Super 7 Training Priorities for Fast Bowling in PaceLab: Organizing and Structuring Training

Introduction

In the world of fast bowling, speed and precision are paramount. At PaceLab, we’ve adopted the principles of DB Hammer’s “Super 7” training priorities to create an effective and highly specialised framework to enhance fast bowling performance. By understanding and applying this system, we can target the neuro-muscular demands of fast bowling and optimise training for both short-term performance gains and long-term athletic development.

Here’s how we integrate the Super 7 into our fast bowling methodology.

1. Modality

Fast bowling requires extreme neural coordination and muscular efficiency. The Super 7’s three modalities—neuro-rate, neuro-magnitude, and neuro-duration—define the way we classify and address the nervous system’s involvement in training. Fast bowlers, who rely heavily on elastic (spring-like) muscle action for speed and power, train with a focus on neuro-rate (speed) and neuro-magnitude (absolute level of force). We manipulate frictional and elastic muscle work to improve both explosive speed and sustained performance during longer spells of bowling.

For example, neuro-rate sessions focus on quick, high-velocity movements like overspeed bowling drills, while neuro-magnitude involves heavier resistance training with a focus on producing maximum force output. Neuro-duration drills are utilised for longer spells, helping bowlers maintain high velocity through extended overs.

2. Bracket

The bracket system in Super 7 refers to the length of the work or intensity of the effort in a session—ranging from anaerobic to aerobic efforts. In fast bowling, short bursts of high-speed deliveries fall into the Anaerobic 1 and 2 brackets, where bowlers train for explosive power and quick recovery between deliveries. On the other hand, building the capacity to maintain pace over long spells pushes them towards Aerobic 1 and 2. PaceLab emphasises a balance between these brackets, using both anaerobic and aerobic efforts to ensure that bowlers can handle the intensity of match situations.

For instance, anaerobic brackets are used in max-effort bowling drills and speed-specific sprints, while aerobic training is designed to develop endurance for sustained efforts in matches.

3. Toleration (Fatigue vs Frequency)

Training toleration in PaceLab is highly individualised, focusing on managing fatigue and frequency. Fatigue-based training allows bowlers to work at high intensities but with greater recovery periods, typically once every 6-7 days, pushing their limits but allowing full recovery between sessions. Frequency-based training, on the other hand, involves more frequent sessions (every 4 days) but with less induced fatigue (around 6% drop-offs).

We often use a mixed toleration model, such as “6:2 toleration with 6% fatigue on a 4-day scale,” which means bowlers perform six consecutive workouts with 6% fatigue inducement every 4 days, followed by two workouts at 10-12% fatigue every 6-8 days. This allows for consistent skill reinforcement while also addressing the need for rest to prevent overtraining and injury.

4. Capacity (Pinnacle/Prime)

Fast bowlers need both pinnacle (absolute) and prime (capacity) abilities. In pinnacle training, we focus on the bowler’s absolute performance—getting them to bowl at their maximum pace for as long as possible before their speed drops off by a certain percentage (e.g., 6%). This method builds the ability to deliver peak performance on match day.

In contrast, prime capacity work is more about increasing work capacity—training the bowler to maintain sub-maximal speeds over a longer period. This ensures that when a bowler can no longer hit their absolute speed, they can still perform at a high level. An elite bowler, for example, may be able to sustain 94-95% of their peak pace through prime capacity work, allowing them to bowl longer spells without a significant drop in performance.

There is also a technical focus capacity called 'sub-prime' which ensure a greater focus on changing technique

5. Arrangement (Mixed/Parallel/Sequential)

The arrangement of training cycles plays a critical role in organising how fast bowlers develop. A mixed arrangement means combining different types of sessions (e.g., speed and strength) within a training block. A parallel approach might involve developing speed, strength, and endurance simultaneously, while a sequential method focuses on one element at a time.

In fast bowling, we commonly employ a mixed arrangement where speed and strength work are prioritised early in the training block, while endurance and recovery are emphasised later, closer to competition. This ensures that bowlers are prepared both to deliver peak pace and to sustain it over longer periods.

6. Method (Exercise Type)

The specific training methods we employ are highly varied, from traditional strength and conditioning (e.g., PIM) to more advanced techniques like Reflexive Firing Isometrics and Oscillatory-Isometrics. These methods allow us to address both explosive power and control, critical for fast bowlers who need to generate high force in a split second while maintaining stability through their entire body.

We incorporate exercises like oscillatory isometrics to improve the reflexive strength of bowlers, helping them withstand the rapid deceleration forces during landing and follow-through phases of their delivery stride.

7. Movement (Angle-Direction)

Fast bowling is highly specific in terms of angles and directions of force application. The Super 7 framework ensures that the movement patterns we train are directly aligned with the demands of bowling—whether that’s the front leg on contact during delivery or the direction of the ground reaction forces during the run-up, impulse stride and follow-through.

For example, we factor in the specific angles and loading during different phases of the bowling action, from the run-up (horizontal force) to the delivery stride (vertical and rotational force). Training exercises are tailored to mimic these movements under load, improving the bowler’s strength and efficiency. This forms the foundation of the 'skill stability paradigm'

Conclusion

At PaceLab, we utilise the DB Hammer Super 7 framework to systematically organise and structure fast bowling training. By addressing all facets of athletic performance—speed, strength, endurance, and capacity—we ensure that bowlers develop the physical tools they need to bowl faster, for longer, and more effectively. Through careful planning and execution of these training principles, our athletes not only achieve peak performance but also maintain longevity in their careers.