Training for Fitness Before Hitting The Lanes

May 13, 2018
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Every successful competitive bowler adopts a sport-specific fitness training program. The fitness level, after all, of every athlete largely depends on the demands of the sport, both in terms of physical rigors and mental stress. In the case of bowlers, stamina and strength are also important in winning the games.  

But what kind of fitness training is best for bowlers? Let’s take a look at a few of the most important factors that will affect your own fitness training plan.  

Consider the Physical Attributes

If you take a closer look at world-class bowlers, such as Paeng Nepomuceno, you will find that they possess several common attributes including:

  • Exceptional hand-eye coordination
  • Good balance and flexibility
  • High aerobic fitness including stamina
  • Satisfactory strength level
  • Low body fat (i.e., lean and mean form)

You should then train with these physical attributes in mind. With a stable and strong musculoskeletal system, for example, you will likely have improved bowling control and power. You will even observe a more explosive throw combined with a smoother delivery.  

You must also consider the most common sites of injuries among bowlers when designing your fitness plan. Your highest risks of injury are in the shoulders, elbows and wrists, hips and knees, thus, your fitness program should focus on these areas.  

Consider Working with a Coach

Of course, you can design your own fitness plan since you know your body’s potentials and limitations well. But you are also well-advised to work with a personal trainer or a coach who knows the demands of bowling well. This way, you will have a sympathetic coach who can challenge your limits yet stay within your safe limits, too.  

You and your coach will discuss the specifics of your fitness training plan. These specifics can include the following:

  • Strength training is a must. The stronger you are, the better you can carry the ball, hold the proper body position, and execute the throw.
  • Power training, such as exercises done with a medicine ball, contributes to improved bowling delivery.  
  • Aerobic training improves stamina and endurance, both of which are crucial in reducing fatigue during games. Experts recommend cardio training three times a week with each session lasting at least 30 minutes each. Cycling and jogging are great for cardio training; ask your coach about high-intensity interval training using these exercises, too, for better results.
  • Flexibility training, such as yoga and calisthenics, can reduce your risk of strains and sprains, as well as improve your game results.  

More importantly, when you are at Dave & Busters, you should always warm up before picking up a ball!  Warm-up exercises will make your muscles and joints more limber resulting in better ball delivery and scores.  

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