Single Leg Balance Touch Exercise
Leah ZahnerDescription
The ability to stand on one leg is important in general, but it has never been more true in bowling.
Regardless of the number of steps you take on the approach, the repeated wear and tear bowling has to offer on our bodies, needs a little correcting from time to time.
The single balance touch exercise offers many great benefits. When you stand on one leg you increase your balance, which improves your posture. An added benefit from this exercise is that it requires no additional equipment, and it can be done anywhere.
Step 1
Stand on one leg with a soft knee.
Step 2
Reach your fingertips to the floor as you extend your other foot behind you simultaneously keeping your back flat. Your body will act like a hinge. Return to starting position.
If you find this exercise difficult, you can try a modified version of it. Reach your hands to shin or knee-height instead of the floor. Limiting the range of motion.
If you find this exercise not challenging enough, you can step it up a notch by extending your arms in front of you with your hands next to your ears, before getting back to your starting position.
The further you reach from your center of gravity, the more challenging this exercise gets.
Whichever way you choose to do this exercise, remember, the goal is to keep your back flat.
The goal of this exercise is to do three reps of 15. You’ll notice a bounce in your step when you’re back at league or competition after working this exercise into your routine.
Check out more bowling exercises that will improve your physical game from National Bowling Academy.
Working on one leg requires a lot of balance and really good posture. You can practice that without any additional equipment; just your body weights. You'll take one leg, support yourself by standing on that leg with a nice soft knee. Your other leg will be extending back behind you as you reach your fingertips to the floor. It'll look like just a simple hinge. Try to tap and then lift back up to a full standing position. You'll notice that your standing leg, even though that's not the leg that's moving, is going to get a lot of muscle contraction and control. Make sure your knees stay soft, and as you reach down, your back stays flat. You can make this a little less challenging by simply reaching towards the top of your knee, or maybe just about shin height to start, making the range of motion a little smaller. If you're ready for an additional challenge, instead of reaching your fingertips to the floor, reach them forward. Try to reach them right by your ears before returning back up to your standing position. The further that you reach from your center of gravity, the more challenging this movement will become for you.
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