How to improve your bowling game. 5 helpful tips.

Bowling is a sport and, like all sports, it requires preparation and training to improve the game. Throwing a 15-pound ball on a 30-meter track requires strength and precision and can lead to injury if you are not careful and not trained enough. This is why it is important add a warm-up before every workout, especially if you are an avid bowler or planning to take part in tournaments. In bowling, some muscles and parts of your body are used and stressed more than others.

They also need to pay special attention to when preparing for serious loads during the game.

While bowling may not seem like a game that puts an intense strain on the heart, it plays a much bigger role than you might think. It is important to stay fresh and focused between games, especially during a tournament where games can take place over several days in a row.

Regular cardio and exercise can reduce fatigue by 65 percent. If you are not too interested in running a few miles every day, we have an alternative. Surprisingly, research has shown that low-intensity exercise actually helps reduce body fatigue even more than moderate cardiovascular exercise.

So what kind of low-load exercises are best for bowlers?

Try swimming, brisk walking, or even rowing. Training on a stationary bike can be almost perfect as it primarily uses the muscles of the lower body, leaving the upper body unloaded for the forthcoming ball throws.

Workout recommendation: Up to 20 minutes a day, 3 days a week. This is enough to pump your heart for a few minutes and will not allow you to get too tired with future bowling games.

We have outlined an exercise program specifically designed for bowlers and bowlers, and we recommend using it during warm-ups before any bowling game.


Flexibility can improve your bowling performance and can help you avoid sprains and injuries while playing. For bowling, training is most important for body parts such as the wrists, arms, shoulders, upper back, and thighs.

Lunges – Place your hands on your hips. Place one leg forward and the other back, about half a meter to a meter apart, depending on your height. Keeping your back straight, bend your front knee and straighten your back knee, shifting your weight forward. Hold for 10 seconds. Return to starting position. Do the same exercise for the other leg. Repeat the exercise 8-12 times for each leg.

how to avoid injury in bowling

how to avoid injury in bowling

Overhead stretch marks – Raise your arm above your head and bend at the elbow behind your back. Your hand should reach the top of your back. Grab your elbow with your free hand and pull slightly. Hold this position. For extra stretching, bend over to the side. You should feel a stretch along your lower lateral abdominal muscles. Repeat 2-3 times for each hand.

how to avoid injury in bowling

how to avoid injury in bowling

Sprained hand and wrist – Extend your hand in front of you. With your other hand, grab your fingers and pull down slightly until you feel a stretch along your forearm. Hold for 10 seconds. Now vice versa and pull your fingers up and back slightly. Hold for 10 seconds. Repeat 2-3 times for each hand.

how to avoid injury in bowling

how to avoid injury in bowling

Crossover stretching – Grasp the elbow with the other hand and pull horizontally in front of you until you feel a stretch in the shoulder. Hold this position for 10 seconds. Repeat 2-3 times for each hand.

how to avoid injury in bowling

Stretching recommendation:

be sure to warm up just before the game to prevent injury and 3 more times a week to increase flexibility over time. The best solution is if you can combine these two workouts and play bowling with a warm up 3 times a week.

Strength exercises

Strength training is arguably the most important factor in bowling when it comes to training. The tone of the right muscles allows you to hold the ball with ease, and keep your body in the correct position and accurately throw the ball.

Squats – Place your feet shoulder-width apart. Stretch your arms straight out in front of you. Keeping your back straight, bend your knees and squat until your thighs are parallel to the floor. For additional training of the arms on both sides, you can take dumbbells in each arm. Do 10 reps.

how to avoid injury in bowling

Push ups – Lie on your stomach in an upright position. Place your hands flat on the floor on either side of your chest. Keeping your back straight, push up from the floor, straightening your arms. Only your toes and palms should touch the floor. Lower your body down, but do not touch the floor. Do 20-30 reps.

how to avoid injury in bowling

Dumbbell press – Stand up straight, holding the dumbbells in the outstretched hands, palms forward. With a weight in each hand, bend your elbow and lift the weight towards your chest. Slowly lower your hand down. Do 10-15 reps. In a bowling center, you can use a bowling ball instead of dumbbells.

how to avoid injury in bowling

how to avoid injury in bowling


Bowling is for fun, but injury is not. Avoid them by doing warm up and stretching before each game and exercising regularly. Adding a regular weekly workout to complement your bowling game will dramatically improve your game and overall health.

Remember, if bowling means more to you than just a fun pastime, regular exercise is essential to getting great results. And by training at least three days a week, you will maximize your abilities and move to the next level of skill.

Good luck on the tracks!

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