Simple.

I had the same problem early on and have had to make significant changes.

1) Move up. I used to have my toe on the front dots or my heels on the back dots. Now my heel is usually on the front dots. It forces me to "walk" rather than "run" towards the foul line. 70% of your speed is from your approach…so move slower towards the could line = lower speed.

2) To help keep your timing while changing the approach…start the ball at waist level…push out (or hinge…whatever) and keep that backswing in check. I used to start with the ball at face level and the backswing would go above my shoulders. The higher the ball starts, the higher the backswing, the more speed you'll generate.

And you have to stop "muscling". The "muscling" should be used only to impart revs on the ball…not actually "throw" it…or cause it to go higher on the backswing or faster during the downswing.

If you're like me…it'll take time. It's sort of like golf…and if you're used to other types of sports (like I am)…it doesn't come natural. You "want" to try and use your shoulders and arms and hands to manipulate the ball and "make" it do what you want. And lots of bowlers do it…even ones that claim they don't. Getting a ball to simply be a pendulum…with NO muscling…very rare.