Strength for the trails running & tramping

 

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Improve Your Lawn Bowls Delivery

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The aim of these exercises are to help your bowls delivery. To improve your strength and precision for the release of your bowl.  Try to perform them twice a week on non-consecutive days. See if you can complete these three exercises for 8 repetitions, rest a minute or until you feel ready and repeat 3 lots in total on both sides if can. If the muscles don't feel tired during and after then try to increase the weight. Go within your ability (See disclaimer below) Ideas for weighted objects include: a backpack and fill up with books etc, tins of beans, water bottles.  Exercise 1: Bend and push above head  Holding onto your weighted object, bend your elbow and then push the object above your head as you straighten your arm.  Slowly reverse the process as you lower your arm to the starting position.  Perform on both sides Exercise 2:  Sideways lean Standing tall (hold onto something for balance if required). Holding onto a weighted object, lean down to one sid...
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Improve your balance for the trails

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Improve your confidence walking/running on uneven ground and help mitigate against ankle rolling. Strive to make this part of your routine. It’s as easy as standing on 1 leg when brushing your teeth or doing the dishes.  The key is when it gets easy you need to make it harder (see bullet points) and once you start, keep it up (don't worry if you miss a day or so). Our body’s are amazing at learning movements and can be just as good at forgetting them.   Start with number 1 and then try to include the other two exercises as you progress.  If you put the time in, the river beds and boulder fields may be more inviting for your ankles.  Stand on 1 leg (sturdy chair in front if required) Aim for 5-30 seconds. With several rounds on each side daily.  On a pillow/ towel/wobble board Throw a ball against the wall/with a partner 2.                Heel toe walking . Find an uninterrup...
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