My Pre-Round Routines

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My Pre-Round Routines

July 08, 2013

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Stacy Lewis' total warm-up takes one hour and 10 minutes. "I'll putt for 15 minutes and then I'll hit balls until 20 minutes before my tee time. Then I'll go chip for a little bit and go to the tee." If she has an afternoon tee time, she'll work out in the morning before the round. Morning tee times put her in the gym post-round.

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Lindy Duncan, who tied for 15th in the U.S. Women's Open and is in the middle of her rookie season on the Symetra Tour, likes to eat a lot of salmon before she plays a tournament: "I'm not very big so I need the strength." Once at the course she "gets some good speed practice on the putting green. (I) try and incorporate some wedge practice."

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There's work to be done before the range. After a balanced breakfast of protein and carbs, Nicole Castrale can be found doing a brief run on the treadmill. "I always go in and warm up a little, get the body moving and activated."

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For Brittany Lang, tournament round preparation is about more than her hour and fifteen minute warm-up on the range and putting green -- she makes sure her head is ready, too. Before a tournament, she likes to "get away from the course on Wednesday afternoon, go do something fun. Getting away from it and getting a good night's sleep helps you start fresh Thursday."

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Anna Nordqvist is all about repetition: "I do everything in the same order, hit the same clubs in the same order. Start on the putting green, hit, chip."  Like Lewis, Nordqvist goes to the gym before afternoon rounds to "activate the core a little, jump on the bike for a little while." Getting that workout in before a morning tee time can be a bit of a time crunch, especially if you're like Nordqvist and you're not a morning person.

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Christina Kim likes to "wake up a minimum of three hours before (her) tee time. I always take a shower first thing. And I gotta have eggs in my breakfast. I always start with a 90-minute warm-up. Thirty minutes of putting and short game, 25-30 minutes of hitting balls, then 25-30 minutes of short game again. I try to listen to music before I warm up. I have everything from classical to ZZ Top to 50 cent." Worried listening to rap will mess with your tempo? Kim says to just focus on the bass.

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Playing in a tournament usually means you're going to be putting on faster greens. Ai Miyazato bookends her 35 minutes on the range and 10 minutes of chipping with putting practice. "Putting is really important for my game. The feeling is really sensitive. You have to make sure you have a good feel of your speed, stroke and tempo."

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A tournament round is no 100 meter dash -- you've got to stay focused for a solid five hours, so make sure you're well fueled. Before a round Ryann O'Toole likes to eat "three eggs, Greek yogurt, bacon -- I always have to have a lot of protein. I like to slow my system down because I'm a fast person -- talk fast, walk fast -- so I think if I can slow my metabolism down, then it slows me down." Once she's at the course, O'Toole finishes her warm-up with a bunch of short putts around the cup. Watching the ball go in the hole can help build confidence.

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