Free Download
Get the Golf Fitness Handicap™ Assessment Worksheets
Two ready-to-use tools to measure your golfers' physical readiness — wherever they train. Enter your email and we will send them straight to your inbox.
At-Home Mobility Worksheet
No equipment needed · Scores out of 25
- 1Air SquatPosture
- 2Windmill RotationThoracic Rotation
- 3Split Stance RotationSeparation
- 4Glute BridgeActivation
- 5Single-Leg HoldBalance & Stability
In-Gym Fitness Worksheet
Gym access required · Scores out of 25
- 1Deadlift (1RM)Strength
- 2Bench Press (3RM)Power
- 3Broad JumpAthleticism
- 4Run or BikeEndurance
- 5Clubhead SpeedSpeed
No spam. Unsubscribe anytime.
Getting Started
How to Use These Worksheets
Run the Assessments
Score each of the 10 tests on a 1–5 scale. You can run the Mobility Worksheet anywhere — no equipment needed. The Fitness Worksheet requires gym access.
Calculate Your Handicap
Add Mobility Total (out of 25) + Fitness Total (out of 25) for a Combined Total out of 50. Your starting Golf Fitness Handicap maps to one of five readiness categories.
Train, Then Retest
Run a 6-week training cycle targeting your lowest-scoring areas. Category advancement is only recognized after verified retesting — not just effort.
Reading Your Score
Golf Fitness Handicap Categories
Combine your Mobility Total + Fitness Total (out of 50). The combined score maps to a category below. Everyone starts at a handicap of 36.
Moving between categories requires verified retesting at the end of each 6-week cycle — daily training adjusts your handicap within a category, but advancement must be earned.