💪 Pre-Bowling Warm-Ups to Keep You Sharp

Hey Baddies 👋

I know I just dropped a post about groin injury recovery, but not everyone deals with that specific issue—so let’s zoom out for a second.

Today’s post is for everyone who bowls—whether you’re repping your high school or college team, or you picked up bowling later in life and never had access to that structured training. This is your reminder: there’s always something to learn, and taking care of your body is a huge part of leveling up your game.

Here are two simple warm-up routines to get your body ready to roll—whether it’s league night or a full-blown tournament weekend

💥 League Night Warm-Up (3 Games)

League nights are usually quick—get in, bowl your three games, and you’re done. So your warm-up doesn’t need to be anything crazy, but you still want to wake your body up and get blood flowing.

I keep it short and focused—usually about 5 minutes:

• Arm Circles – 10 forward, 10 backward to get the shoulders moving
• Torso Twists – 10 per side to loosen up the lower back
• Hip Circles or Openers – Just to get those hips opened up after sitting all day
• Hamstring Sweeps – A nice way to gently stretch the legs while walking
• Shoulder Rolls + Overhead Reaches – Keeps the upper body loose
• Lunges with a Twist – Great for the hips, glutes, and spine

This light dynamic movement is usually enough to shake off the stiffness and help you start game one feeling ready, not rusty.

🔥 Tournament Day Warm-Up (3–12 Games)

Tournaments are a whole different beast. You're often bowling more games, over more hours, and sometimes in blocks with breaks in between. Your body needs a bit more prep to stay loose and avoid breaking down halfway through the day.

Here’s what I typically do before a tournament:

• High Knees or Light Skips – Just to get the blood pumping
• Leg Swings (Front-to-Back + Side-to-Side) – Helps open up hips and hamstrings
• Walking Lunges with a Twist – Dynamic and super effective
• Arm Swings / Circles / Figure 8s – Shoulders, back, and chest all get involved
• Wrist Rolls + Flexion/Extension Stretches – Your grip and wrist control matter
• Hip Openers / “World’s Greatest Stretch” – This one hits all the key areas (look it up—trust me)
• Neck Rolls + Shoulder Shrugs – Keeps tension away, especially late in the day

I might sneak in very light static stretches for hamstrings, forearms, and hips if I feel tight, but I keep them short (10–15 seconds max). 

Should You Static Stretch Before Bowling? 🧘

The short answer is: yes, but keep it light.

Long static holds (30+ seconds) can actually reduce muscle power temporarily, which isn't great before bowling. But quick holds (10–15 seconds) are totally fine—especially if something’s tight.

Pro tip:
Start with dynamic movement, and save the deeper static stretching or foam rolling for after bowling or during long breaks.

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Taking the time to warm up your body—just like you would your bowling balls—can help you feel sharper, move better, and stay injury-free through the season. It doesn’t need to be complicated, just consistent.

Love you Baddies xxx