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

2. 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?

3. The traditional image…
A better one…

4. 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

5. 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)

6. 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 ??

7. 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

8. 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.

9. 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

10. 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.

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

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

17. What is the core?

20. 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)

21. 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

22. 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