Every sporting activity requires well-trained and physically fit players, and bowling is no exception. Some people will argue that since it is a precision game that requires more mental focus than physical fitness, there is no need to exercise. However, this is quite false because you risk injuring your arm or making worse pitches if you are not physically fit. Here are some simple exercises that bowlers can perform, not only to improve their bowling but also for their fitness.
Stretching exercises: This is the number one drill every bowler should perform. The most important parts of the body that need to be stretched are the arms and legs. By simply sitting on the floor at home and stretching your leg muscles, you can gear up for the game. It’s simple, extend your legs out in front of you, and then gradually try to grasp the legs with your hands, extending them as far as possible towards the ankles. When you feel a burning sensation in the hamstring of your leg, stop but hold for 15-20 seconds, then release your legs and relax. Repeat the exercise with your feet wide apart.
Leg lunges: You can build thigh strength and firm your stomach muscles at the same time by doing leg-front lunges while holding a bowling ball against your stomach. The leg lunge motion should be alternated while extending the slider leg first until the knee of the bowling slide is bent at a 90 degree angle to the lower leg. Hold this position for about ten minutes, and then alternate legs.
Military presses: This is a simple exercise that involves holding your hands under the handles of the band or any other free weight. You should then slowly raise your hands to full extension over your head, but directly over your shoulders, and then resume the position at shoulder level. You can relax for a few seconds before returning to the exercise. This cycle must be repeated at least ten times. Be sure to carry manageable weights.
Ride the bicycle: If you love to ride a bike, this should be the easiest exercise. A bike ride is good for building resilience and cardiovascular stamina for bowling. It is better to ride the bike uphill, where most of the muscles of the body are involved.
Run: You really don’t have to be an athlete to run. Jogging is recommended as it keeps the heart stable and optimizes the potential of the lungs. You can even jog on the grass before the game, but this exercise is recommended for early morning or late evening.
The five drills explained above are highly recommended for bowlers as they help prevent injuries during the game. They also increase an individual’s level of play by making their shots more accurate, of course with some concentration and determination.
