Fitness & Warmup

Pre-Round Stretching

A quick mobility routine before the first tee.

Why it matters

What you do in the ten minutes before the first tee decides how holes 1 to 3 go and how your shoulder feels on hole 18. The important distinction is dynamic versus static: moving the joints through their range before throwing, and saving the held stretches for afterwards.

How to do it

Arm circles in both directions, building from small to large.
Trunk rotations with loose arms, letting them wrap around you.
Leg swings front to back and side to side, holding something for balance.
Shoulder dislocates or wall slides, gently, to open the upper back.
Finish with throws: putts first, then midranges, building to full power over several throws.

Common mistakes

Long held stretches before throwing.Dynamic before, static after. Held stretching immediately before explosive movement is not what you want.

Stretching but not throwing before hole 1.The build-up throws are the most important part. The first full-power throw should not be a tee shot that counts.

The same routine regardless of the weather.Cold days need longer. Add a few minutes and a few more build-up throws.

Key points

Dynamic stretches (arm circles, trunk twists, leg swings) prime the body.
Loose hips and upper back protect your lower back.

The drill

Drill · The ten-minute version — 10 minutes before a round: 4 min mobility, 6 min building throws. Four minutes of dynamic mobility and six minutes of throws building from putts to full power. Run it before every round for a month. The holes you usually spend warming up into are the ones that get better, and those are strokes.

Watch: Disc Golf Strong Pre-Round Warm-Up Routine — Disc Golf Strong