Is your golf fitness up to par? Find out now!

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Is your golf fitness up to par? Find out now!

If you're a golfer, that means you're an athlete. And in golf, just as in any other sport, a certain level of physical fitness is essential to play well, to stay injury-free, and to have fun, too!

Take this quiz to see how you compare to players similar to you in handicap and age, and find out where you need to be to achieve your goals.

How does your drive distance compare?

Find your average drive distance in the chart below. How do you compare to oither golfers of your age and gender?

Image: Jens karlsson via Flickr

My drives are consistently longer than those of the average golfer with my GOAL handicap.

My drives are consistently about the same as those of the average golfer with my GOAL handicap.

My drives are consistently about 10 yards shorter than those of the average golfer with my GOAL handicap.

My drives are consistently about 20 yards shorter than those of the average golfer with my GOAL handicap.

My drives are consistently about 30 or more yards shorter than those of the average golfer with my GOAL handicap.

Neck Range of Motion

Find a mirror (the selfie camera on your phone works, too). Stand sideways to the mirror (or hold your phone out to your side). Now turn your head to face the phone/mirror without turning your body. How far can you turn? (repeat on both sides)

Image: thebittenworld.com

I can see my face straight on going both ways and there is no pain.

I can see both eyes fully, although not quite straight on, turning both ways. There is no pain.

I can see at least half of both eyes, turning both ways. There is no pain.

At least on one side one eye is not visible at all, but there is no pain.

I can't turn far enough to see myself at all on at least one side and/or this movement is painful.

Shoulder Range of Motion

Stand with your back against a wall. Bring your arm out to the side, elbow at shoulder height and bent 90 degrees. Rotate your hand up toward the wall as far as you can. (repeat on both sides)

I easily touch the wall without pain on both sides and could go even farther if the wall wasn't there..

I can just touch the wall without pain on both sides.

I can lift both hands to at least nose level without pain.

I cannot lift both hands to nose level without pain.

I can't get both arms into the starting position in the first place and/or this movement is painful.

Mid-back (thoracic) Range of Motion

Sit on the corner of a chair with your knees together. Place a stick (club/broom etc.) across your shoulders. Keeping your knees together and even as you turn your upper body as far as you can. (repeat on both sides)

I can easily rotate past 45 degrees without pain on both sides (stick past parallel to the edge of the chair).

I can get to 45 degrees without pain on both sides (stick parallel to the edge of the chair).

I don't quite make it to 45 degrees without pain, but I get close on both sides.

I get halfway there or better without pain on both sides.

I can't get halfway there on both sides unless I let my knees move and/or this movement is painful.

Hip Range of Motion

Use a 6-iron and one other club or stick to create the shape pictured on the ground (120 degree angle). Stand facing the left stick. Place all of your weight on your right leg, use the left foot only for balance. Turn your hips to the right, but don't let your right foot roll onto its edge. Try to turn until your hips are in line with the second stick (60 degrees). You can use a third stick or club across your hips to help you see how far you are turning.

Now stand facing the right stick. Place all of your weight on your left leg, use the right foot only for balance. Turn your hips to the left, but don't let your left foot roll onto its edge. Try to turn until your hips are in line with the second stick (60 degrees). You can use a third stick or club across your hips to help you see how far you are turning.

I can rotate more than 60 degrees without pain on both sides.

I can rotate about 60 degrees without pain on both sides.

I can rotate 45 degrees or better without pain on both sides.

I can rotate 30 degrees or better without pain on both sides.

I can't get to 30 degrees on both sides and/or this movement is painful.

Single Leg Balance

Wearing your golf shoes, balance on one leg, arms hanging by your side and the opposite foor lifted as if going up a step. Find your balance with your eyes open, then close your eyes. If you feel unsteady, make sure that you have something sturdy nearby to grab on to. The test ends once you put your foot down or you have to move your arms or leg to balance.

I can balance more than 15 seconds with eyes closed on either leg.

I can balance 11-15 with eyes closed on either leg.

I can balance 6-10 seconds with eyes closed on either leg.

I can balance 1-5 seconds with eyes closed on either leg.

I cannot balance at all with eyes closed and/or it is painful to do so.

Finger to Nose Test

Reach one hand out in front of you with your index finger extended. Close your eyes. With the other index finger touch the tip of you nose, and then the outstretched index finger, going back and forth as fast as you can for 5 seconds.

I can go back and forth 5 or more times (5 nose touches).

I can go back and forth 4 times (4 nose touches).

I can go back and forth 3 times (3 nose touches).

I can go back and forth once or twice (2 nose touches).

I can't touch both my nose and my index finger within the 5 seconds.

What did you shoot? Reveal your result!

By filling out your email address, you will not just get the brief quiz score. You will also receive a more in-depth review of the quiz tests and what they mean for your golf game by email!

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Eagle!

Excellent! You've put work into your golf fitness, and it shows. You have set yourself up to be able to play very well.

If you're happy with your game, congratulations and carry on! However, I'm guessing that you decided to take this quiz because you are exploring ways to improve. Maybe you've even looked at some youtube videos and tried some drills, but aren't sure which one is right for you.

Skip the guesswork, get together with your golf professional or book a session at Core Movement Lab now! With a thorough assessment, swing analysis and personalized recommendation you will see improvements happen fast. Core Movement Lab even offers 3D swing analysis to find out where exactly there may be efficiency leaks that are costing you those extra yards you are after.

Reach out now for a FREE 20-minute consultation to get started!

PS: Did you know that staying fit and playing golf increase your chances of staying independent and mentally healthy as you get older? So keep up the good work, and set yourself up for a lifetime of benefits!

Image: Edsel Little via Flickr

Birdie!

Congratulations! You scored above average and are well on your way to success!

Hopefully this assessment has helped you identify the areas that are doing well, as well as those that could still use some improvement to truly let you be at your best.

If you're wondering about how to get to the next level in the easiest, most effective way, set up a screening at Core Movement Lab now! Since you already have a solid foundation, a swing analysis and personalized recommendation will bring you results fast.

Reach out now for a FREE 20-minute consultation to get started!

PS: Did you know that staying fit and playing golf increase your chances of staying independent and mentally healthy as you get older? Start now, and set yourself up for a lifetime of benefits!

Par

You did well on some tests, but not on others. I bet this is how it goes on the course, too. When it all comes together, it feels great, but consistency is an elusive beast. Even if you are a master at adaptation and your game is pretty good, improving your golf fitness can make your life easier, and more fun, too!

The good news is that you don't need to invest in new clubs, swing aids, or follow the latest swing guru to improve. You don't even have to go to the gym. Come in for a screening at Core Movement Lab to pin down what exactly is holding you back, and tackle it with simple, targeted exercises and stretches that you can do at home.

Reach out now for a FREE 20-minute consultation to get started!

PS: Did you know that staying fit and playing golf increase your chances of staying independent and mentally healthy as you get older? Start now, and set yourself up for a lifetime of benefits!

Bogey

There are some significant physical issues that are impacting your swing, and that will not go away with golf practice alone. But don't worry. No matter your age, you can always improve your golf fitness!

If you're wondering how to get started, or what tweaks to make to your existing routine, help is just a few clicks away! At Core Movement Lab we'll perform a thorough screening and address your concerns with a personalized program that is sure to improve your golf fitness, and your swing, too.

Reach out now for a FREE 20-minute consultation to get started!

PS: Did you know that staying fit and playing golf increase your chances of staying independent and mentally healthy as you get older? Start now, and set yourself up for a lifetime of benefits!

Double Bogey

Your body isn't helping your game. But you probably knew that. The good thing is that you've got lots of room to improve!

If that feels like too daunting of a task, don't worry, you don't have to go at it alone! A personalized golf fitness program isn't just for the pros. Quite the opposite, a program taylored to your needs will let you avoid frustration, wasted time and even injury, while at the same time providing encouragement and results that make you want to keep going.

Every body has potential. Let me help you find yours. Reach out now for a FREE 20-minute consultation to get started!

PS: Did you know that staying fit and playing golf increase your chances of staying independent and mentally healthy as you get older? Start now, and set yourself up for a lifetime of benefits!