Health and Wellness Score Sheet for Y Balance TestTM & Limb Length


Athlete Name: ________________________________________ Date: ____________________________ RIGHT Limb Length: _________________________


______ Anterior Stance LEFT ______ Anterior Stance RIGHT


FITNESS, HEALTH AND NUTRITION TIPS TO MAKE YOU A BETTER BOWLER


Posterolateral _____________


Posteromedial ______________


Posteromedial _____________


Posterolateral ______________


Left Anterior


Posteromedial Posterolateral


*** Difference should be less than 4 cm. for return to sport and preparticipation screening *** Repeat the test using the


opposite leg. This test measures strength,


Composite Score = ( Anterior + Posteriomedial + Posterolateral ) ( 3 x Limb Length )


Composite Right Left


x 100


but balance is part of that. You need a strong core and strong legs to do this well. Ankle, hip and knee flexibility also play roles in the level of your success with this test. Watch for imbalances from


BALANCE: Touch the graphic above to download a PDF of this balance test scoresheet and chart your own strength and balance.


one leg to the other. Typically, the slide leg will be stronger, but if it is markedly dominant you could encounter knee and lower-back problems. Check the chart on the


previous page to see how your 14 USBOWLER JULY 2012


scores measure up. If you are below average, improve your lower-body strength by doing squats, lunges and single-leg balance exercises. To improve hip and calf flexibility, try kneeling strides and hip rotation stretches. Balance through the shot, and


particularly the finish, has a great impact on shot repeatability. Not surprisingly, players with excellent shot repeatability do well on these balance tests. — Nick Bohanan is Performance Specialist for the United States Bowling Congress.


Right Difference


BALANCE: USBC Sports Performance Specialist Nick Bohanan demonstrates the Y Balance Test, one of the tests administered to Team USA players.


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