i really need help lowering my speed. i have around 400 rpm's, but my speed is 19-20 MPH on qubica. whenever i try to throw it slower, its still 17-18 MPH, and i cant hit the same target twice. i really need some advice on how to lower speed. please help me, i'm desperate!
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start w/ the ball lower on the approach and slow your feet down.
I started using a slide sock and it really slowed my feet down
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You should have a free arm swing to make this work.  If you do, then just start with the ball a little closer to the floor on your push-away.  You shouldn't need to adjust your foot speed or timing if you have a free arm swing because of physics.  If you drop a bowling ball from waist height it will reach the bottom the same time as if it were dropped from shoulder height-but at different rates of speed (pendulum effect).  So dropping your ball from a lower point will slow your ball speed without affecting your timing.  However, if you also move up on the approach you won't push-slide (second-to-last and last steps of your approach) as much which will put less velocity on the ball as well.  The push slide flattens out the bottom of your swing because you're accelerating into the release.  Although it doesn't affect your free arm swing it does increase your ball speed.  So shorten up the approach, don't slow your footwork or timing, just reduce your push-slide.  Works for me.