1. At-home drills
  2. Bowling
  3. 14 year olds

Bowling drills at home for 14 year olds

A 14 year old can practice aim, approach and focus at home with 22 bowling drills picked for the age. Keep a session to about 40 minutes, up to 5 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).

A parent's page for a 14 year old: the drills that work at home, one session to follow, what changes this year and how much is healthy. Free, no account.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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A parent's page. Free to read; no card to start; running a team is always free.

At a glance

At 14
22 bowling drills the app opens for a 14 year old work at home, across 6 skills.
How long
One home session of about 40 minutes; SSTracker never plans more than 60 minutes for a 14 year old.
How often
At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.
What you need
Most used: line or tape (4 of the 22 drills), tape (4), lane (3), paper (2), pen (2), plastic bottles (2), soft ball (2), bowling balls (1). 1 drill needs nothing but space. 1 is for two, and a parent can be the partner.
Safe at home
One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

22 at-home drills

Bowling drills for 14 year olds to do at home

Every drill below is one the app opens for a 14 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

aim

Aim

approach

Approach

focus

Focus

spares

Spares

lane reading

Lane Reading

A 40-minute session

A home bowling session for a 14 year old

A warm-up, 3 drills and a cool-down, 40 minutes in all. Do it up to 5 days a week, with rest days between.

  1. 1Bowling Warm-Up, Ages 14 and UpA 12-minute moving warm-up for bowling players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then bowling moves at practice speed.12 min
  2. 2Starting Stance and SpotSame spot, same stance.6 min
  3. 3Four Step Walk-ThroughSmall first step, longer last.8 min
  4. 4Pendulum Swing With a TowelLet gravity swing it.6 min
  5. 5Bowling Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for bowling players 14 and up after training: stretches for the legs, hips, wrists and sides, each held 20 to 30 seconds, never to pain.8 min

At 14

What changes in bowling training at 14

14 is when the app opens box jumps and drills with contact, for practice with a coach. Neither is ever in an at-home plan.

2 at-home drills join the list at 14.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

The week

Fitting bowling into a week at 14

At 14 the limit is 14 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 40 minutes is 3.33 hours, which leaves 10.67 for team practice and games. Even 5 days at the app's longest, 60 minutes, is 5 hours.

The research behind it

Questions and answers

What bowling drills can a 14 year old do at home?

22 drills the app opens at 14 work at home. A few to start with: Bottle Pin Aim at Home, Count the Boards and Name That Arrow. One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

How long should a 14 year old practice bowling at home?

One home session of about 40 minutes; SSTracker never plans more than 60 minutes for a 14 year old. At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 14 hours for a 14 year old, with two rest days a week.

What do you need to practice bowling at home at 14?

Most used: line or tape (4 of the 22 drills), tape (4), lane (3), paper (2), pen (2), plastic bottles (2), soft ball (2), bowling balls (1). 1 drill needs nothing but space. 1 is for two, and a parent can be the partner.

What changes in bowling training at 14?

14 is when the app opens box jumps and drills with contact, for practice with a coach. Neither is ever in an at-home plan. 2 at-home drills join the list at 14.