Table 1.

Dynamic Rotation‐Specific Warm Up

Crossed‐arm torso twist without neck rotation	Stand in golf address position Cross hands to opposite shoulders Rotate torso to the right and then left Keep chin over breast bone 20 reps each direction
Thoracic combined motions	Stand in golf address position with club behind shoulders Side bend your torso to the Right, then twist to the Left, then repeat the other way 20 each direction
Neck only rotations/ lateral flexion with hands wrung	Stand in golf address position Place hands in “wrung” position: twist forearms into pronation bringing palms together, fingers interlocked Without moving your shoulders rotate your head side to side for 10 reps Without moving your shoulders laterally flex your head side to side for 10 reps
Ground Reaction Force (GRF) of the legs in opposition to rotation	Stand in golf address with club in hands As you move slowly into your backswing (BS), press the trail foot forward and the lead foot backwards From the BS proceed into your downswing with focus on shifting most of your weight on the lead leg. Perform 20 reps
Crossed‐arm torso twist with neck rotation	Stand in golf address position Cross hands to opposite shoulders Rotate torso to the right and then left Keep chin over breast bone 20 reps each direction
Backswing with focus on internal rotation of the loaded hip	Stand in address position with club in hands Place your lead leg behind you and rest your toe on the ground With near total weight on the trail leg perform a backswing Perform 10 reps
Pelvic lead into downswing	Start in golf address with club in hands Twist to backswing with the club held vertical Initiate downswing at the pelvis, moving and rotating it first and allowing the shoulders to follow Perform 20 reps
Swing for remaining time	Hitting a golf ball into a net for remaining time until 10 minutes total of warm‐up