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The Warm-Up A warm-up period is the first part of every training session or preparation for competition. The warm-up starts slowly and systematically and gradually involves all muscles and body parts that prepare the athlete for training and competition. In addition to preparing the athlete mentally, warming up also has several physiological benefits.   The importance of a warm-up prior to exercise cannot be overstressed. This is true even for a sport like bowling. Warm-up raises the body temperature and prepares the muscles, nervous system, tendons, ligaments and the cardiovascular system for upcoming stretches and exercises. The chances of injury are greatly reduced by increasing muscle elasticity.   The basic physical fitness needs for developing bowling skills are strength in the upper arms and shoulders and endurance in the upper arm, shoulder and legs. Upper arm and shoulder strength will help the athlete develop the smooth and coordinated approach and delivery. Endurance allows the athlete to be able to bowl without undue fatigue when bowling a number of games (i.e. league play and tournament play).   The warm-up is tailored for the activity to follow. Warm-ups consist of active motion leading up to more vigorous motion to elevate heart, respiratory and metabolic rates. The total warm-up period takes at least 25 minutes and immediately precedes the training or competition. A warm-up period will include the following basic sequence and components.   Activity Purpose Time (minimum) Slow aerobic jog Heat muscles 5 minutes Stretching Increase range of movement 10 minutes Event-Specific Drills Coordination preparation for training/competition 10 minutes   Jogging Jogging is the first exercise of an athlete's routine. Athletes begin warming the muscles by jogging slowly for 3-5 minutes. This circulates the blood through all the muscles, thus providing them greater flexibility for stretching. A jog should start out slowly, and then gradually increase in speed to its completion; however, the athlete should never reach even 50 percent of his maximum effort by the end of the jog. Remember, the sole objective of this phase of the warm-up is circulating the blood.   Stretching Stretching is one of the most critical parts of the warm-up and an athlete's performance. A more flexible muscle is a stronger and healthier muscle. A stronger and healthier muscle responds better to exercise and activities, and helps prevent athlete injury. Please refer to the “Stretching” within this section for more in-depth information.   Event-Specific Drills Drills are progressions of learning that start at a low ability level, advance to an intermediate level and, finally, reach a high ability level. Encourage each athlete to advance to his/her highest possible level.   Kinesthetic movements are reinforced through repetitions of a small segment of the skill to be performed. Many times, the actions are exaggerated in order to strengthen the muscles that perform the skill. Each coaching session should take the athlete through the entire progression so that he/she is exposed to the total of all of the skills that make up an event.   Specific Warm-Up Activities Swing arms back and forth, simulating the pendulum swing. Walk through the approach and delivery without the ball. Use 10-15 minutes as a warm-up period on the lane, bowling the ball.   The Cool-Down The cool-down is as important as the warm-up, however it is often ignored. Abruptly stopping an activity may cause pooling of the blood and slow the removal of waste products in the athlete's body. It may also cause cramps, soreness and other problems for athletes. The cool-down gradually reduces the body temperature and heart rate, and speeds the recovery process before the next training session or competitive experience. The cool-down is also a good time for the coach and athlete to talk about the session or competition.   Activity Purpose Time (minimum) Slow aerobic jog Gradually reduces heart rate and body temperature 5 minutes Light stretching Removes waste from muscles 5 minutes

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