Fitness for Crown Green Bowling
Strength and conditioning for an older adult playing crown green bowling should focus on improving mobility, stability, and endurance, while being mindful of joint health and overall fitness. Here’s a program suggestion:
1. Mobility and Flexibility
- Hip and Ankle Mobility: Essential for maintaining a smooth delivery stance. Include:
- Hip circles (both directions)
- Ankle rotations and calf stretches
- Hamstring and Quadriceps Stretches: Helps in easing into the low positions for bowling delivery.
2. Strengthening Key Muscles
- Legs: To maintain balance and power during delivery.
- Bodyweight squats or sit-to-stands from a chair
- Step-ups on a low platform
- Wall sits for isometric strength
- Core: For balance and rotational movement during delivery.
- Seated leg lifts or standing side bends
- Modified planks (either on knees or hands)
- Seated Russian twists (holding a light ball or object)
- Arms and Shoulders: To enhance control during the bowl.
- Resistance band exercises (shoulder presses and lateral raises)
- Wrist curls with light weights
- Shoulder rotations with light resistance
3. Balance and Stability
- Single-leg stands: Hold onto a chair or wall if needed. Progress to balancing unaided.
- Heel-to-toe walking: Practice walking in a straight line to improve stability.
- Bosu or wobble board exercises: For more advanced balance training, if safe and comfortable.
4. Endurance
- Walking: Regular walks to improve cardiovascular health and endurance.
- Stair climbing: Moderate-paced stair walking to build stamina for long matches.
- Light cycling: Gentle stationary biking or outdoor cycling if appropriate.
5. Joint Care
- Knee and Ankle Strengthening: Simple exercises like ankle pumps, mini-squats, and gentle lunges can support knee and ankle health.
- Focus on Warm-up and Cool-down: Use dynamic stretches for warm-up and gentle static stretches post-exercise to reduce stiffness and improve range of motion.
6. Bowling-Specific Drills
- Practice mock deliveries in slow motion, focusing on smooth, controlled movements and maintaining balance.
- Use a lighter ball for technique work, building up to the standard weight.
This program helps maintain functional fitness, reduces injury risk, and ensures the ability to perform well in crown green bowling. Adjust intensity as necessary based on individual fitness levels and consult with a physiotherapist if needed.
