Science - fitness

Physical

Rob's Home of Tenpin Bowling advocates a training regime that is equally applicable to the ninepin sport. It will help to develop the essential physiological and physical attributes:
  • exceptional hand/eye co-ordination
  • balance
  • good flexibility
  • strength and aerobic fitness
Mental

The mental side of skittling will be obvious to many of you. In a sport where games are won or lost by very small margins, your psychological state of mind can often be the difference between the team winning and losing.

Does your concentration lapse at vital moments? Do you lack motivation? Do you find it hard to perform under pressure? If you have discovered the causes and know how to overcome them please let us know!

Warm-up

Before each skittling session begin by doing some light activity to increase blood flow to the muscles. A short run around the bar, running on the spot in the gents/ladies or chatting up the barmaid/barman, or anything similar that increases your heart rate would be suitable.

This should be followed by passive then active stretches (avoid this terminology at Leyhill Officers' Club). The routine detailed at Rob's Home of Tenpin Bowling has been enhanced to meet the arduous regime of the ninepin sport:
  • Neck Stretch - Tuck your chin down until it touches your chest and you can feel tension at the back of your neck. Raise your glass to your lips and sup, gradually raising your head until the glass is empty and the tension is eased.
     
  • Shoulder Stretch 1- Point your elbow upwards, with your hand behind your head. With your other hand grab your elbow and gently pull towards the other side until a good stretch is felt. Repeat for both sides. WARNING: Do not hold your pint while doing this; if you do it will pour over your head!
     
  • Shoulder Stretch 2- Hold your arm horizontally across the front of your body. With your other hand, grab your elbow and gently pull towards your chest. Repeat for both sides. WARNING: Only advanced skittlers should attempt to hold their pint while doing this.
     
  • Side Stretch - Begin with feet slightly apart. Keeping your lips stable, bend your torso so that the stretch is felt along your side. Now raise your glass to your lips and sup. Repeat both sides.
     
  • Lip Flexors / Hamstring Stretch - With you body and feet all facing forward, place one leg back and your other leg forward, one hand on the front thigh and the other holding your pint. Shift your weight forward keeping beer as level as possible and keeping both feet flat on the floor. Purse lips in anticipation of supping but under no circumstances sup while in this position. Repeat on opposite side.
     
  • Quadriceps Stretch - Support yourself with one hand while standing on one leg. Bend your free leg back and hold on to your ankle with your free hand. To increase the stretch, pull the foot higher behind the body.
     
  • Forearm Extenders - Hold out your arm with the palm facing down. Drop the fingers and palm at the wrist. (Beware! In some bars this pose may be wrongly interpreted). Grab your fingers with the other hand and pull them towards the body. Change hands and repeat.
     
  • Forearm Flexors - Hold out your arm with the palm facing up. Drop the fingers and palm at the wrist. (Beware! May occasionally be interpreted as the submissive version of forearm extender.) Grab your fingers with the other hand and pull them down and towards the body. Change hands and repeat.