The New Year Challenge Assessing your baseline - COPIED


The New Year Challenge ' Assessing your baseline
Happy New Year to you! My wish for you is a year filled with health, happiness and many rounds of great golf!
This week begins our New Years Challenge, a series of golf fitness exercises designed for optimum performance, body and mind. Over the next two weeks I will present to you a series of physical assessments. This week we focus on the lower body testing, next week the upper body. The intent of these assessments is to uncover mobility, stability and balance issues, determine your fitness level to date and to give you the opportunity to chart your progress. When I work one on one with my students I physically measure the angles of mobility. Because you are working alone use general measurements to develop your baseline. Remember the tests are for your information only, there is no passing or failing grade.
Before you begin please read the following tips to help you get started. My suggestion is to post the tips in your home where you can read them every morning.
Getting started in your new golf fitness program:
1.Get a checkup. Meet with your healthcare provider to see whether you'll need to consider any special modifications before starting an exercise program
2.Start slowly, Rome wasnt built in a day. The good news is that the body responds very quickly to the slightest amount of flexibility conditioning.
3.Set specific short and long-term goals. Begin by meeting with your PGA professional to determine your golf goals. Perhaps you need more distance, better posture or more core strength. Determine your short term goals such as greater flexibility, more strength or better balance. A long term goal maybe to alleviate a specific swing flaw ' all your goals can be obtained through our DVD programs.
4.Adherence over duration ' Fifteen minutes, four days a week will reap greater rewards than two hours on a Sunday. Be realistic about your time. Set your self up for success!

5.Varying your workouts keeps you engaged. Target specific parts of the body during each work-out ' lower body, core, cardio one day, upper body and core the next. Always warm-up before your workout and before golf.
6.Make a date, get a buddy, create a support system. Surround yourself with people who support you in your fitness program and get a workout buddy. If you have an appointment to workout with a friend, you are more likely to show up and support each other in your program.
7.Reward yourself - Once you've reached your goal, treat yourself to something that reminds you what a good job you've done and encourages you to continue. Make it something that supports you, body, mind and spirit. (A new driver or pair of golf shoes always works for me!)
8.Reach out for support ' Feel free to send me your questions. I am here to support you.
9.Have fun!
Lower body assessments:
Hamstring flexibility: Measures hamstring flexibility
Stand with your feet hip width apart, legs straight and slowly fold forward. Do not bounce. Cross the arms and measure the length of the elbows to the floor.
Note: shift your weight over the balls of your feet.

Hip flexion: Measures mobility in the hips, gluts and hamstrings.
Stand with the feet hip width apart and squat down as low as possible, ultimately bringing the hips parallel to the floor. Attempt an upright posture. Measure the
angle of your hips to your upper body and your ability to lower the hips towards the floor.


Lower body strength / quad strength:
Standing wall squat: Bring your spine to the wall and walk the feet away from the wall until your knees are at a ninety degree angle and the quads are close to parallel to the floor. Press your navel against the wall and hold for as long as possible. Measure the length of time you are able to hold the wall squat.

Balance on one leg and have someone time your ability to balance. Switch sides and repeat. Now close your eyes and repeat the same test.

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    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at or visit