In order to best determine how to reach your fitness goals, you first need to figure out where you are, physically. A fitness evaluation is your first step in building a golf fitness program. Identifying and correcting your physical limitations should be a focal point in your golf-specific fitness program.

A basic golf specific screen simply gives you key information about your physical condition. In order for you and your fitness professional to design a golf-specific exercise program, it is important to have a plan. With a golf-specific fitness screen, you will be able to determine any physical limitations that may be affecting your performance on the golf course.

Here we test the mobility in your hamstrings and lower back. This test can also detect certain problems or stiffness in your hips, which can limit a proper set up for your full swing short or putting stroke. If you are unable to perform this test, you will not be able to maintain your posture (body angles) throughout your swing, which will make it difficult to keep the club on plane. Low test results may also be related to loss of power, loss of posture and swaying.

(Note: This basic golf specific screen is designed for any golfer who is currently trying to determine their level of golf fitness or is planning on starting a golf-specific training program. If you are currently injured or have any medical problems, consult your physician before attempting this screen and or any exercise program. This screen is in no way meant to diagnose medical conditions, but to assess physical limitations and establish baseline measurements in order to establish a functional golf conditioning program for people who have received medical clearance from their physicians. Consult either a golf fitness professional or teaching professional certified in golf fitness for a complete evaluation. )

Straight Leg Raise to Test Lower Body Flexibility

• Lie on your back, with both legs and your head flat on the ground. Have a partner place a driver shaft, perpendicular to the ground, on the outside of your right leg, halfway between your hip and knee.
• Pull your toes toward you and proceed to lift your leg, keeping you knee straight. (Your head, hips and left leg should remain flat on the floor. A golf ball can be placed under your left knee, which will prevent you from moving your hips or back). Complete this movement three times.
• Repeat this test with your left leg.

Scoring Your Results

• 1-point-If you can only lift your leg at a 45-degree angle.
• 2-points-If you can lift your leg up parallel to the shaft.
• 3-points-If you can lift your leg up past the shaft.

If you scored less than 2 points, you will want to work on your lower body flexibility.

Lay on a mat with a golf club placed hip high at a 45-degree angle to your legs.

Raise leg up so that it is parallel to the shaft of golf club.

What is Cardiogolf?

Cardiogolf (www.cardiogolf.com) is a 60-minute golf-specific workout that is taught by certified instructors using an area in a gym or at a practice range. Using the specially designed Cardio Club participants learn exercises to promote better swing mechanics, flexibility, strength and balance throughout the golf swing. The exercises are set to music which makes this program ideal for a group exercise class. It accommodates every golfer regardless of gender, age and skill level or fitness level.

Who developed Cardiogolf?

The Cardiogolf Fitness Program was created by Karen Palacios-Jansen.  Karen, an AFAA certified personal trainer and LPGA teaching professional and is managing editor of Golf Fitness Magazine.  Over the years she has instructed hundreds of professional and amateur golfers using this unique and effective program and has been featured in several top golf publications illustrating this success.

Why Cardiogolf?

Karen used to have a dilemma: spend her free time working out or working on her golf swing.  Golf may be good mental exercise, but as far as a physical exertion it can’t compete with aerobics.  So she got to thinking, maybe she could do both at the same time.

Learning to play golf requires a lot of time, effort and money.  To play consistently, you must spend countless hours at a golf course. To achieve power, you must train your body, spending time in the gym lifting weights and stretching most days of the week.

Through analysis and research Karen developed a program that revolutionizes how people learn and practice the game of golf.  Cardiogolf is a way for golfers to improve their swing mechanics and fitness levels at the same time.

Cardiogolf –The Core Workout is the second DVD to LPGA Teacher of the Year and Certified Personal Trainer Karen Palacios-Jansen’s Cardiogolf Fitness Program. Cardiogolf uses easy-to-learn movements without the need of leaving the privacy of your own home.  In Karen’s newest DVD, you’ll learn core specific exercises to help improve your golf swing, lengthen your drives and reshape your body at the same time. You know you need to exercise for better health, so why not practice your golf swing at the same time.

There is nothing like Cardiogolf on the market today.  This unique golf fitness program is designed to improve swing biomechanics, increase clubhead speed for more power and tone your body at the same time.  Karen demonstrates proper technique step-by-step in a unique format that is easy to follow.  The workout can be modified and intensified to fit the needs of players of all levels. Karen has taught her Cardiogolf fitness program to hundreds of golfers to help them achieve incredible results.  To order visit www.cardiogolfcore.com or call 1-704-663-5199.