With the right training regimen, tenpin bowlers can advance their playing ability and reduce the risk of injury. Bowling is a "one-sided" sport, placing a strain on certain muscle groups. Bowling balls weigh up to 16 lbs.; therefore, you need strength, flexibility and coordination to successfully throw the ball and knock down the tenpins 60 feet down the lane. If your training program covers key areas, you will be on your way to becoming a more competitive bowler.
Step 1
Drink water frequently and follow a healthy diet rich in complex carbohydrates, protein, vitamins and minerals. Your body needs water to stay hydrated as you train. Complex carbohydrates, found in pasta, potatoes and grain products, provide an energy source to sustain long periods of activity. Protein from meat products also provides energy and aids in muscle development.
Step 2
Engage in cardiovascular activity such as walking, jogging or cycling for at least three 30-minute sessions each week. You will be able to sustain back-to-back games and lengthy bowling tournaments better by participating in aerobic activity.
Step 3
Stretch key muscle groups daily and always before bowling. You use repetitive motions in bowling, placing a strain on your knee and wrist joints, as well as your arm, leg, torso, back, shoulder and hip muscles. Do stretches that focus on the wrist, arm, shoulder, neck, side and thigh muscles. Hold each stretch for 20 to 30 seconds.
Step 4
Lift weights two to three times a week to increase muscle strength. With stronger muscles, you can increase performance by bowling with a heavier ball. If your muscles are strong, you are also less likely to strain or injure them. Start with weights that give slight resistance to all muscle groups. Gradually move to heavier weights as you become stronger. According to the Top End Sports website, you can target specific areas needing improvement. Focus on strengthening the torso to increase stability; the leg muscles to improve balance; and the upper body muscles to enhance bowling accuracy, strength and power.
Step 5
Practice bowling at least two to three times a week to increase hand-eye coordination and focus on weak areas. For example, if you struggle with picking up corner pins, purposely try to hit the head pin straight on with your first to leave pins in the corner. Try to pick up the remaining pins.
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