New to 2026 is a partnership between the EDGA, Disc Golf Personal Trainer (DGPT) and Disc Golf Shenanigans.
Every year, the EDGA look at ways in which value can be added to your EDGA Membership, and we believe that your health is about as valuable as it gets. We have been there on the first tee on a slightly chilly day, maybe just got out of the car, and you can feel that your muscles aren’t ready for that first explosive drive, but you go ahead anyway and then comes the sudden rush of blood to the fingertips and the tingling sensations. Next thing you know, you’ve torn a muscle, and you are out of action for a month.
It’s time to make a change, and we are here to help you. Every Full and Premium EDGA Member in 2026 will receive a length of resistance band in their membership pack, and to help you learn how to use it, we have teamed up with the excellent Tom Sweeting of DGPT. To start the new season off, Tom has created a set of resistance band warm-up stretches and exercises that will help you prevent injury and play better. Any professional sportsperson will spend a considerable time stretching and warming up their body before any training and even more so before a competition, so let’s strive to be healthier in 2026.
While having a list of stretches and exercises is all well and good, a picture paints a thousand words and a video even more. To help with this, we have also teamed up with the guys at Disc Golf Shenanigans to create the first video for you. A massive thank you to Tom, Tim and Stoddy for making all this happen. We hope you enjoy this EDGA Member benefit.
When performing these stretches and exercises, it is important to remember a few things, such as wearing appropriate clothing, ensuring your surroundings are safe, checking your resistance band for any damage and making sure you have a good grip. It is also important to remember to move smoothly, in control and do not force any ranges. With all of these exercises, resistance can be increased or decreased by simply adjusting the length (where you hold it) of the band. These can also be done during a round if you find you are waiting on a Tee for the hole to clear, then use these to stay warm and ready. The exercises are as follows:
Lateral Squats
Opens the hips and prepares the body for strong, stable weight shifts. With the band in a loop placed at knee height around both legs, start with your feet shoulder-width apart and arms in front of you, take one leg out to the side away from your body and then bring it back again. Repeat for both legs.
Hip Flexor Raises
Improves front-side control and balance during the stride and plant phase. With the band in a loop around your feet, stand with your feet hip-width apart and slowly raise one leg (bending at the knee) to waist height and then lower it again. Repeat for both legs. You may find it useful to place one hand on something for support.
Multi-Directional Lunge with Lateral Sweep
Challenges hip stability through multiple planes of movement. Improves balance and glute control for more controlled transitions during the throw. With the band still in a loop, place it around both legs below the knee at the top of the calf muscles. Starting with your feet shoulder-width apart, using an inside sweeping motion, move one leg in front of you, then sweep the same leg back behind you, then bring the same leg back to the starting position. Repeat for both legs.
Pull Apart (Directional)
Engages the upper back and improves shoulder positioning before you start throwing. Start with your arms extended in front of you approx 75cm apart, grip the band with both hands and try not to have any slack in the middle. Now, slowly move your hands outwards away from each other until you feel a good level of resistance, then bring them back to the starting position and repeat. You can also rotate your starting position 45 degrees both clockwise and anticlockwise, and then stretch to engage more muscles.
Passovers
Opens the shoulders and chest to allow a smoother, freer range of motion. Start with your arms extended in front of you approx 1m apart, grip the band with both hands and try to have some tension in the band. Now, while maintaining the same level of tension and distance between your hands, take your hands (in parallel) up over your head and behind your back to a point you are comfortable with, then bring them back to the starting position and repeat.
External Rotations
Prepares the rotator cuff for higher-speed throwing while improving shoulder control. Start with your elbows tucked against your body and forearms in front of you with palms facing up. With your hands shoulder-width apart, grip the band with both hands and try not to have any slack in the middle. Now move your hands outwards away from each other, while keeping your forearms parallel to the ground, reach to a comfortable level of resistance, then bring your hands back to the starting position and repeat.
Face Pulls
Reinforces strong rear-shoulder and upper-back engagement to support clean acceleration and deceleration. Start with your feet together and the middle of the band under your feet. Lean forward and grip the band with both hands by your knees. While remaining leaned forward, draw both your hands straight up towards your head while keeping approx shoulder-width apart. Once a comfortable level of resistance is felt, lower your hands to the starting position and repeat.
Y Raise
Encourages healthy shoulder mechanics and overhead control before repeated throws. Start with one foot in front and one behind, hip-width apart. Place the middle of the band under your front foot and grip both ends of the band firmly with extended arms. Now, keeping a strong upright position and with arms still extended, slowly raise both hands in unison upwards until a comfortable resistance is felt, then slowly lower your hands back down until the band goes slack and repeat.
Thoracic Rotation + Row
Prepares the upper back for rotation while reinforcing controlled pulling mechanics. Again, place one foot in front and one behind, but this time have your feet about 50cm apart and slightly bent at the knee. With the middle of the band under your front foot, grip both sides of the band with your opposite (left foot + right hand, right foot + left hand) hand around knee level, you will be slightly bent forward over your lead leg, which is correct. Now while maintaining that forward lean, slowly draw your arm and the band back and up at 45 degrees, rotating through your waist, and with your other hand, reach forward and point to your toes. Now slowly bring your body back to the starting position and repeat. Swap sides and repeat.
Archer Pulls
Develops rotational coordination and unilateral control — key for balanced power. With your feet hip-width apart, turn to face left. Now, with your left hand, grip the middle of the band and extend your left arm fully out at shoulder height. Now, with your right hand, reach across your chest and firmly grip the end of the band and slowly draw your right hand back across your chest, bending your arm at the elbow. You should be simulating a bow & arrow movement. Now return your right hand to the starting position and repeat. Swap sides and repeat. You can also grip the band with your draw hand closer to your lead hand to increase resistance.
Health and Safety Notice
These exercises are provided for general guidance only. You participate at your own risk.
If you have an existing injury, medical condition, or are unsure whether resistance band exercises are suitable for you, please consult a qualified healthcare professional before taking part.
EDGA, DGPT and Disc Golf Shenanigans accept no liability for injury arising from incorrect use of equipment or failure to follow safe practice guidance.
Stop immediately if you feel pain, dizziness, or discomfort.