So, you just rolled up to the course. You’ve got your bag stuffed with way too many discs (because this one flies straighter, I swear), your energy drink of choice, and the misplaced confidence that today you’ll finally birdie hole 5.
But here’s the thing: if you’re the kind of player who just hops out of the car, grabs a driver, and immediately throws your shoulder out trying to crush 400 feet… congratulations, you’re officially “that guy.”
Warm-ups matter. They keep you from looking like an awkward flamingo stretching mid-round and, bonus, they actually make your game better. Let’s dive into the best warm-up drills before a disc golf round—because nothing screams “elite athlete” like doing arm circles in a public park while joggers look at you funny.
Why Warm Up Anyway?
Look, I get it. Disc golf isn’t football. Nobody’s out here tackling you mid-putt (though honestly, that would be a fun variation). But it’s still a repetitive, explosive sport that uses your shoulders, hips, core, and—if you’re doing it right—your legs. Skipping warm-ups is basically sending a group text to your joints that says, “See you at physical therapy.”
I used to think warm-ups were overrated too… right up until I pulled a muscle trying to “flex” a forehand into a headwind. Let’s just say ibuprofen became my new caddy for a week.
Warm-Up Drills That Won’t Make You Look Totally Ridiculous
1. Dynamic Arm Circles
Yes, it feels like kindergarten PE class. Yes, people will stare. Do them anyway. Start small and go bigger. Both directions. This gets the blood flowing in your shoulders so your first drive doesn’t feel like you’re pitching bricks.
2. Torso Twists (a.k.a. “The Awkward Dance”)
Stand with your feet shoulder-width apart and rotate your torso side to side. Imagine you’re trying to politely wave at both fairways simultaneously. This wakes up your obliques and lower back, which are the unsung heroes of your throw.
3. Hip Openers
You ever notice how pros look like they’re gliding into their throws, while you look like you’re tripping on invisible Legos? That’s hip mobility. A couple hip opener stretches (lunges with a twist, standing leg swings) can keep your form smooth instead of robotic.
4. Resistance Band Rows
Bring a resistance band, loop it around a tree, and do some quick rows. It activates your back and shoulders, and bonus—you’ll look like a semi-serious athlete instead of someone who just wandered onto the course by mistake.
5. Putter Upshots (Short Range Only)
Before your round, take your putter and throw some smooth, controlled 50–100 foot shots. Nothing fancy, just clean form. It dials in your mechanics without making you look like you’re competing in the invisible distance contest.
6. The Sacred Putting Ritual
Don’t be that person who only putts once, misses, and goes “eh, good enough.” No, friend. Grab 5–10 putts and actually practice. Short putts, long putts, weird angles. Build the muscle memory so you’re not choking on a 15-footer in front of your buddy who won’t let you live it down.
Things That Don’t Count as Warm-Ups
-
Cracking your knuckles (that’s just a bad habit).
-
Chugging a Monster (hydration is not the same as health).
-
Talking trash to your friends (although, to be fair, this does loosen up the competitive spirit).
My Personal Routine (a.k.a. “The Bare Minimum”)
I’ll be honest: I don’t always crush the full warm-up menu. Sometimes it’s just a couple quick arm swings, a half-hearted stretch, and a putt or two before I tee off. And yes, that usually results in me grip-locking my first drive straight into the woods. When I actually take 10 minutes to do this stuff? My throws are smoother, my putting feels dialed, and my scorecard is way less embarrassing.
Final Thoughts: Warm Up Like a Champion
Look, disc golf is supposed to be fun. You don’t need to spend 45 minutes doing yoga on the tee pad. But if you dedicate just 10–15 minutes to warming up before a round, you’ll save yourself the pain (literally) and probably shave strokes off your game.
Plus, there’s something kind of awesome about standing there, stretching like a pro, while your buddy is still untangling his earbuds and dropping his phone in the grass. Who’s the athlete now?
So next time you’re heading out for a round, don’t just wing it. Warm it up, loosen it up, and then go dominate the course—or at least hit fewer trees.
✅ Pro tip: Now that you’re loose and limber, make sure your style game is just as warmed up. Check out Tee Shop USA’s Disc Golf Shirt Collection and look like you belong out there—even if your scorecard says otherwise.
