Article Contents

  • 1. Stability, strength, and power
  • 2. Sample exercises for stability
    • 2.1. Anti-rotation variations
    • 2.2. Plank variations
  • 3. Sample strength exercises
    • 3.1. Lunges with uneven kettlebell front rack
    • 3.2. Pistol squats
  • 4. Sample power exercises
    • 4.1. Overhead medicine ball throw
    • 4.2. Split squat jumps

The game of bowling has evolved over the years. Many of today’s professionals and advanced coaches will tell you that players with power have become among the elite and most difficult to beat. Developing more leverage and power in your approach and execution will undoubtedly help you achieve more success in today’s environment.

Unfortunately, however, not everyone is naturally blessed with the gift of a high rev rate and high ball speed. For some of us, these are things that take longer to learn and develop. It is not impossible to develop more power in your game, but it will take long-term focus and work – especially off the lanes – to learn body control and transfer of energy and to apply it to your physical game on the lanes.

I am someone who has experience dealing with this. I am a smaller framed female with a low rev rate and I always had slower ball speed growing up. My game has never been on the powerful side. I have been more of a stroker/tweener. My lack of ball speed is what motivated me to learn more about fitness and to find ways to become stronger to improve my game. I’ve gone about it the wrong ways in the past and now I’ve learned ways that have helped me. I’ve improved my ball speed and leverage tremendously from where it used to be, but I am still continuing to improve in this area and I train specifically to create more leverage and power.

If you are trying to develop more power in your game, it is important to know that ...

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Heather Sterner

About Heather Sterner

Heather is an NSCA-certified Strength and Conditioning Specialist, an ACE-certified Personal Trainer, a Certified Functional Strength Coach, and a Licensed Massage Therapist. She has a Master's in Kinesiology (Exercise Science). Heather is a former collegiate bowler for Robert Morris University and assistant coach for the University of Central Missouri. She currently works with athletes of all sports and has recently launched BowlFIT, a website with training programs for bowlers. Heather is also the Head Strength and Conditioning Coach for SUNY Brockport.