes of simple movement before a round can help a young golfer feel looser and swing more freely.
A simple pre-round routine
Start with something that gets the whole body moving gently, like a short brisk walk or a few minutes of marching on the spot. From there, move into some easy dynamic movements: gentle arm circles, torso twists from side to side, and slow hip rotations. Follow this with a handful of slow, easy practice swings using a shorter club, gradually building up to a normal-length swing. The goal is to ease into full movement rather than starting cold.
Stretches worth including
Focus on the areas golf uses most: shoulders, hips, the torso and wrists. Simple options include reaching arms overhead and gently to each side, slow standing torso rotations with a club held across the shoulders, gentle hip circles, and easy wrist rolls and stretches. Keep stretches gentle and pain-free — a young golfer should never be pushed into a stretch that feels sharp or uncomfortable.
Making warm-ups something kids actually want to do
Warm-ups are far more likely to stick if they feel like part of the fun rather than a chore. Turning it into a short game — who can do the biggest arm circles, or a mini "follow the leader" of stretches — keeps younger kids engaged. For older juniors, tying the warm-up to something they've seen professional golfers do on TV can help it feel like a genuine part of playing golf "properly", rather than an extra step tacked on by a parent.
How long should a junior warm-up take?
Around five to ten minutes is usually enough for most junior golfers — long enough to loosen up without eating into playing time or testing a young golfer's patience. Consistency matters more than length: a short warm-up done every time is more useful than an occasional long one. If your child has a specific injury history or ongoing discomfort, it's worth asking a physiotherapist for tailored warm-up advice suited to them.