Bowling drills for kids

Starting Stance and Spot

Ages 7 and up · 6 min · Technical · indoors

Find a steady starting stance and the same spot on the approach every time.

1. Stand tall with knees soft and feet together.
2. Hold your hands at waist height as if holding the ball.
3. Note which dot your sliding foot is on.
4. Step away and set up on the same dot 10 times.

Coach's cue: Same spot, same stance.

Bring: line or tape

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Four Step Walk-Through

Ages 7 and up · 8 min · Technical · indoors

Walk the four-step approach slowly without a ball to learn the rhythm.

1. Right-handers start with the right foot; left-handers with the left.
2. Say "push, down, back, slide" with each step.
3. Finish with your sliding foot pointing at the target.
4. Do 12 slow walk-throughs.

Coach's cue: Small first step, longer last.

Bring: line or tape

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Tape Line Walk

Ages 7 and up · 6 min · Technical · indoors

Walk your approach along a tape line at home to learn to walk straight.

1. A parent puts a strip of tape on the floor.
2. Walk your four steps with your sliding foot next to the line.
3. Check that you finished next to the tape.
4. Do 12 walks.

Coach's cue: Walk the line.

Bring: tape

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Follow the Leader Steps

Ages 7 and up · 8 min · Technical · court

Copy a parent or coach doing slow approach steps, then lead them yourself.

1. The leader walks four slow steps and says each one.
2. You copy them exactly.
3. Swap and you lead.
4. Do 10 turns each.

Coach's cue: Copy, then lead.

Bring: partner, tape

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

1. Pick a clear, sunny space with soft ground.
2. One person chases and tries to step on the other's shadow.
3. Swap roles every time someone is caught or every 30 seconds.
4. Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

1. Line up at one end of the yard; the caller stands at the other.
2. On "green" run fast toward the caller.
3. On "red" stop and freeze with soft knees.
4. Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

1. Set two markers about 10 big steps apart.
2. Lie on your tummy, sit or kneel behind the first marker.
3. On "go" get up as fast as you can and run past the second marker.
4. Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

1. March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
2. Now skip the same distance, staying tall.
3. Try a quiet skip and then a high, bouncy skip.
4. Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

1. Stand facing a partner about two big steps apart.
2. The leader moves side to side, forward and back, crouches or claps.
3. The mirror copies as fast as they can.
4. Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

1. Set four colored cones about 4 big steps from a middle spot.
2. Stand in the middle in a ready stance.
3. When a color is called, run to touch it and come back.
4. Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

1. Set 6 markers in a zigzag line, about 3 steps apart.
2. Run to each marker and turn around it toward the next.
3. Bend your knees and take small steps as you turn.
4. Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

1. Jog, skip or gallop around the space.
2. When the music stops or someone claps, stop in two or three steps.
3. Freeze with knees bent, feet apart, chest up.
4. Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

1. Pick a leader; everyone follows in a line.
2. The leader changes the movement every 30 seconds.
3. Swap leaders every 2 minutes.
4. Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

1. Hide 10 to 15 small objects in safe spots.
2. Run out, find one treasure and bring it back to base.
3. Keep going until all are found.
4. Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

1. Skip to a rhyme or song for 30 seconds.
2. Rest for 30 seconds.
3. Try a new rhyme or a new step each round.
4. Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

1. One or two people are chasers.
2. When tagged, freeze with arms out.
3. Anyone free can rescue a frozen player by a high five.
4. Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

1. Lay a rope or draw a line about 4 yards long.
2. Walk heel to toe along it.
3. Then walk backward, then on tiptoes.
4. Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

1. Play music and dance around.
2. When it stops, freeze in a pose.
3. The caller may say "one foot" or "tiptoes" for the next freeze.
4. Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

1. Lay cushions in a path on a soft floor or grass.
2. Step from cushion to cushion.
3. Try it slowly, then on one foot per cushion.
4. Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Five Step Timing

Ages 11 and up · 10 min · Technical · court

Add a starting step to make a five-step approach and keep the same timing.

1. Take a small first step with your non-bowling-side foot.
2. Then do your four-step pattern.
3. Keep the arm swing matching the last four steps.
4. Do 12 approaches without a ball, then 6 with one at the center.

Coach's cue: Small step, then the four.

Bring: line or tape

Safety: Wear bowling shoes or clean socks on a smooth floor, and keep your slide gentle. Stop if your knee or ankle hurts.

Balanced Slide Hold

Ages 11 and up · 10 min · Physical · court

Build leg strength and balance to hold a still finish at the line.

1. Take your last step into a slide.
2. Bend your front knee and lean slightly forward.
3. Stretch your back leg behind for balance.
4. Hold for 3 seconds. Do 15 holds.

Coach's cue: Low and still at the line.

Bring: bowling shoes or socks

Safety: Wear bowling shoes or clean socks on a smooth floor, and keep your slide gentle. Stop if your knee or ankle hurts.

Slide Foot Finish Target

Ages 11 and up · 10 min · Technical · court

Finish your slide with your foot on the same board every time.

1. A coach puts a small marker by the foul line on your finish board.
2. Make your approach without crossing the line.
3. Check where your slide foot stopped.
4. Do 15 and count finishes on your board.

Coach's cue: Finish on your board.

Bring: bowling shoes, small marker

Safety: Wear bowling shoes or clean socks on a smooth floor, and keep your slide gentle. Stop if your knee or ankle hurts.

One Leg Balance Holds

Ages 11 and up · 8 min · Physical · indoors

Build ankle and hip balance for a steady finish.

1. Stand on your sliding leg with the knee slightly bent.
2. Hold for 15 seconds without wobbling.
3. Switch legs.
4. Do 5 holds each side.

Coach's cue: Soft knee, still hips.

Bring: flat floor

Safety: Wear bowling shoes or clean socks on a smooth floor, and keep your slide gentle. Stop if your knee or ankle hurts.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

1. Lean into a wall with straight arms, body in a straight line from head to heel.
2. Lift one knee to hip height with the toes pulled up.
3. Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
4. Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

1. Stand tall with feet together at a cone.
2. Lean forward from the ankles, body straight.
3. When you start to tip, drive out with short, powerful steps for 10 yards.
4. Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

1. Skip forward, driving one knee up as the other foot strikes under your hip.
2. Pull the toes up and strike the ground with the ball of the foot.
3. Keep elbows bent and arms swinging cheek to hip.
4. Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

1. Mark 40 yards.
2. Jog the first 10, run steady the next 10, run fast the last 20.
3. Keep your face, hands and shoulders loose.
4. Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

1. Mark a start cone and a stop line 10 yards away.
2. Run to the line and stop in three steps.
3. Finish with hips back, knees over toes, chest up; hold for 2 seconds.
4. Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

1. Start side-on at a cone in a ready stance.
2. Shuffle 3 steps without crossing your feet.
3. On a clap, turn your hips and run forward 5 yards.
4. Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

1. Set a square of cones 5 yards apart.
2. Run forward up the first side, shuffle across the top.
3. Backpedal down the far side, shuffle back to the start.
4. Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

1. Stand in a ready stance facing your partner.
2. Your partner points in a direction with no warning.
3. Move 3 yards that way and return to the middle.
4. Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

1. Warm up by walking for 3 minutes.
2. Run at a pace where you can say a full sentence.
3. If you cannot talk, slow down or walk.
4. Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

1. Set a loop of cones about 40 yards around.
2. Run the loop at a strong, steady pace for 30 seconds.
3. Walk for 30 seconds.
4. Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

1. Jog easily for 3 minutes.
2. Pick a landmark and run a bit faster to it.
3. Jog easily until you feel ready again.
4. Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

1. Choose a ride on a safe path with a helmet, or a supervised swim.
2. Go at a steady, chatty pace.
3. Keep going for 20 to 30 minutes with breaks as needed.
4. Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

1. Stand on one leg in the middle of three taped lines.
2. Reach the other foot along each line as far as you can and tap lightly.
3. Return to the middle without touching down between reaches.
4. Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

1. Stand on one leg.
2. Hop a short distance forward.
3. Land softly and hold for 3 seconds, knee over toes.
4. Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

1. Stand on one leg near a wall.
2. Find your balance, then close your eyes.
3. Hold as long as you can, up to 30 seconds.
4. Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

1. Lie on your side, elbow under your shoulder.
2. Lift your hips so the body is in a straight line (start from the knees).
3. Hold 15 to 20 seconds.
4. Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Tempo Match Approach

Ages 14 and up · 12 min · Technical · court

Match foot speed and ball swing so they arrive at the line together.

1. Bowl 6 balls at your normal pace.
2. Ask a coach to watch whether the ball or your foot gets to the line first.
3. Adjust your push-away timing.
4. Bowl 6 more and compare.

Coach's cue: Feet and ball arrive together.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Adjust Your Start Position

Ages 14 and up · 12 min · Technical · court

Find where your approach really finishes and adjust your start to match.

1. Note your start dot.
2. Bowl 5 balls and look at where your slide foot ends.
3. If you drift, move your start so your finish is on the board you want.
4. Bowl 5 more and check.

Coach's cue: Walk straight to your line.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Approach Video Check

Ages 14 and up · 12 min · Technical · court

Have a parent or coach record your approach from the side and look for timing.

1. A parent or coach records 3 balls from the side, standing well off the approach.
2. Watch where the ball is on each step.
3. Pick one thing to change.
4. Bowl 6 more and record again.

Coach's cue: See it, then fix one thing.

Bring: bowling ball, lane, phone held by a parent or coach

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane. Film only on a parent's or coach's phone, with a parent's OK. Keep other bowlers out of the shot, only your own family or coach sees the video, and never post it.

Gradual Step Speed

Ages 14 and up · 12 min · Technical · court

Make each step a little faster than the last for a smooth, building approach.

1. Start slow on the first step.
2. Speed up each step.
3. Finish in a balanced slide.
4. Bowl 10 and note any that felt rushed.

Coach's cue: Slow to quicker.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

1. Stand with one foot forward, weight on the front foot, opposite arm forward.
2. Drive out with low, powerful pushes for 10 to 20 yards.
3. Rise gradually to upright running by the end.
4. Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

1. Mark a 20-yard build-up zone and a 20-yard timed zone.
2. Build smoothly; reach top speed as you enter the timed zone.
3. Hold relaxed top speed to the end, then slow down over 20 yards.
4. Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

1. Loop the band around your hips; your partner holds the ends behind you.
2. Your partner gives light tension, enough to lean into, not to stop you.
3. Drive forward with short, strong steps for 10 yards; your partner walks behind.
4. Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

1. Find a gentle, even grassy slope.
2. Run up it for 8 to 10 seconds at strong effort.
3. Walk all the way back down; that is your rest.
4. Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

1. Set 4 gates (two cones each) across a 10-yard line.
2. Your partner jogs and fakes, then runs through one gate.
3. You mirror from 3 yards away and try to arrive together.
4. Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

1. Set a cone 8 yards ahead; run to it at controlled speed.
2. Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
3. Repeat with a 90-degree cut.
4. Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

1. Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
2. Run forward, shuffle left, shuffle right across, shuffle back to the middle.
3. Backpedal to the start.
4. Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

1. Jog 5 minutes to warm up.
2. Run 4 minutes at a pace you can hold but cannot chat at.
3. Jog 2 minutes easy.
4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

1. Warm up for 5 minutes.
2. Run hard but controlled for 60 seconds.
3. Walk or jog slowly for 60 seconds.
4. Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

1. Set six stations in a loop.
2. Work 40 seconds at each with 20 seconds to move to the next.
3. Rest 2 minutes after the full loop.
4. Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

1. Choose a run, hike or ride you enjoy.
2. Keep the effort easy: you can talk the whole time.
3. Go for 25 to 30 minutes.
4. Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

1. Stand on one leg facing a partner 3 yards away.
2. Your partner tosses high, low, left and right.
3. Catch and return without the other foot touching down.
4. Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

1. Mark a cross on the ground.
2. Hop forward over the line and stick for 2 seconds.
3. Hop sideways, back and diagonally, sticking each one.
4. Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

1. Stand on one leg on a folded mat.
2. Your partner gives small, gentle pushes from different sides.
3. Stay steady without hopping.
4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

1. Hold a push-up position with feet a little apart.
2. Lift one hand to tap the opposite shoulder.
3. Keep the hips still.
4. Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

1. Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
2. Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
3. Snap-downs and hops with stuck landings: 3 minutes.
4. Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Pendulum Swing With a Towel

Ages 7 and up · 6 min · Technical · court

Learn a loose, straight arm swing like a clock pendulum.

1. Hold a rolled towel in your bowling hand.
2. Let your arm hang and swing it back and forward close to your leg.
3. Keep your shoulders still.
4. Do 20 swings.

Coach's cue: Let gravity swing it.

Bring: small towel

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Handshake Release

Ages 7 and up · 8 min · Technical · court

Let the ball go with your hand behind it and finish like a handshake.

1. Kneel or stand at the line on one knee for a short roll.
2. Swing and release the ball past your ankle.
3. Finish with your hand up as if shaking hands.
4. Roll 12 balls.

Coach's cue: Hand behind, reach up.

Bring: bowling ball, lane

Safety: Use the lightest house ball that fits your fingers; if it is hard to hold with one hand, it is too heavy. Children under 7 use a light ball, and a grown-up lifts it from the return for them. Pick it up with both hands from the sides of the return, never the front, and keep fingers clear of other balls.

Sock Ball Pendulum

Ages 7 and up · 6 min · Technical · court

Swing a pair of rolled socks and let them go along the floor toward a target.

1. Kneel on one knee in a clear room.
2. Swing the socks back and forward by your side.
3. Let them go low and roll them to a shoe.
4. Do 15 rolls.

Coach's cue: Low and smooth.

Bring: rolled socks

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Middle of the Lane Game

Ages 7 and up · 10 min · Tactical · court

Roll the ball so it stays near the middle and reaches the pins.

1. Pick the middle arrow.
2. Roll with a smooth swing.
3. Count balls that reach the pins without touching the gutter or bumper.
4. Roll 10 and try to beat your own number.

Coach's cue: Smooth and straight.

Bring: bowling ball, lane

Safety: Use the lightest house ball that fits your fingers; if it is hard to hold with one hand, it is too heavy. Children under 7 use a light ball, and a grown-up lifts it from the return for them. Pick it up with both hands from the sides of the return, never the front, and keep fingers clear of other balls.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

1. Lay out 5 or 6 "puddles" of different sizes.
2. Jump over each one with two feet.
3. Land quietly with bent knees.
4. Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

1. Draw a hopscotch grid.
2. Toss a marker into a square.
3. Hop and jump through the grid, skipping the square with the marker.
4. Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

1. Stand with feet hip-width apart.
2. Swing your arms and jump forward a small distance.
3. Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
4. Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

1. Hold the ball at your chest with both hands.
2. Bend your knees a little, then push up and out.
3. Push the ball to a partner or a wall.
4. Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

1. Set a start and finish 10 steps apart.
2. Get on hands and feet, knees just off the ground.
3. Crawl forward with a flat back, then backward.
4. Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

1. Sit, place hands behind you and feet in front.
2. Lift your hips off the ground.
3. Walk forward, backward and sideways along a path.
4. Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

1. Stand an arm's length from a wall with hands at shoulder height.
2. Bend your elbows to bring your chest toward the wall, body straight.
3. Push back while counting down from 10.
4. Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

1. Toss a soft ball up and catch it with two hands 5 times.
2. Then clap once before you catch.
3. Then clap twice, then touch your knees.
4. Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

1. Gallop along a path leading with one foot, then the other.
2. Skip with a step-hop on each foot.
3. Add big arm swings.
4. Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

1. Set 3 targets about 5 steps away.
2. Step beside the ball and kick toward a target.
3. Try with your other foot too.
4. Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

1. Tap the balloon up with your hand.
2. Keep it in the air using different body parts.
3. Count how many taps before it lands.
4. Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

1. Stand side-on to a target 4 to 6 steps away.
2. Point your free hand at the target.
3. Step with the opposite foot and throw overarm.
4. Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

1. Jog, skip and gallop between cones for 2 minutes.
2. One-leg balance and "statue" freezes: 2 minutes.
3. Soft two-foot jumps with frozen landings: 2 minutes.
4. Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

One Step Release

Ages 11 and up · 10 min · Technical · court

Practice the swing and release with only the last step, to feel a smooth delivery.

1. Start one step from the foul line with the ball at your side.
2. Swing back as you step and slide.
3. Release past your sliding ankle.
4. Roll 12 and count smooth, quiet releases.

Coach's cue: Quiet ball on the lane.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Thumb Out First

Ages 11 and up · 12 min · Technical · court

Learn to let the thumb leave first so the fingers can lift the ball.

1. Grip the ball with a relaxed thumb.
2. At the bottom of the swing, let the thumb slide out.
3. Feel the fingers give the ball a small turn as it leaves.
4. Roll 12 and notice the ball's roll.

Coach's cue: Thumb out, fingers through.

Bring: bowling ball, lane

Safety: Warm up your arm and shoulder first, and stop if your wrist, elbow or shoulder hurts or your thumb tingles.

Fingers Up Finish

Ages 11 and up · 10 min · Technical · court

Hold a high finish with your bowling hand pointing at your target.

1. Release the ball.
2. Let your arm keep moving up toward the target.
3. Hold your finish until the ball passes the arrows.
4. Bowl 12 and count held finishes.

Coach's cue: Reach to the target.

Bring: bowling ball, lane

Safety: Warm up your arm and shoulder first, and stop if your wrist, elbow or shoulder hurts or your thumb tingles.

Partner Release Watch

Ages 11 and up · 12 min · Technical · court

A partner watches if the ball is quiet when it lands on the lane.

1. Your partner stands behind you, off the approach.
2. Bowl a ball.
3. They tell you "quiet" or "loud" for the landing.
4. Bowl 12 and count quiet ones.

Coach's cue: Set it down, past the line.

Bring: bowling ball, lane, partner

Safety: Warm up your arm and shoulder first, and stop if your wrist, elbow or shoulder hurts or your thumb tingles.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

1. Stand tall and rise onto your toes with arms high.
2. Quickly drop your arms and hips into a quarter squat on flat feet.
3. Hold the landing: knees over toes, chest up, for 2 seconds.
4. Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

1. Stand tall with soft knees and arms relaxed.
2. Hop on the balls of your feet with quick, small bounces.
3. Keep the knees almost still; the ankles do the work.
4. Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

1. Stand 2 to 3 yards from a solid wall.
2. Hold the ball at your chest, step forward and push it hard into the wall.
3. Catch it on the rebound or let it drop.
4. Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

1. Feet shoulder-width, toes slightly out.
2. Push hips back and bend the knees, keeping heels flat.
3. Go as low as you can with a flat back, then stand up.
4. Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

1. Hold a stick along your spine touching head, upper back and tailbone.
2. Soften the knees and push your hips back.
3. Keep all three touch points on the stick as you lean forward.
4. Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

1. Step one foot forward into a long stance.
2. Lower your back knee toward the ground, trunk tall.
3. Keep the front knee over the middle of the foot.
4. Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

1. Place hands on a bench, body straight from head to heel.
2. Lower your chest to the bench with elbows at about 45 degrees.
3. Push back up without the hips sagging.
4. Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

1. Lay a ladder or draw one with chalk.
2. Run through with two feet in each square.
3. Then try in-in-out-out sideways.
4. Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

1. Stand 3 yards from a wall.
2. Throw underarm and catch with two hands 10 times.
3. Switch to one-hand catches with each hand.
4. Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

1. March and touch your right hand to your left knee, then left hand to right knee.
2. Next touch behind you: hand to opposite heel.
3. Mix front and back in a 4-count rhythm.
4. Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

1. Warm up with basic two-foot skips for 30 seconds.
2. Learn one new trick at a time.
3. Do 20 clean skips of each trick.
4. Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

1. Jog, shuffle and backpedal between cones for 3 minutes.
2. Lunge walks and leg swings for 2 minutes.
3. Squats and a side plank: 1 set each.
4. Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Controlled Hook Release

Ages 14 and up · 15 min · Technical · court

Use a small wrist rotation to give the ball a steady hook toward the pocket.

1. Start with your hand under the ball.
2. At release, turn your fingers from about 6 o'clock to 4 o'clock (opposite for left-handers).
3. Keep your wrist firm.
4. Roll 12 and count the ones that hooked into the pocket.

Coach's cue: Firm wrist, small turn.

Bring: bowling ball, lane

Safety: Warm up your arm and shoulder first, and stop if your wrist, elbow or shoulder hurts or your thumb tingles. Keep hook practice to 12 balls, then rest.

Speed Control Rolls

Ages 14 and up · 15 min · Technical · court

Change ball speed on purpose by changing the height of the push-away.

1. Bowl 4 balls at your normal speed.
2. Bowl 4 with a slightly lower push-away for less speed.
3. Bowl 4 with a slightly higher one for more speed.
4. Note how each one reacted.

Coach's cue: Push-away height sets speed.

Bring: bowling ball, lane

Safety: Warm up your arm and shoulder first, and stop if your wrist, elbow or shoulder hurts or your thumb tingles.

Change the Ball Turn

Ages 14 and up · 15 min · Technical · court

Try less and more hand turn at release and watch how the ball reacts.

1. Bowl 4 with a small hand turn.
2. Bowl 4 with your normal turn.
3. Bowl 4 with a little more turn.
4. Note which one entered the pocket best.

Coach's cue: Small changes, watch the ball.

Bring: bowling ball, lane

Safety: Warm up your arm and shoulder first, and stop if your wrist, elbow or shoulder hurts or your thumb tingles. Keep hook practice to 12 balls, then rest.

Release and Target Combo

Ages 14 and up · 15 min · Technical · court

Hit your target board with a clean release on every ball.

1. Pick a target board.
2. Bowl with your normal release.
3. Count a make only if you hit the target and the ball rolled clean.
4. Bowl 12.

Coach's cue: Clean release, on target.

Bring: bowling ball, lane

Safety: Warm up your arm and shoulder first, and stop if your wrist, elbow or shoulder hurts or your thumb tingles.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

1. Stand an arm's length from the box.
2. Swing the arms and jump onto the box, landing softly in a quarter squat.
3. Stand tall, then step down one foot at a time.
4. Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

1. Stand on your right leg.
2. Push sideways and land on your left leg.
3. Hold for 2 seconds: knee over toes, hips level.
4. Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

1. Stand side-on to a wall, 2 yards away.
2. Hold the ball at your hip away from the wall.
3. Turn your hips and throw the ball into the wall.
4. Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

1. Set low hurdles about a stride apart.
2. Hop over each one on two feet with quick, short contacts.
3. Keep arms driving and the trunk tall.
4. Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

1. Hold a light weight against your chest.
2. Squat down between your knees, heels flat, chest up.
3. Pause at the bottom for 1 second, then stand.
4. Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

1. Stand on one leg with a soft knee.
2. Hinge forward as the other leg reaches straight back, hips level.
3. Reach down toward the shin, then return to standing.
4. Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

1. Rest the top of your back foot on a knee-high bench.
2. Lower straight down until the front thigh is about level.
3. Keep the front knee tracking over the foot.
4. Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

1. Do 8 to 10 clean floor push-ups.
2. Anchor a band at chest height and step back.
3. Row the band to your ribs, squeezing your shoulder blades.
4. Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

1. Kneel on a mat; a partner holds your ankles firmly.
2. Keep a straight line from knees to head.
3. Lower forward as slowly as you can, catching yourself with your hands.
4. Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

1. Drop or throw a reaction ball to bounce off the floor.
2. React and catch it before the second bounce.
3. Move on to throwing it off a wall.
4. Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

1. Hold one ball in each hand facing a wall.
2. Throw with the right, then the left, catching each on the rebound.
3. Find a steady rhythm.
4. Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

1. Run through the ladder with a chosen pattern.
2. Your partner tosses a ball halfway through.
3. Catch and return the ball without breaking the pattern.
4. Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

1. Move sideways, crossing one foot in front then behind.
2. Let the hips turn while the shoulders stay square.
3. Go 15 yards each way.
4. Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Find the Arrows

Ages 7 and up · 8 min · Technical · court

Aim at an arrow on the lane instead of the pins.

1. Stand at the line and find the seven arrows.
2. Pick the second arrow from your bowling side.
3. Look at it, not the pins, as you roll.
4. Roll 12 and count balls that cross your arrow.

Coach's cue: Eyes on the arrow.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Count the Boards

Ages 7 and up · 6 min · Technical · court

Learn to count boards across the lane so you can name your target.

1. Right-handers count from the right edge; left-handers from the left.
2. Find board 5, 10 and 15.
3. Ask a coach to call a board and point to it.
4. Do 15 calls.

Coach's cue: Count from your side.

Bring: lane or tape lines

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Bottle Pin Aim at Home

Ages 7 and up · 8 min · Technical · indoors

Set up plastic bottles at home and roll a soft ball to knock them down.

1. Set up 3 empty bottles in a row.
2. Pick a spot on the floor to roll over.
3. Roll a soft ball over that spot.
4. Do 15 rolls and count bottles knocked.

Coach's cue: Roll over your spot.

Bring: plastic bottles, soft ball

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Name That Arrow

Ages 7 and up · 6 min · Technical · court

A coach calls an arrow number and you point to it before rolling.

1. Number the arrows 1 to 7 from your side.
2. A coach calls a number.
3. Point to it and say the board.
4. Do 12 calls, then roll 5 balls at called arrows.

Coach's cue: Count from your side.

Bring: lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Target Line With Tape

Ages 11 and up · 12 min · Technical · court

Roll over a chosen board at the arrows and at the dots.

1. Pick a target board at the arrows.
2. Find the dot board that lines up with it.
3. Roll the ball over both.
4. Roll 12 and count hits on both spots.

Coach's cue: Two spots make a line.

Bring: bowling ball, lane, coach

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Arrow to the Pocket

Ages 11 and up · 12 min · Technical · court

Find which arrow sends your ball to the pocket and repeat it.

1. Roll 3 balls over the second arrow.
2. Watch where they reach the pins.
3. Move your target one board if needed.
4. Roll 9 more and count pocket hits.

Coach's cue: Small moves, one at a time.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Shrinking Target Game

Ages 11 and up · 12 min · Tactical · court

Start with a wide target and make it narrower each time you hit it.

1. Start with a three-board target.
2. When you hit it twice, shrink it to two boards.
3. Then to one board.
4. Count how many balls it takes to finish.

Coach's cue: Smaller target, same swing.

Bring: bowling ball, lane, partner

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Eyes Stay on Target

Ages 11 and up · 10 min · Technical · court

Keep your eyes on your target until the ball rolls over it.

1. Pick your target arrow.
2. Keep looking at it until the ball crosses.
3. A partner watches your head and tells you if you looked up early.
4. Bowl 12.

Coach's cue: Eyes stay down.

Bring: bowling ball, lane, partner

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Aim to the Break Point

Ages 14 and up · 15 min · Tactical · court

Plan a line from the arrows to where your ball turns and into the pocket.

1. Pick a target board at the arrows.
2. Pick the board where your ball should start to hook.
3. Line your feet up so the ball can travel over both.
4. Roll 12 and count balls that turned near your point.

Coach's cue: See the whole line first.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Call Your Target

Ages 14 and up · 15 min · Tactical · court

Say your target board out loud and roll over it, with a partner checking.

1. Before each ball, say your target board.
2. A partner watches the ball at the arrows.
3. They tell you the board it crossed.
4. Roll 12 and count exact or one-board misses.

Coach's cue: Name it, roll it.

Bring: bowling ball, lane, partner

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Down-Lane Target Practice

Ages 14 and up · 15 min · Technical · court

Aim at a spot further down the lane than the arrows, for long lines.

1. Pick a board at the arrows.
2. Pick a matching board further down the lane.
3. Roll so the ball passes both.
4. Bowl 12 and count hits.

Coach's cue: See two spots.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Angle Change Aim

Ages 14 and up · 15 min · Tactical · court

Practice straighter and wider angles to the pocket.

1. Bowl 4 with a straight line up the boards.
2. Move feet and target to make a wider angle.
3. Bowl 4 more and compare.
4. Then 4 at your best angle.

Coach's cue: Choose the line, then commit.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Ten Pin Cross-Lane

Ages 7 and up · 10 min · Technical · court

Roll across the lane to knock down a corner pin on the far side.

1. Right-handers aim at the 10 pin by starting on the left side; left-handers aim at the 7 from the right.
2. Walk straight toward your target.
3. Roll a straight ball.
4. Roll 10 and count makes.

Coach's cue: Cross the lane, walk straight.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Seven Pin Cross-Lane

Ages 7 and up · 10 min · Technical · court

Practice the other corner pin by moving across the approach.

1. Right-handers aim at the 7 starting on the right; left-handers at the 10 from the left.
2. Pick an arrow that lines up with the pin.
3. Walk and roll toward it.
4. Roll 10 and count makes.

Coach's cue: Line up, then trust it.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Corner Bottle Spares

Ages 7 and up · 8 min · Technical · court

At home, knock down one bottle on the far left or right by rolling across.

1. Set one bottle at the left edge of your rolling lane.
2. Start from the right side and roll across.
3. Then swap sides.
4. Roll 10 to each side and count makes.

Coach's cue: Cross the lane.

Bring: plastic bottles, soft ball

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Spare Name Quiz

Ages 7 and up · 6 min · Tactical · court

Learn pin numbers and where to stand for each, with a family quiz.

1. Draw the 10 pins in a triangle and number them.
2. A parent points to a pin.
3. Say its number and which side you would start on.
4. Do 15 questions.

Coach's cue: Know your pins.

Bring: pin chart or drawing

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Spare Angles on Paper

Ages 7 and up · 8 min · Tactical · indoors

Draw the ten pins and, for each spare, draw where you stand and the line you roll on. Cross the boards to convert.

1. Draw the pin triangle and number the pins.
2. Pick a spare, for example the 10 pin.
3. Draw where you stand and an arrow across the boards to the pin.
4. Do 6 spares and check them with your coach.

Coach's cue: Cross the lane for corner pins.

Bring: paper, pen

Three-Six-Nine Moves

Ages 11 and up · 15 min · Technical · court

Use the 3-6-9 system: move your feet 3, 6 or 9 boards for spares.

1. Start from your strike position and target.
2. For a pin one step over, move your feet 3 boards the opposite way.
3. Two steps over, move 6; three steps over, move 9.
4. Roll 3 at each move and count makes.

Coach's cue: Move feet, keep the target.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Straight Ball Spares

Ages 11 and up · 12 min · Technical · court

Roll a straight ball at single-pin spares so the lane has less effect.

1. Hold your hand behind the ball with no turn.
2. Pick a single pin to aim for.
3. Roll 12 balls at different single pins.
4. Count your makes.

Coach's cue: Straight and simple.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Two Pin Spares

Ages 11 and up · 12 min · Technical · court

Practice side-by-side and front-and-back two-pin leaves.

1. A coach sets or picks two-pin leaves like the 3-6 or 2-4.
2. Aim to hit between them or the front one fully.
3. Bowl 12.
4. Count clean conversions.

Coach's cue: Hit the key pin.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Partner Calls the Spare

Ages 11 and up · 15 min · Tactical · court

A partner names a spare and you set your feet and target before rolling.

1. Your partner names a single pin.
2. Say your 3-6-9 move out loud.
3. Roll at it.
4. Do 12 calls and count makes.

Coach's cue: Say it, set it, roll it.

Bring: bowling ball, lane, partner

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Multi-Pin Spare Plan

Ages 14 and up · 15 min · Tactical · court

Choose the key pin in a group of pins and plan the line through it.

1. Look at the leave and find the pin closest to you.
2. Decide which side of it to hit.
3. Set your feet with the 3-6-9 move.
4. Roll 12 and count clean conversions.

Coach's cue: Find the key pin.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Spare Circuit

Ages 14 and up · 15 min · Tactical · court

Shoot a set list of spares in a row and track your own conversions.

1. Write a list: 10 pin, 7 pin, 3 pin, 2 pin, 6 pin, 4 pin.
2. Roll at each one with your planned move.
3. Go through the list twice.
4. Count your makes and compare with your own last circuit.

Coach's cue: Same routine every spare.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Tough Leave Plans

Ages 14 and up · 15 min · Tactical · court

Learn when to go for a hard leave and when to make sure you knock down the most pins.

1. Look at a hard leave.
2. Decide: try for all pins, or take the most pins safely.
3. Roll your plan.
4. Do 10 and note your choices.

Coach's cue: Make the smart choice.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Spare Line Repeats

Ages 14 and up · 15 min · Technical · court

Roll many straight spare shots at both corners to make them automatic.

1. Roll 6 at the 10 pin line.
2. Roll 6 at the 7 pin line.
3. Keep the same routine for all 12.
4. Count makes and compare with your own last time.

Coach's cue: Straight and automatic.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Watch the Ball Path

Ages 7 and up · 8 min · Tactical · court

Watch your ball all the way to the pins and say where it went.

1. After each ball, keep watching until it hits.
2. Say where it crossed the arrows and where it hit the pins.
3. A coach or parent checks your answer.
4. Do this for 10 balls.

Coach's cue: Watch it all the way.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Move With the Miss

Ages 7 and up · 10 min · Tactical · court

Learn the simple rule: move your feet the way the ball missed.

1. Roll a ball at the pocket.
2. If it missed left, move your feet a board or two left.
3. If it missed right, move right.
4. Roll 10 and note each move.

Coach's cue: Follow the miss.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Ball Track Detective

Ages 7 and up · 8 min · Tactical · court

Look at the oil ring on your ball after a roll and talk about where it touched the lane.

1. Bowl one ball.
2. When it comes back, pick it up with both hands from the sides.
3. Look for the shiny ring and point to it.
4. Do this 5 times and see if the ring stays the same.

Coach's cue: Your ball leaves clues.

Bring: bowling ball, lane

Safety: Use the lightest house ball that fits your fingers; if it is hard to hold with one hand, it is too heavy. Children under 7 use a light ball, and a grown-up lifts it from the return for them. Pick it up with both hands from the sides of the return, never the front, and keep fingers clear of other balls.

Left, Middle, Right Game

Ages 7 and up · 10 min · Tactical · court

Roll from three start spots and see how the ball path changes.

1. Roll 3 balls from the left of the approach.
2. Roll 3 from the middle.
3. Roll 3 from the right.
4. Say which spot sent the ball closest to the head pin.

Coach's cue: Try, then compare.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Arrows and Boards Map

Ages 7 and up · 8 min · Tactical · indoors

Learn the arrows and boards: draw them, then walk a tape line at home with your eyes on a paper arrow.

1. Draw the lane with its arrows and number the boards.
2. Mark the arrow you aim at and the line to the pocket.
3. Tape a line on the floor and put a paper arrow at the end.
4. Walk your approach 10 times with your eyes on the arrow.

Coach's cue: Eyes on the arrow, not the pins.

Bring: paper, pen, tape

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Two-and-One Adjustment

Ages 11 and up · 12 min · Tactical · court

Move feet two boards and target one board in the same direction.

1. Roll 3 balls and note the misses.
2. Move your feet 2 boards and your target 1 board the way you missed.
3. Roll 3 more.
4. Keep a short note of each move.

Coach's cue: Two with the feet, one with the eyes.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Oil and Dry Feel

Ages 11 and up · 12 min · Tactical · court

Notice where the ball skids and where it starts to hook.

1. Roll 3 balls through the middle of the lane.
2. Roll 3 closer to the edge.
3. Note where each one began to turn.
4. Say which part of the lane felt slick or dry.

Coach's cue: Read the ball, read the lane.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Parallel Move Practice

Ages 11 and up · 12 min · Tactical · court

Move feet and target the same number of boards to keep the same angle.

1. Bowl 3 at your normal line.
2. Move feet and target 2 boards left together.
3. Bowl 3, then 2 boards right of normal.
4. Note how the ball reacted on each.

Coach's cue: Same angle, new spot.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Partner Lane Notes

Ages 11 and up · 15 min · Tactical · court

Bowl with a partner and share notes on how the lane is playing for each of you.

1. Each bowl 3 frames and write where your ball hit.
2. Share your notes.
3. Each make one adjustment.
4. Bowl 3 more frames and compare.

Coach's cue: Share what you see.

Bring: bowling ball, lane, partner, notebook

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Lane Change Check

Ages 14 and up · 20 min · Tactical · court

Track how the lane changes over a game and adjust before you miss.

1. Bowl a full game.
2. After every 3 frames, write where the ball hit the pins.
3. If hits are drifting, move feet and target.
4. Compare your notes with your own last game.

Coach's cue: Adjust early, not late.

Bring: bowling ball, lane, notebook

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Pair Lanes Adjustments

Ages 14 and up · 20 min · Tactical · court

Bowl on two lanes in turn and keep a separate plan for each.

1. Note your starting line on the left lane.
2. Note your line on the right lane.
3. Bowl alternate frames and adjust each lane on its own.
4. Write down where you ended on both.

Coach's cue: Each lane is its own.

Bring: bowling ball, 2 lanes

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Long or Short Oil Check

Ages 14 and up · 15 min · Tactical · court

Learn whether the oil is long or short by where your ball starts to turn.

1. Bowl 4 balls at your normal line.
2. Note where they start to hook.
3. Ask a coach how long the oil pattern is.
4. Choose a line that fits it and bowl 4 more.

Coach's cue: Where it turns tells the length.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Ball Choice Test

Ages 14 and up · 15 min · Tactical · court

Try two balls on the same line and choose the one that fits the lane.

1. Bowl 4 with your first ball.
2. Bowl 4 with a second ball a coach suggests.
3. Compare how each reached the pocket.
4. Pick one and write why.

Coach's cue: Match the ball to the lane.

Bring: 2 bowling balls, lane

Safety: Use the lightest house ball that fits your fingers; if it is hard to hold with one hand, it is too heavy. Children under 7 use a light ball, and a grown-up lifts it from the return for them. Pick it up with both hands from the sides of the return, never the front, and keep fingers clear of other balls.

Pre-Shot Routine at the Ball Return

Ages 7 and up · 8 min · Tactical · court

Build a short routine you do the same way before every ball.

1. Wipe your hand and pick up the ball with both hands.
2. Step onto your start dot.
3. Breathe out, look at your target, and go.
4. Do the same routine for 10 balls.

Coach's cue: Same steps every ball.

Bring: bowling ball

Safety: Use the lightest house ball that fits your fingers; if it is hard to hold with one hand, it is too heavy. Children under 7 use a light ball, and a grown-up lifts it from the return for them. Pick it up with both hands from the sides of the return, never the front, and keep fingers clear of other balls.

Courtesy and Calm

Ages 7 and up · 6 min · Tactical · court

Learn to wait calmly for the bowler next to you and stay ready.

1. If the bowler on the next lane is on the approach, step back and wait.
2. Use the wait to take one slow breath.
3. Then step up and do your routine.
4. Practice for 10 balls.

Coach's cue: Wait, breathe, then bowl.

Bring: lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Kind Words to Yourself

Ages 7 and up · 6 min · Tactical · court

Say one kind thing to yourself after every ball, good or not.

1. After each ball, say something kind, like "nice try" or "good swing".
2. Clap for teammates too.
3. Bowl 10 balls.
4. Notice how you feel at the end.

Coach's cue: Be your own teammate.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Bubble Breath Reset

Ages 7 and up · 5 min · Tactical · indoors

Breathe slowly like blowing a big bubble to settle before your turn.

1. Breathe in through your nose.
2. Blow out slowly like blowing a big bubble.
3. Do it 3 times.
4. Then step up for your turn.

Coach's cue: Slow breath, then bowl.

Bring: none

Safety: At home, practice with no ball or a light soft object, on a clear floor with nothing to trip on.

Shake Off a Tough Leave

Ages 11 and up · 12 min · Tactical · court

Practice staying steady after a hard leave or a miss.

1. After a miss, say one thing you will do next ball.
2. Walk back, breathe, and wipe your hand.
3. Start your routine fresh.
4. Do this through a full game.

Coach's cue: Next ball, fresh start.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Tenth Frame Practice

Ages 11 and up · 12 min · Tactical · court

Practice the last frame many times so it feels normal.

1. Bowl only tenth frames, start to finish.
2. Do your full routine every ball.
3. Play 5 tenth frames.
4. Note how your breathing felt and what helped.

Coach's cue: Same routine, any frame.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

One Goal Practice Game

Ages 11 and up · 20 min · Tactical · court

Bowl a practice game with one goal you control, not your score.

1. Pick one goal: "same start spot" or "hold my finish".
2. Bowl a game.
3. Tick each ball you kept the goal.
4. Write your count.

Coach's cue: Control what you can.

Bring: bowling ball, lane, notebook

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Teammate Support Routine

Ages 11 and up · 15 min · Tactical · court

Support teammates and stay ready for your own turn.

1. Cheer for each teammate's effort.
2. When your turn is next, stand and breathe.
3. Do your routine.
4. Bowl a full game this way.

Coach's cue: Cheer, breathe, bowl.

Bring: bowling ball, lane, teammates

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Beat Your Own Last Game

Ages 14 and up · 25 min · Tactical · court

Set a goal from your own last game and stay present frame by frame.

1. Write your score from your own last game.
2. Choose one process goal, like "full routine every ball".
3. Bowl a game and tick each ball you kept the goal.
4. Compare only with your own earlier games.

Coach's cue: One frame at a time.

Bring: bowling ball, lane, notebook

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Fill Every Frame

Ages 14 and up · 20 min · Tactical · court

Bowl a game where your goal is to make every spare you leave.

1. Bowl a full game.
2. For every leave, say the key pin and your move first.
3. Count frames with a strike or spare.
4. Write one thing that helped your focus.

Coach's cue: Plan, breathe, roll.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

Three Game Series Plan

Ages 14 and up · 25 min · Tactical · court

Plan how you will stay fresh and focused across three games.

1. Plan a drink and a stretch between games.
2. Write one focus for each game.
3. Bowl the series.
4. Note how your focus held up.

Coach's cue: Fresh each game.

Bring: bowling ball, lane, notebook

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.

See It Before You Roll

Ages 14 and up · 12 min · Tactical · court

Picture the ball path in your mind before each shot.

1. Stand on your start spot.
2. Picture the ball rolling over your target and into the pocket.
3. Then bowl.
4. Do 12 and note which ones matched your picture.

Coach's cue: See it, then roll it.

Bring: bowling ball, lane

Safety: Never step past the foul line; the lane is oily and slippery. Wait for the pinsetter to finish before you bowl, and never go down the lane.