Exercise Library
Mobility
Heel Kicks
Dynamic heel-to-glute kicks that warm up the quads and knees and prep the legs for rotation and speed work.
mobility
Why it matters for golf
Heel kicks bring quick blood flow to the quads and open the front of the thigh dynamically. That preps the knees and hips for lunging, squatting, and speed work. Simple, but it raises tissue readiness fast at the start of a session.
Coaching cues
- Kick the heel toward the glute, light and quick.
- Stay tall. No leaning forward to chase the heel.
- Keep a springy rhythm and easy breathing.
- Build pace gradually.
Common faults
- Leaning forward as the pace rises.
- Landing heavy and flat.
- Starting at full speed while still cold.