Fitness & Warmup

5-Minute Dynamic Warmup

Prime your body before the first tee.

Why it matters

A disc golf throw is a fast rotational movement through a big range, and a cold shoulder is poorly equipped for it. Five minutes before the first tee both reduces the chance of a strain and measurably improves the first few holes, which are otherwise spent warming up at the cost of strokes.

How to do it

Arm circles, both directions, gradually bigger — about 30 seconds.
Trunk rotations with the arms loose, letting them swing around you — 30 seconds.
Leg swings forward and back, then side to side, holding something for balance — 30 seconds each leg.
Hip openers: slow lunges with a gentle rotation toward the front leg.
Then throw: ten easy putts, a few soft midranges, and build to full power over five or six throws.
Keep it dynamic — moving stretches rather than held ones, which belong after the round rather than before.

Common mistakes

Going straight to full-power drives on hole 1.Build up over several throws. The first full-effort throw of the day is where strains happen.

Long static stretches before throwing.Save held stretches for afterwards. Before throwing you want the body moving and warm, not lengthened and relaxed.

Skipping it when running late.That is exactly when it is needed, and five minutes is almost always available. Shorten it rather than dropping it.

Key points

Arm circles and trunk rotations to loosen up.
Leg swings and hip openers.
A few easy throws building to full power.

The drill

Drill · Five minutes, every round — 5 minutes before every round: 2 min mobility, 3 min building throws. Two minutes of arm circles, trunk rotations and leg swings, then three minutes of throws building from easy putts to full power. Do it before every round for a month and compare how your first three holes go against your memory of them.

Watch: 5min Disc Golf Warm-up! — 7th Street Wellness Club