10U bowling practice plans (ages 9 and 10)

Bowling Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: slow arm swings forward and back with no ball, then walk through your approach 3 times at an easy pace.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Follow the Leader Steps 11 min

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.

Coaching point: Copy, then lead.

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 13 min

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.

Coaching point: Smooth and straight.

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.

Bottle Pin Aim at Home 9 min

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.

Coaching point: Roll over your spot.

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

Chair Sit-and-Stand 15 min

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.

Coaching point: Slow down, fast up.

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

Bowling Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Bowling Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: slow arm swings forward and back with no ball, then walk through your approach 3 times at an easy pace.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Corner Bottle Spares 11 min

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.

Coaching point: Cross the lane.

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

Arrows and Boards Map 11 min

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.

Coaching point: Eyes on the arrow, not the pins.

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

Pre-Shot Routine at the Ball Return 12 min

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.

Coaching point: Same steps every 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.

Flamingo Stand Count 14 min

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.

Coaching point: Eyes on one spot.

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

Bowling Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.