When people think about lawn bowls, the first thing that comes to mind isn't usually a strenuous workout! And it’s true, one of the great beauties of our sport is its low-impact nature, making it accessible to almost everyone. But I’ve been around bowls for 30 years, and I can tell you that the best, most consistent players all have one thing in common: good physical control.
Fitness for bowls isn't about running marathons or lifting heavy weights. It's about developing specific strength, balance, and flexibility to support a smooth, repeatable delivery. A little conditioning work off the green can make a massive difference on it, helping you to stay balanced, reduce fatigue over a long match, and prevent those niggling injuries.
This guide will walk you through some simple, safe, and highly effective exercises you can do at home to improve your game. Let's get you moving better so you can bowl better!
Why Bother with Fitness for Bowls?
A solid delivery requires a complex sequence of movements: a stable stance, a controlled lunge, a smooth arm swing, and the ability to hold a low position. Improving your fitness helps with all of it!
- Better Balance: A stable base is the foundation of every shot.
- Increased Consistency: A stronger body can repeat the same delivery motion time and time again.
- Reduced Fatigue: A long game or tournament weekend can be tiring. Better fitness helps you stay sharp from the first end to the last.
- Injury Prevention: Strengthening the muscles and joints you use in bowls is the best way to avoid strains and sprains.
Your Pre-Game Mobility Warm-Up
Never step onto the mat "cold." A few minutes of dynamic stretching before you play will wake up your muscles and prepare your body for the specific movements of bowls.
Hip Mobility
- Leg Swings: Hold onto a bench or fence for support. Gently swing one leg forward and backward 10 times, then side to side 10 times. Repeat on the other leg. This opens up the hip joints.
Ankle Mobility
- Ankle Circles: Sit or stand and lift one foot off the ground. Slowly rotate your ankle in a circle 10 times clockwise, then 10 times anti-clockwise. Repeat on the other foot.
Thoracic (Upper Back) Mobility
- Arm Circles: Stand with your feet shoulder-width apart and make big, slow circles with your arms—10 times forward and 10 times backward. This loosens up your shoulders and upper back for a freer swing.
Core Exercises for Balance and Stability
Your balance comes from your core. These exercises will help you build a rock-solid platform for your delivery.
Single-Leg Stance
This is the ultimate balance builder and directly mimics the final moments of your delivery.
- How to do it: Stand on one leg. Try to hold your balance for 30 seconds without wobbling. Keep your standing knee slightly bent.
- Make it easier: Stand near a wall or chair you can touch for support.
- Make it harder: Once you're stable, try closing your eyes! You'll be amazed at how much harder it is. Aim for 3 sets of 30 seconds on each leg.
Split Squat Holds
This exercise strengthens your legs and core in the lunge position.
- How to do it: Take a long step forward, as if you were in your delivery stance. Lower your back knee until it's just above the floor. Hold this position, keeping your chest up and your core tight.
- The goal: Aim to hold for 20-30 seconds. Do 3 sets on each leg.
Essential Strength-Building Exercises
These low-impact exercises target the key muscle groups used in bowls.
Glute Bridges
Your glutes (buttocks muscles) are your powerhouses for stability.
- How to do it: Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes and lift your hips towards the ceiling until your body forms a straight line from your shoulders to your knees. Hold for a second, then lower slowly.
- Reps: Aim for 3 sets of 12-15 repetitions.
Bodyweight Squats
Squats strengthen your quads, glutes, and hamstrings—all crucial for the lunge.
- How to do it: Stand with your feet shoulder-width apart. Push your hips back and bend your knees as if you're sitting in a chair. Go as low as you can comfortably, keeping your chest up and back straight. Push through your heels to return to the start.
- Reps: Aim for 3 sets of 10-15 repetitions.
Plank
The plank is one of the best exercises for building core strength and stability.
- How to do it: Lie on your front and place your forearms on the floor, with your elbows under your shoulders. Lift your hips so your body forms a straight line from your head to your heels. Brace your core and don't let your hips sag.
- The goal: Hold for 30-60 seconds. Repeat 3 times.
Flexibility for a Fluid Delivery
Good flexibility allows for a longer, smoother lunge and delivery, reducing the risk of muscle pulls. Hold each stretch for 30 seconds and remember to breathe!
- Hamstring Stretch: Sit on the floor with one leg straight and the other bent. Gently lean forward over the straight leg until you feel a stretch in the back of your thigh.
- Hip Flexor Stretch: Kneel in a lunge position with your back knee on the floor. Gently push your hips forward until you feel a stretch at the front of your hip.
- Calf Stretch: Stand facing a wall with your hands on it for support. Step one foot back, keeping the leg straight and the heel on the floor. You should feel a stretch in your calf.
Injury Prevention and Listening to Your Body
- Warm-up is Non-Negotiable: Always do your mobility exercises before playing.
- Stay Hydrated: Drink plenty of water before, during, and after a game.
- Don't Play Through Pain: If you feel a sharp or unusual pain, stop. Pushing through it is how minor issues become long-term injuries.
- Invest in Good Gear: Wearing proper, supportive bowls shoes is essential for protecting your feet and ankles.
Sample Weekly Routine
You don't need to spend hours in the gym. Just 15-20 minutes, two or three times a week, will make a big difference.
Sample Session (2-3 times per week on non-bowling days):
- Mobility Warm-up: (5 mins) Leg swings, ankle circles, arm circles.
- Strength & Balance Circuit: Perform the following exercises one after the other. Rest for 60 seconds at the end of the circuit and repeat 3 times.
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- Bodyweight Squats x 12
- Glute Bridges x 12
- Plank x 30-60 seconds
- Single-Leg Stance x 30 seconds per leg
- Flexibility Cool-down: (5 mins) Hamstring stretch, hip flexor stretch, calf stretch.
Fitness for bowls is your secret weapon. By investing a little time in looking after your body, you are investing directly in your performance on the green. You’ll feel more stable, more consistent, and more confident every time you step on the mat.