Health Break: Professional golfer gives tips to warm up for a round

SAVANNAH, Ga. (WTOC) -Pro-Am Day brings a unique scene to the driving range: amateurs and professionals side-by-side, sharing the same warm-up space.

For the pros, that range session is more than a few quick swings — it’s part of the job. It’s where they sharpen their games, wake up their bodies and prepare to compete.

In today’s Health Break, Korn Ferry Tour pro Ryan Sullivan explains why warming up matters — and how everyday golfers can build a simple pre-round routine in just a few minutes.

The driving range is part of the office

A professional golfer “wouldn’t even think about going to the first tee without coming to the driving range first,” Sullivan said. For many pros, that range time comes after a workout session in the gym.

Even with all that activity, Sullivan said stretching and mobility work are still key before the first shot.

Pre-round routine: avoid going from cold to full speed

Sullivan said the biggest mistake amateurs make is skipping a warm-up and trying to swing at full effort immediately.

“I try to avoid static stretching,” he said. “I like to be mobile. It helps with injury prevention as well.”

On early tee times, when golfers may still feel half-asleep, he said it’s especially important to get the blood flowing before taking full swings.

Simple ways to wake the body up:

• A few minutes on a treadmill or elliptical
• Light weights or movement-based stretching
• Wrist twists and shoulder mobility to “open up” the body

Even weekend golfers need it

Sullivan emphasized that warming up isn’t just for professionals.

“There’s really no excuse to not carve out five or ten minutes ahead of schedule,” he said. “If you’re tight already — father time is undefeated — and if you’re going into golf and you’re not taking care of that aspect of it, you’re just giving yourself a higher percentage chance of getting hurt.”

He compared golf to other recreational sports where warm-ups are common — from pickleball to basketball — and said the goal is the same: longevity and fewer injuries.

“A torn labrum or pulled Achilles” can sideline anyone, he added.

Two easy warm-ups golfers can copy

Sullivan demonstrated two go-to movements amateurs can do right before heading to the tee box.

1) Hip-opening leg kicks

Inspired by Miguel Ángel Jiménez’s famously expressive warm-up style, Sullivan said he keeps his version simpler:

• Stabilize your body
• Use controlled leg kicks to loosen the hips
• Repeat on both sides

2) The “three-club” light swing drill

Borrowing an idea similar to weighted warm-up swings in baseball, Sullivan said he’ll hold three clubs at once and make light practice swings.

• Take a few swings
• Do both lefty and righty if comfortable
• Then switch back to one club

Sullivan said many golfers notice their regular club feels lighter afterward, helping the body find more natural speed — especially for morning rounds.

Don’t forget the post-round stretch

Many professionals also cool down after a round, and Sullivan said that can be even more important for amateurs.

Weekend golfers often use muscles they don’t activate as frequently as pros, which can lead to soreness the next day.

Around Pro-Am Day, it’s common to see players stretching well into the evening — trying to loosen up after the round so they “don’t feel it in the morning.”