Free Golf Fitness Assessment Worksheets: 10 Tests to Baseline Your Golfers in Under 30 Minutes

If you coach golfers and you're not assessing their physical readiness before building lesson plans, you're guessing. That's not a criticism — it's a reality most golf fitness professionals, PGA instructors, and S&C coaches deal with every day.

The problem isn't awareness. Most coaches know that mobility, strength, and physical capacity affect the golf swing. The problem is that there hasn't been a simple, standardized, printable tool to actually measure it — one you can use in-session, score on the spot, and repeat every training cycle.

That's why we built these.

We're giving away two free golf fitness assessment worksheets — a Mobility Assessment and a Fitness Assessment — that together form the foundation of the DRVN Golf Fitness Handicap™ system. They're designed to be printed, used in-person with your golfers, and scored by hand. No app required. No sign-up. Just the tools.

What's Included in the Free Golf Fitness Worksheets

The Mobility Assessment Worksheet (7 pages)

This worksheet covers five bodyweight movement tests, each mapped directly to a specific phase of the golf swing. Every test is scored on a 1-to-5 scale, producing a Mobility Total out of 25.

The five mobility tests are:

• Air Squat → Posture. This test reveals how well a golfer can organize their body, access the hips, and maintain ground contact. It's a snapshot of the foundational movement pattern that supports golf posture throughout the swing. Scoring progresses from minimal hip hinge (1) to a full overhead squat with neutral spine and thoracic control (5). For the full breakdown, download the Bodyweight Squat Test ebook.
• Windmill Rotation → Thoracic Rotation. How much usable rotation does this golfer have for their backswing — and is it symmetrical? This test isolates thoracic spine mobility while the lower body stays grounded. Side-to-side asymmetry is one of the most overlooked factors in golf movement, and this test makes it immediately visible. See the Windmill Rotation Test ebook for the complete protocol.
• Split Stance Rotation → Separation. The ability for the upper and lower body to move in different directions while staying connected is the foundation of sequencing and power delivery. This test evaluates rotational range of motion, hip stability, and control in all four rotational directions. See the Split Stance Rotation Test ebook for the full breakdown.
• Glute Bridge → Activation. At impact, the golfer must stay in posture while managing vertical, rotational, and lateral forces simultaneously. The glute bridge shows whether the lower body can generate and sustain force without collapsing position. Scoring progresses from basic hip extension to single-leg holds. The Glute Activation Test ebook covers the full scoring criteria.
• Single-Leg Hold → Balance and Stability. This test brings everything together. Can the golfer control their body through space, stay connected to the ground, and finish the swing with balance? Scoring progresses from reaching the position to holding a full Superman stance for 10+ seconds. Download the Single Leg Balance Test ebook for the detailed protocol.

Each test page includes the full scoring criteria, key observations to watch for, training cues if the score is low, a score box, and space for notes. The final page is a scoring summary where you transfer all five results and calculate the Mobility Total.

These tests require no equipment, can be performed in any setting, and take less than 15 minutes to complete.

The Fitness Assessment Worksheet (7 pages)

The fitness worksheet evaluates five performance domains that directly underpin golf performance. Each test is scored 1-to-5, producing a Fitness Total out of 25. Scoring standards are provided for men and separately for women, seniors, and juniors.

The five fitness tests are:

• Deadlift (1 Rep Max) → Strength. Strength is the base. Power is built on it. Speed is expressed through it. This test measures maximal force output relative to bodyweight using a trap bar deadlift. Scoring ranges from 50% of bodyweight (1) to 150% (5) for men, and 25% to 125% for women, seniors, and juniors.
• Bench Press (3 Rep Max) → Power. While the lower body initiates the golf swing, the upper body transmits force into the club. This test uses a three-rep max to evaluate whether a golfer can sustain explosive upper-body force output across multiple reps. Scoring is relative to bodyweight.
• Broad Jump → Athleticism. How well can a golfer move their own body, apply force into the ground, and accelerate through space? The broad jump measures distance relative to body height, removing complexity and revealing athletic potential. Landing quality matters as much as distance.
• Run or Bike → Endurance. A round of golf lasts four to five hours. When physical capacity drops, decision-making, swing quality, and consistency all fade. This test uses a fixed-distance run or bike protocol with time standards adjusted by demographic.
• Clubhead Speed → Speed. The single most impactful physical performance metric in golf. Highly trainable, easily repeatable, and directly correlated to distance and scoring potential. Tested via launch monitor with max-effort swings.

Each test page includes side-by-side scoring tables for men and women/senior/junior populations, key observations, training priorities, and notes space. The summary page includes a combined Mobility + Fitness calculator to produce the full Golf Fitness Handicap score.

How the Scoring Works

Each worksheet produces a total out of 25. Combined, they give you a score out of 50 that maps directly into the Golf Fitness Handicap category system:

Category	Handicap Range	What It Means
Category 5	30–25	Limited physical readiness — the body is significantly restricting the swing
Category 4	24–18	Developing capacity — foundational work is the priority
Category 3	17–12	Solid foundation — meaningful physical support for the game
Category 2	11–7	High readiness — the body can tolerate advanced training and aggressive swing work
Category 1	6–1	Professional readiness — physical capacity is a competitive advantage
Category 0	ELITE	Elite-level readiness — the physical ceiling of what's achievable in golf performance

A higher handicap means the body is currently limiting what the golfer can express. A lower handicap signals increasing freedom, durability, and room to push harder.

The key insight: every golfer starts at a handicap of 36. From there, assessment scores bring the number down based on verified physical capacity. Regular training behavior and six-week retesting cycles keep the score honest over time.

Who Are These Worksheets For?

These golf fitness assessment tools are designed for anyone working with golfers on the physical side of the game:

PGA teaching professionals who want to understand whether a swing limitation is technical or physical before building a lesson plan. If a golfer can't access thoracic rotation, no amount of backswing drills will solve the problem. The mobility worksheet shows you that in under 10 minutes.

Golf fitness trainers and S&C coaches who need a standardized baseline for new athletes. Instead of starting every golfer on the same generic program, these assessments tell you exactly where to focus — and give you objective data to track progress cycle over cycle.

College and academy golf programs that need a repeatable, scalable way to assess and re-test their roster. The scoring system works across all golfer types — male, female, junior, senior — with adjusted standards built into each worksheet.

Coaches exploring the golf fitness space who want a structured entry point. If you know physical readiness matters but haven't had a practical way to measure it, these worksheets give you a framework you can use immediately.

Why a Golf Fitness Handicap?

Golfers already understand handicaps. They understand that the number reflects current ability, that it moves based on performance, and that lowering it takes consistent, verified work.

The Golf Fitness Handicap applies that same logic to the body. It translates mobility data, strength metrics, power, endurance, and speed into a single number that both coach and athlete can align around.

For coaches, it becomes a decision-making tool. A golfer with a high fitness handicap needs foundational work before aggressive swing changes. A golfer with a low fitness handicap has earned the right to train harder, swing faster, and chase bigger goals.

For golfers, it makes the invisible visible. Progress shows up in a number that only moves when the work is done — and validated through retesting.

That connection between physical preparation and golf performance is what makes the system work. The worksheets are where it starts.

How to Use the Worksheets

The process is straightforward:

1. Run the mobility assessment first. Five bodyweight tests, no equipment, under 15 minutes. Score each test 1–5 and transfer the results to the summary page.
2. Run the fitness assessment separately — ideally on a different day, since the strength and power tests are demanding on the nervous system. Score each test using the appropriate table for the golfer's demographic, and transfer to the summary page.
3. Combine the two totals for the full Golf Fitness Handicap score out of 50. Use the category table to identify the golfer's current readiness level.
4. Build your training cycle around the lowest-scoring areas. Retest every six weeks under the same conditions. Progress is only recognized when improvement is demonstrated — not assumed.

Both worksheets are free to download, print, and use with your athletes immediately. If you want to track everything automatically — assessments, scoring, regular accountability, training cycles, and retesting — the DRVN app handles all of it. But the worksheets stand on their own as a coaching tool you can start using today.