Plyometrics for Maximizing Strength Training – BowlFit Tips

The thought of bowlers utilizing plyometrics seems out-of-place, however, there is a very special role for it in a resistance training regimen. Plyometrics maximize strength training by building power. Regular weight lifting is excellent for strength gain and muscle hypertrophy. But, resistance training alone doesn’t translate directly into how muscles are being used day in and day out. Incorporating plyometrics builds power and can even improve strength gains in addition.

By fine-tuning your muscles and amping up their power, you can increase your awareness of quick body movements which can directly translate into increased awareness of your body whilst bowling. Consider how some of the best bowlers in the world talk about how they can feel and sense their body and movements, which leads them to quickly address something that feels out of place and improve it immediately. Better yet, plyometrics can be very entertaining! Contemplate incorporating it into your gym routine as you prepare for a summer full of intense competitions!

Examples of Plyo Exercises:

1. Front Box Jump
2. Lateral Jumps
3. Square Jumps
4. Skater Jumps
5. Lateral Box Shuffles (for the more advanced)

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About Heather –

Heather D’Errico MS, CSCS, CFSC, LMT

Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.

She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.

In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.

Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.