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Every sporting activity requires well-trained and physically fit players, and bowling is no exception. Some people will argue that since it’s a precision game that requires more mental focus than physical fitness, there’s no need to exercise. However, this is quite untrue because you risk injuring your arm or making worse pitches if you are not physically fit. Here are some simple exercises bowlers can do to not only improve their bowling but also their fitness.

Stretching exercises: This is the number one drill that every bowler should do. The most important parts of the body to stretch are the arms and legs. By simply sitting on the floor at home and stretching your leg muscles, you can equip yourself for the game. It’s simple, extend your legs out in front of you and then gradually try to grab your legs with your hands, extending them towards your ankles as much as possible. When you feel burning 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 lunging your legs forward while holding a bowling ball against your stomach. The lunge motion of the leg should be alternated while first extending the sliding leg 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. Then you should slowly raise your hands to full extension above your head, but directly above 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 riding a bike, this should be the easiest exercise. A bike ride is good for building resilience and cardiovascular stamina for bowling. It’s best to ride uphill, where most of the body’s muscles are engaged.

Jogging: 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 night.

The five exercises 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 focus and consistency.