The first step in any golf conditioning program should be a thorough analysis of the current state of your game (technical, physical, mental/emotional). I will be focusing on the physical aspect and will discuss how physical limitations may manifest themselves as technical limitations.

Four key tests will tell you almost everything you need to know about the status of your body. Score your answers and when you are done total them up to see how your physical conditioning rates.

This is an excellent test to assess the functional flexibility that you have throughout the feet, knees, hips and lumbar spine. This test can aid in the detection of dynamic flexibility and strength imbalances or deficiencies that may predispose a golfer to an inconsistent swing, reduced power or injury.

• Place feet shoulder width apart and hold a broom or golf club over your head with hands as wide as possible.
• While holding the broom/club straight overhead, squat down as low as you can go. Keep your heels flat on the floor and keep your arms as straight as possible during the squat.
• Note how far down in the squat you can go with good form.
• Return to the top position of the squat
• Repeat two more times for three reps total.
• Try to perform this test in frot of a mirror in order to get an accurate estimate on your thigh angle

Results: How far down could you get your thigh (90 degrees is parallel to ground)?

• 90+ degrees (2 points)
  
• 46-90 degrees (1 point)
  
• 0-45 degrees (0 points)

This test will evaluate the general strength of your lower body. A certain level of general lower body strength is required in order to progress to more advanced leg training movements. If lower body strength is poor then the amount of power that you can develop and transfer in your swing will be significantly reduced.

Good lower body strength gives you a stable base which allows you to increase the total amount of force that you can develop and also assists greatly in generating explosive power. Strong legs are critical to a stable and powerful swing.

• Stand in front of a chair, facing away from it, with your feet shoulders width apart
• Squat down and lightly touch the chair with your backside before standing back up. 1 repetition should take around 1 second.
• Keep doing this until you cannot perform any more repetitions
• Record the number of squats completed

Results: How many squats in a row could you do without stopping?

• 50+ (2 points)
  
• 31-49 (1 point)
  
• <30 (0 points)

This test will evaluate the general strength of your lower back and abdominals. A certain level of general core strength is required in order to progress to more advanced core training movements.

If core strength is poor then the torso will move unnecessarily during the golf swing and waste energy. Good core strength indicates that you can swing with high efficiency and transfer the maximum amount of energy to the ball.

This test requires the use of a stop watch. Total test time is 3 minutes.

The Core Muscle Strength & Stability Test is conducted as follows:

• Position the watch on the ground where you can easily see it
• Assume the basic press up position (elbows on the ground) - as in the video. Hold this position for 60 seconds
• Lift your right arm off the ground. Hold this position for 15 seconds
• Return your right arm to the ground and lift the left arm off the ground. Hold this position for 15 seconds
• Return your left arm to the ground and lift the right leg off the ground. Hold this position for 15 seconds
• Return your right leg to the ground and lift the left leg off the ground. Hold this position for 15 seconds
• Lift your left leg and right arm off the ground. Hold this position for 15 seconds
• Return you left leg and right arm to the ground. Lift your right leg and left arm off the ground. Hold this position for 15 seconds
• Return to the basic press up position (elbows on the ground). Hold this position for 30 seconds

Results: How long into the test could you go?

• Completed the entire 3 minutes (2 points)
  
• 1.5-3 minutes (1 point)
  
• 0-1.5 (0 points)

This serves as a good measure of the general strength in your upper body.

• Assume pushup position. Place hands slightly wider than shoulder width apart
• Pushups are to be performed with only the feet and hands being points of contact. If you must place your knees on the ground to perform a pushup, select the “Less than 10” option when entering your results in the Golf Fitness Questionaire
• Keeping your back straight, lower yourself to the ground to a point where your chest is 2-4 inches from the ground.
• Raise yourself up from this bottom position. Repeat as many times as possible. Count the total number of repetitions completed.

Results: How many pushups in a row could you complete without stopping?

• 26+ (2 points)
  
• 16-25 (1 point)
  
• 1-15 (0 points)

5-8 points: Your overall conditioning levels are good. Physical limitations probably will not be the root of any major technical issues you may have. However, a solid conditioning program can probably improve your power levels.

3-6 points: Your overall conditioning levels are average. You have a solid foundation to build from, but could probably benefit from a structured training program.

0-2 points: Your overall conditioning levels are poor. Your body is definetly preventing you from playing better, more consistant golf.

By doing the exercises highlighted in the off-season training section you will see significant improvements in your swing speed, club head speed, ball speed, distance, power, flexibility, balance, stability and overall scores. Even two days a week of training will bring results.

If you would like more detail on the different components of golf fitness download my free golf fitness e-book. If you would like your own custom golf fitness program join the Pure Power Program.

Off-Season Core Training Guide
Off-Season Golf Strength/Power Training Guide
Off-Season Static/Dynamic Flexibility Training Guide
Off-Season Golf Fitness Training Home
Golf Fitness Blog

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