Andrew Maclennan www.getfastandstrong.com Fitness for Bowls Andrew Maclennan www.getfastandstrong.com

Some questions to consider… What are the benefits of being fit? What are the risks of not being fit? How much fitness is needed for bowls? Can you be too fit?

The traditional image… A better one…

Understanding the Sport Lawn Bowls is a sport comprising predominantly low intensity aerobic activity. It is a sport where the athlete is required to maintain high levels of concentration for periods of up to 3 to 4 hrs or longer. It is a sport that incorporates repetitive movement patterns (i.e. lunging in the delivery action) It is a sport where the athlete is required to play several competitive games on each of several consecutive days

What a bowler needs… High level of general fitness Good lower body strength and flexibility Good core stability and head shoulder stability The fitter bowler tends to have the competitive edge (John Murtaugh - former NZ bowls coach)

What does the game require?...and therefore…what is important? Skill, fitness and concentration. How are each of these improved? Skill by repetition, technique and ?? Fitness components Strength Stamina Suppleness Concentration by ??

The components of fitness… Strength Important for bowls especially in the glutes and core Reduces as we age due to decrease in hormone levels Growth hormone and testosterone How can this be addressed and improved? Resistance training = weights or work of a moderate to high intensity where an object is being lifted or moved

Components of fitness cont… Stamina Very important for bowls given the length of the game plus the distance walked during a game Good cardiovascular and muscular endurance means less fatigue, especially at the end of the day. Most bowlers use walking for exercise to develop fitness but a variety of other methods (jogging, cycling, swimming) can be used to develop endurance.

Components of fitness cont… Suppleness (flexibility and stretching) Important for injury prevention and good technique Helps promote relaxation and calmness Develop body awareness, promote circulation by increasing the activity of the heart and lungs, help co-ordination by allowing for freer and easier movement. Good flexibility will provide optimal range of motion through a joint

Other issues… A good healthy diet is important. Fruit, vegetables, protein, carbs, not too much alcohol… Rest and relaxation are important and long-term inadequate sleep will have a detrimental result on concentration. Simple routines of stress reduction can be carried out during a game. Consciously relaxing the neck, shoulders, arms and chest so that the tension disappears will result in a smooth delivery.

Potential injury concerns?? Shoulder problems Knees Problems Lower back Neck problems

How can many of these problems be reduced?? Having a core stability program = an abdominal strengthening program

What is the core?

Activating the Core Different muscle groups lying down Rectus abdominus (sit up or crunch) Obliques (angle crunch) Transverse abdominus (superman/prone bridge) Different muscle groups standing up Rectus abdominus (flexing forward) Obliques (rotating) Transverse abdominus (brace/activation)

When to do core work When warmed up Could/should be done every day! Not after an intense strength session Could be after aerobic exercise Only complete the exercises with good form – once your form falls apart then you should stop

Summary Work on aerobic fitness Work on flexibility Walking, jogging, swimming, biking Work on flexibility Stretching, especially the hips and lower back Work on strength training Light weight training if possible The core and glutes are important