SpeedLab

SpeedLab Where aspiring fast bowlers excel. Led by physios, we offer personalized coaching.

The majority of pace bowlers can gainimprovements in their bowling, simply by working on their run-up.A better, more eff...
04/03/2024

The majority of pace bowlers can gain

improvements in their bowling, simply by working on their run-up.

A better, more efficient running technique can help a pace bowler to find more rhythm, speed, and control.

I recommend pace bowlers to incorporate technique work into sprint-based and running-based conditioning sessions as part of the warm-up. I also recommend these drills and running sessions to be performed with the ball in hand. Running while holding a ball feels quite different to running without a ball. Many bowlers can run with good technique without the ball, but then fall back into inefficient patterns when the ball is in their hand.

Know the "shapes" you should be in and then manipulate your training environment to encourage these positions (e.g., hurdles).




One purpose of the run-up is to build linear (straight line) momentum (mass x velocity). The faster bowlers tend to buil...
27/02/2024

One purpose of the run-up is to build linear (straight line) momentum (mass x velocity). The faster bowlers tend to build greater linear momentum (run-up faster), and they also tend to not slow down as much when landing on the back foot and transitioning into the delivery stride.

This means they transfer a larger % of their linear momentum from the run-up into the delivery stride, which can then be converted to angular momentum as they catapult over the front leg.

Linear or straight line momentum is more easily built when all moving parts of the body are moving in the same direction. This means arms and legs should be swinging forwards and backwards in a straight line during the run-up, not side to side.

Running mechanics are an integral aspect to bowling faster. Slower bowlers run in displaying many energy inefficiencies that detract from their ability to build linear momentum. These include "cradled" arms that rock side to side, legs that swing side to side as if running on a tight rope, lateral pelvic drop on the stance leg, heel-first landings and over-striding.

My advice is to learn to run in straight lines with proper mechanics (see a coach who knows running technique) and integrate a cricket ball in each hand, held with the seam up. After a few weeks you will be amazed at how much better you will feel when running into bowl and how much more energy you will now have to bowl faster.



You may be losing a lot of power in your action without knowing it.Dragging your back leg along the ground until the bal...
27/02/2024

You may be losing a lot of power in your action without knowing it.

Dragging your back leg along the ground until the ball is released serves some really useful functions in helping you bowl faster.

We first have more stability due to having both feet grounded. More stability often means more energy transfer to the ball to bowl faster.

Keeping your back leg grounded often means your hips are more level. Ever tried swinging a golf club with one hip higher than the other? There just isn't that much power when your hips rotate when one is hiked up in the air more. Try it and see for yourself.

Have you ever tried throwing a punch off one foot? It's not as powerful as having both feet grounded. Give it a go and feel the difference.

Why do we then think it's a great technique to prematurely lift the back leg off the ground in our bowling action?

If you study some of the fastest bowlers of all time, you will see a majority let their back leg drag along the ground. They simply "let go" control of the leg and leg it hang back for the ride.



The ability to "delay" the bowling arm and front arm is important for bowling faster.To show you how well the elite dela...
26/02/2024

The ability to "delay" the bowling arm and front arm is important for bowling faster.

To show you how well the elite delay both arms, James Anderson has not really begun to use both arms and he has already landed on his back foot.

The slower bowlers tend to rush the use of both arms where at the same time point, their bowling arm is already past their hip, and their front arm is lowered (perhaps halfway on its journey).

An easy way to delay both arms is to simply hold the compact gather position for longer before separating the front arm away from the bowling arm. This is something that James Anderson does incredibly well.




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