1. Free printables
  2. Bowling
  3. Ages 14 and up

A week of bowling at home: ages 14 and up

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Reading the lane on paper

20min

  1. Warm-up: Bowling Warm-Up, Ages 14 and Up4 min
  2. Arrows and Boards Map4 min
  3. Spare Name Quiz5 min
  4. Slow-Motion Approach4 min
  5. Cool-down: Bowling Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Lane-reader pairs: roll once, say where the ball went and why, and your partner shares one thing they noticed. Swap.

My best · Arrows and Boards Map: your own number

LastToday

DrillsBowling Warm-Up, Ages 14 and UpArrows and Boards MapSpare Name QuizSlow-Motion ApproachBowling Cool-Down Stretches, Ages 14 and Up

Session 2

Focus at home

20min

  1. Warm-up: Bowling Warm-Up, Ages 14 and Up4 min
  2. Frame Rehearsal4 min
  3. Bubble Breath Reset5 min
  4. Spare Chart on Paper4 min
  5. Cool-down: Bowling Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Routine game: make a short routine (breath, aim, roll) and teach it to your partner. Swap, and notice how calm it feels.

My best · Frame Rehearsal: your own number

LastToday

DrillsBowling Warm-Up, Ages 14 and UpFrame RehearsalBubble Breath ResetSpare Chart on PaperBowling Cool-Down Stretches, Ages 14 and Up

Session 3

Approach: Slow-Motion Approach

15min

  1. Warm-up: Bowling Warm-Up, Ages 14 and Up4 min
  2. Slow-Motion Approach4 min
  3. Corner Bottle Spares4 min
  4. Cool-down: Bowling Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Footwork dance: walk your approach to a rhythm your partner claps and freeze at the foul line with a balanced finish. Swap.

My best · Slow-Motion Approach: your own number

LastToday

DrillsBowling Warm-Up, Ages 14 and UpSlow-Motion ApproachCorner Bottle SparesBowling Cool-Down Stretches, Ages 14 and Up

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 14 and up: Baseball · Basketball · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

Ready when you are

Give your players a reason to train tomorrow

Set up your team in a few minutes. Running it is free; add player training when you want it.

Start your team free Questions? Read the help