Quick 5-Minute Disc Golf Warm-Up Before Hole #1
A proper warm-up before starting a round of disc golf can help prevent injuries and improve performance. This quick 5-minute routine ensures you’re ready to make your first drive without stiffness or discomfort.
1. Light Cardio (1 Minute)
- Brisk walking or jogging in place – Helps increase blood flow and warm up your muscles.
- Arm circles and swings – Loosen up the shoulders and prepare for throwing motions.
2. Dynamic Stretching (2 Minutes)
- Halos – Rotate the discs around your head to warm up your shoulders.
- Torso Twists (30 seconds) – Rotate your upper body side to side to engage your core and improve mobility.
- Leg Swings (30 seconds per leg) – Stand on one leg and swing the other forward and backward to loosen up the hips.
- Walking Lunges (30 seconds) – Step forward into a lunge, keeping your back straight to activate the legs and hips.
3. Shoulder & Wrist Activation (2 Minutes)
- Cross-Body Shoulder Stretch (30 seconds per arm) – Bring one arm across your body and hold with the opposite hand.
- Wrist Flexor Stretch (30 seconds per hand) – Extend one arm forward, palm up, and gently pull back fingers with the other hand.
- Shadow Throws (30 seconds) – Mimic your throwing motion with an empty hand or towel to activate muscle memory and warm up the throwing arm.
Check out this video from Disc Golf Strong for more great stretches and warmups specifically for disc golf.
Ready to Play!
This simple 5-minute routine will help loosen up your muscles and get your body primed for your first throw. Keeping your movements fluid and controlled will help prevent injuries and improve consistency on the course.
