Health and Wellness FITNESS
SPEND TIME AT THE Y Test your strength and balance at home.
By Nick Bohanan S
o much of bowling is about proper balance. If you are not balanced at any point of
your approach, delivery and fi nish, chances are you are not going to be a consistent performer. We’ve discussed numerous
exercises to strengthen core, leg, wrist and back muscles. We’ve also discussed exercises to improve fl exibility. But how do you know if the exer-
cises are doing their job? There are ways to measure your strength and agility, and the Y Balance Test will give you a good indication about your leg strength and balance, par- ticularly at the fi nish. This test is easily done at home.
Start by using tape to create an in- verted “Y” on the fl oor. Two pieces of the tape should be perpendicular to each other, creating a 90-degree angle, with a third line in front that bisects that angle. (See diagram) Stand on one foot in the center of the three pieces of tape. Put a cup or
cone on the fl oor six inches in front of your foot. Maintaining a single-leg stance, push the object with the toe of your other foot as far as you can along the strip of tape leading out in front of you. Your reaching foot must never touch the ground. This will re- quire you to balance on your stand- ing leg, squatting lower and lower to fully extend your reaching leg. Make three attempts, recording the best result. Measure the distance you push
the object. The equation (see chart on pg 14) gives you a percentage that judges your reach relative to the length of your leg. Measure your leg (in centimeters) from the beltline to the bottom of your ankle. If your leg is 100 cm and your reach is 95 cm, your percentage is 95. Standing in the same spot, place
the object on one of the lines behind you. Using the same foot, push the object along that line as far as pos- sible. Again, record your best result. Finally, place the object on
the third line of tape and repeat the process.
FITNESS, HEALTH AND NUTRITION TIPS TO MAKE YOU A BETTER BOWLER
CAROLYN DORIN-BALLARD
BOWLER
Carolyn Dorin-Ballard 90.65 Shannon O’Keefe Bill O’Neill Wes Malott
Tommy Jones Michael Fagan Kelly Kulick
Diandra Asbaty Stefanie Nation
Balance Grade 7
103.295 9 97.755 8 85.895 6 102.93 9 94.145 7 89.495 6 88.315 6 88.11
6
Walter Ray Williams,Jr. 86.765 6 Liz Johnson Chris Barnes
87.88 99.83
Shannon Pluhowsky 97.38 Patrick Allen Average
88.2 92.90
6 8 8 6
Number of Imbalances Grade Total
0 1 1
0.5 1.5 1 1 1 1 1 1 2 2 2
7.00 1.14
10 6 6 8 4 6 6 6 6 6 6 2 2 2
17 15 14 14 13 13 12 12 12 12 12 10 10 8
5.43 12.43
13 USBOWLER JULY 2012
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