Pre-Round Routines That Actually Work for Kids

Most junior golfers warm up the same way: rush to the first tee, take a few practice swings, and hope for the best.

Sound familiar?

A good pre-round routine doesn't need to be long or complicated. But it does need to exist.

Here's a simple, repeatable routine designed specifically for junior golfers.

The 15-Minute Junior Warm-Up

This routine takes about 15 minutes. It covers the body, the swing, and the mind — everything a junior needs to feel ready.

Minutes 1-5: Get Loose

Start with simple stretches. No need for a full yoga session — just get the body moving:

• Arm circles (10 forward, 10 backward)
• Trunk twists with a club across the shoulders
• Leg swings (front to back, side to side)
• Wrist rolls — important for preventing soreness

The goal is to get blood flowing and warm up the muscles, since cold muscles lead to tight swings, and research backs that.

A 2018 study in the International Journal of Sports Physical Therapy tested youth golfers on three warm-up conditions: no warm-up, hitting balls only, and a dynamic stretching routine followed by hitting balls.

The dynamic warm-up group saw a significant boost in clubhead speed — and their self-reported shot quality improved by 40%.

Hitting balls alone, without stretching first, showed no meaningful improvement.

In other words: skipping straight to balls and skipping the stretching is basically the same as not warming up.

Minutes 5-10: Hit a Few Balls

If there's a range, hit 10-15 balls. Not full buckets — just enough to find a rhythm:

• Start with 5 short wedge shots (half swings, smooth tempo)
• Hit 5 mid-irons (7 or 8 iron, focus on contact)
• Finish with 3-5 full swings with the club you'll use on the first tee — driver included, if that's the play

The warm-up isn't practice. Don't work on mechanics. Just find your tempo and build feel. This is almost exactly how the pros do it.

When GOLF Magazine tracked Scottie Scheffler's full warm-up routine minute by minute, his range work followed the same pattern: start with wedges, work up through the bag, and finish with "some massive rips with the big stick."

Minutes 10-15: Putting Green and Mental Prep

Spend the last five minutes on the putting green and in your head:

• Roll 5-6 putts from 3 feet — make as many as possible to build confidence
• Hit 2-3 longer lag putts to get a feel for green speed
• Take one minute to review the first three holes in your yardage book
• Set a simple goal for the round (example: "Stay patient on every hole")

This is where a JrCaddie yardage book shines.

Not only do they not have to recall the layout from memory; a junior can flip straight to hole one, see the fairway, the hazards, and the green shape at a glance, and walk to the tee with an actual plan instead of a guess.

Books even include a short mental encouragement for the round printed right on the page — a small nudge before the very first swing, such as "Every great golfer started exactly where you are now."

Why Routines Work

Routines work because they create consistency.

When a junior does the same warm-up before every round, their body and mind know it's time to compete.

The nerves settle. The focus sharpens. The first tee shot feels familiar instead of scary.

Make It Their Own

The best routine is one your junior will actually do, so let them customize it.

Maybe they want to listen to a song. Maybe they have a lucky stretch. Maybe they like to chat with friends first, then warm up quietly.

The structure matters more than the specifics. As long as they move, hit a few balls, and prepare mentally, they're ahead of most of the field.

Don't Skip It

It's tempting to roll up five minutes before tee time, especially for casual rounds.

But the warm-up isn't just about the body — it's about the mindset. A junior who takes 15 minutes to prepare feels like they belong on the first tee, instead of relying on hope.

And that feeling? That's where confidence starts.