P0WER EXERCISES FOR BOWLING 1. WEIGHTED SIDE BENDS • Hold the dumbbell by your side, feet slightly wider than shoulder-width apart; the body remains side on and the core muscles engaged • Laterally flex the torso towards the weight, keeping the knees and pelvis stable • Raise the weight free arm up high and when you feel a slight stretch on the side of that arm explosively pull the elbow down to the side and laterally flex the torso toward the unweighted hands side. See photos, above right.
2. MEDICINE BALL SLAMS (SEE RIGHT) • Stand with feet shoulder-width apart, holding the medicine ball with hands either side and slightly behind the ball • Reach back as far as you can behind your head, with arms slightly bent • As soon as you reach the end of range, slam the ball directly down in front of you using your lats and abdominals to drive it into the ground • For side slams, use the same start position and slam the ball down to the side of the body.
3. RESISTED BOWLING (EXPLAINED P30) • 3 sets (overs) of 6 balls with 3 minutes rest between sets.