20 Minutes Until Tee-Time, What Should You Do?
It all depends on how much time you have—but even a short, focused routine can make a big difference. Ideally, you should prioritize movement prep and mobility work before you hit balls, not after. But where should you start, and what matters most when time is limited?
If I had just 20 minutes before a round, here’s exactly how I’d use them…
Warming up for the golf swing- Mobility
To be honest, I would not prioritize static stretching before a golf round (or any exercise). Instead, we should focus on active mobility. The difference here is that we are not passively stretching the muscle like we do during static stretching, but instead actively contracting the muscle while in end ranges of motion, working to pull the joints into and out of these positions. If I had 20 minutes before a round, I would focus on 5 minutes of active mobility work. Here are a few examples of movements we can do on a golf range or T-box.
1. World’s greatest stretch
This movement helps warm up and activate the muscles around the hip, knee, and thoracic spine. We can focus on creating active muscle contraction with the glute muscles, quadriceps, and oblique muscles around the spine and rib cage. Do 8-10 reaches and twists from this position and switch sides.
2. 90/90 thoracic rotation
This movement puts the hips in a position of internal and external rotation on opposite sides. We get to work through end range of hip rotation here while again creating maximal thoracic spine rotation from here. We don’t need the med ball here and can instead to place our hands across our shoulders. Work through 10 twists with brief holds towards the back side foot/ hip, then switch sides.
For these movements, do 2-3 rounds before moving onto the next type of warm up.
Warming up for the golf swing- Speed and force
For the next 5 minutes, I would work through movements that get into and out of rotation with relative speed. Try these movements to prepare the body for the positions and forces of the golf swing…
1. Split stance club twist
This drill emphasizes the hinge position of the golf swing. The split stance position forces us to create extra work for the glute and hip as we work into and out of hip internal and external rotation. Focus on keeping 99% of the weight on that lead side leg.
2. Split squat with hip and trunk rotation
Again, we can combine hip rotation with trunk rotation. The key is to drive as much pelvic rotation on top of the lead side leg/ hip. This drill will help warmup the hip and foot for creating force from the ground and into rotation.
Warming up for the golf swing- Hitting balls
I would then spend the rest of the time (10 minutes) hitting balls. Starting with the lower swing speed clubs like wedges and shorter irons, to help naturally build up the speed, force, and power the body is creating. The Last few minutes I would spend alternating between hitting one drive and one iron or wedge, switching up witch shorter club you use each time to introduce a little variability before getting to the T-box.
Conclusion
If you’ve got 20 minutes before your next round, this warmup sequence is a smart and efficient way to get ready. Start with active mobility and dynamic movement to prepare your joints and muscles, then progress into higher-speed, force-focused movements. Finish with 10 minutes of focused ball striking on the range to dial in contact and tempo. This approach not only primes your body—it sets you up to play your best from the very first tee.
-Dr. Nick DC, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
