From Stillness to Easy Swings: A Simulator Warm-Up

A simulator session does not need to begin with a full-speed drive. For golfers planning to practise at Birdie Golf Center in Metro Vancouver, a short transition from everyday movement to golf movement is a practical place to start. Try this simple sequence before your first purposeful shots, giving each movement enough time to feel unhurried.

1. Make space, then get moving

Before picking up a club, check that your practice area is clear of bags, loose balls and other people. Allow room behind you as well as beside you: a club held across your shoulders extends beyond your body. Only one person should occupy the swinging area at a time.

Spend about a minute marching gently in place or taking small steps within the clear area. Let your arms move naturally, then add a few relaxed shoulder rolls. Keep the pace easy. The aim is to start moving, not to turn the warm-up into a separate workout.

2. Turn gently with a club across your shoulders

Stand on the practice mat with your feet about shoulder-width apart and your knees slightly relaxed. Place a golf club horizontally across the back of your shoulders, below your neck, and hold it lightly with both hands. Do not press the shaft against your neck or use your arms to force a larger turn.

Slowly turn your upper body a comfortable distance to one side, return through the centre, then turn to the other side. Allow your hips to follow a little rather than trying to lock your lower body in place. Keep your feet grounded and your balance centred. Try four to six easy turns each way, breathing normally throughout.

This is an exploratory movement, not a flexibility test. Use a smaller range if that feels more comfortable. If holding the club behind your shoulders feels awkward, put it aside and rest your hands across your chest instead. Stop any movement that causes pain.

3. Move into your golf posture

Set the club down safely. With your feet comfortably apart, soften your knees and hinge forward slightly from your hips into an easy golf stance. Stand upright again, repeating four or five times without bouncing. Let your arms hang naturally when you hinge rather than reaching toward an imaginary ball.

Next, hold that relaxed stance and make a few small upper-body turns with your hands across your chest. Keep these shorter than a full backswing. This connects the standing rotation to the posture you will use for your shots.

4. Rehearse before adding a ball

Pick up a wedge or short iron and make three to five slow, short practice swings in the designated hitting area. Check the space again before swinging. Begin with roughly waist-high motions, then gradually lengthen the swing if it feels comfortable. Finish in balance rather than trying to create speed.

For your first few balls, use that same club and an easy tempo. Start with short shots, then move toward a comfortable three-quarter swing. There is no need to reach for the driver immediately or chase a particular distance on the screen.

5. Let the opening shots stay easy

Use your opening shots to notice balance, contact and rhythm, not to judge the entire session. If the movement still feels rushed, repeat a shorter swing instead of adding effort. After a longer break between turns, a few gentle movements and a slow rehearsal can help you ease back in. Treat the repetition counts as guides, not targets you must complete.