Bowling Strength Exercises - Improve Your Scores and Your Fitness
These exercises and workouts done at home or in the gym 2 -3 times per week will help improve your on-lane fitness. You’ll be able to maintain your form through the whole series, get lower at the line and put some power behind your shot! Our bowling specific program focuses on:
- Improve leg, core/abs, low back & shoulder strength
- Maintain full motion your in joints
- Avoid overuse injuries
- No equipment required
These bowling specific strength training exercises strengthen the muscles you use in bowling. These body weight exercises use similar movements to those in bowling. They help you adapt to situations on the lanes by making the muscles work together. This type of functional training works the muscles through a full range of motion and trains the body to stay under control and consistent – all key ingredients for better shot making and higher scores.
Bowling is meant to be a life-long sport. Don’t let injury or overuse knock you off your game!
Exercise Sets To Build Strength
You may choose to do anything from one set of one exercise combination per day to 3 sets of 15 of all exercise combinations 3 times per week. Do 10 – 15 repetitions of each exercise. If you are doing more than one set, rest 15 – 20 seconds between sets. Have fun and change it up! Do the combinations in a different order, or go straight from one set to another with no rest. You can make it as simple or as challenging as you like!
One Legged Floor Touches
This awesome exercise gives you a bang for your buck! Strengthen the muscles in your thighs while you improve your balance and focus. Start easy by putting your foot down after each set, or make it harder by adding a dumbell.
Chair Lunges
This great sport-specific exercise imitates your slide or final step of your approach. Lunges strengthen the large muscles of the thighs – the quadriceps, the hamstrings and the glutes. Try them before you bowl for a blood-pumping warm-up, too!