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Warm-up and Mobility All clubs Beginner / Intermediate ⏱ 6 min 🇫🇷 Video in French

5-Minute Golf Warm-Up: The Physical Therapist’s Pre-Shot Routine

Failing to warm up remains a classic mistake among golfers. Philippe Vignon, a physical therapist for the French national teams, has developed a five-minute pre-shot routine for the French Golf Federation that uses a single club for support.

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Philippe Vignon
Philippe Vignon · his YouTube channelFree lesson selected by Fred P.
Schedule · Step 1 of 7Master the Mental Game in 7 StepsChecked off when: You do your pre-shot routine before each of your games.
Step 2 →

To be continued

7 minSame problem4 Rhythm Exercises for Your Warm-up: Jump Rope and Weighted ClubPaul Lambersens · Beginner / Intermediate11 minSame problemGolf: 6 Mobility Exercises for People Over 60HansenFitnessForGolf · Beginner / Intermediate / Seniors6 minSame problemWarm-up with a sand wedge: the Marchildon methodCharles Marchildon · Beginner / Intermediate

What the lesson shows

The pre-shot routine begins with movement of the joints, from the bottom up: ankle circles (5 to 6 in each direction), hip opens on one leg while focusing on a fixed point to maintain balance, knee circles, then hip circles with a forward and backward tilt, a movement that occurs throughout the swing. Next, rotate your torso—keeping your head upright—followed by your neck, wrists, elbows, and shoulders. If you have trouble maintaining your balance, all of these exercises can be done with the support of a club.

Next comes muscle activation: small squats, with knees always behind the tips of the toes and shins roughly vertical; reverse lunges while pushing the club upward to engage the back and shoulders; then lunges with a twist, picking up the pace slightly. The pre-shot routine ends with balancing on one foot while rotating the upper body, rest your weight lightly on the club; if it's too difficult, place the ball behind you. All that's left is to get ready before the first drive.

The Exercise, Step by Step

  1. Do ankle circles—5 to 6 in each direction—on each foot.
  2. Standing on one leg, open your hip while focusing on a point ahead, then switch legs.
  3. Make circles with your knees, then with your hips, tilting them forward and backward.
  4. Rotate your torso while keeping your head upright, then move your neck, wrists, elbows, and shoulders.
  5. Using a dumbbell, do a few short squats, keeping your shins roughly vertical.
  6. Perform a series of backward lunges while pushing the club upward, followed by lunges with a twist.
  7. Finish on one foot by rotating your upper body, keeping light pressure on the club, then switch feet.

Key Takeaways

All it takes is five minutes, with nothing more than a club.
We work the joints from the bottom up, from the ankles to the shoulders.
Focusing on a single point helps you maintain your balance.
The pelvic tilt continues throughout the swing.
When doing a squat, keep your knees behind your toes.
We'll finish with balancing on one foot and rotating.

Mistakes to Avoid

  • Start at the starting line at 1 without warming up.
  • Let your knees go past your toes when you squat.
  • Press down firmly on the club during the balance exercise.
  • Giving up on balance exercises because of a lack of stability, when leaning on the club is all it takes.

Driving Range Mode

Keep it in plain sight, on the rug.

  1. Before Every Game: The Complete Five-Minute Pre-Shot Routine
  2. Delicate Balance: All Exercises Using a Club for Support
  3. On one foot: place the tip of the foot behind you if necessary
  4. Finish up by getting ready before the first drive

Your Questions

Do you need any equipment for this warm-up?

No. Philippe Vignon uses only one club from your bag—as a support for balance and for lunges.

What should I do if I'm off balance?

Lean lightly on your club: all the exercises can be done this way. When standing on one foot, you can also place the tip of your foot behind you and lift it from time to time.

Why is it important to work on pelvic tilt?

The physical therapist explains that pelvic anteversion and retroversion—a forward or backward tilt—occur throughout the swing.

Learn More

All “Warm-up and Mobility” videos →Find the lesson that's right for you 4 Rhythm Exercises for Your Warm-up: Jump Rope and Weighted ClubA warm-up session consisting of four exercises performed in sequence: one-handed upside-down club, rope, flexible weighted club, and then a standard club in continuous motion. Philippe VignonAll of his lessons

Video posted on YouTube by its creator (Philippe Vignon). Best Golf Tips selects and summarizes the best free lessons, without hosting them.

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