In this episode, Shaun breaks down the three most common pre-round warm-up mistakes that are costing golfers performance and increasing injury risk and what to do instead.

What you'll learn:

• Mistake #1: Relying on static stretching as your warm-up. Holding stretches before explosive activity tells your muscles to lengthen and relax the opposite of what you want before generating speed and force. Research shows decreases in power output, reaction time, and force production after static stretching in isolation.
• Mistake #2: Thinking that hitting balls IS your warm-up. Hitting balls on the range is your warm-up to play. Your body needs a separate physical warm-up first dynamic movement and tissue work to get blood flowing, joints mobile, and muscles activated. Without it, you're asking cold, stiff tissue to perform at a high level from swing one.
• Mistake #3: Doing the same warm-up every single day. Your body is different today than yesterday. If you flew, sat at a desk for 10 hours, did heavy squats, or slept weird your body has different needs today. Your warm-up should be customized based on how your body is moving RIGHT NOW, not some generic routine you've done for a decade.
• Why dynamic warm-ups (leg swings, hip circles, trunk rotations, arm circles) prime the nervous system for performance
• How tissue work with a lacrosse ball or foam roller on restricted areas can dramatically improve how you feel from the first swing
• Why your warm-up should look different from the guy next to you on the range his restrictions aren't your restrictions
• The power of reassessing every two weeks so you always know what your body needs
• 5-7 minutes of targeted warm-up work is all it takes to feel like a completely different golfer on that first tee

Key takeaway: There are two warm-ups one for your body and one for your golf game. Most golfers skip the first one entirely. Do both, in that order, customized to YOUR body on THAT day, and your front nine will transform.

Resources mentioned:

• Free Home Assessment
• Fairway Performance website: www.fairwayperformance.com
• Episode 109 — Why 95% of Golfers Are Ticking Time Bombs
• Instagram: @shaun.diachkoff

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