Why Do I Use Run and Gun in Fast Bowling?

Acclimating to Stress

Bowling at high speeds places immense stress on the body, so adapting to these loads is crucial. Run and guns, free of directional constraints, allow for greater velocity due to the increased momentum from a run-up and the freedom to 'fly'. This added momentum leads to higher kinetic and kinematic demands, which can place the body under more stress than in-game bowling conditions. By gradually exposing the body to these stresses, bowlers can prepare for the demands of high-velocity bowling, potentially building resilience against injury.

In particular, during the front foot contact phase—where the full force of momentum and mass hits the ground and the collision as at its peak. Managing these high-stress levels carefully within a training program can help bowlers handle peak loads and improve performance while reducing the risk of injury.

Movement Pattern Changes

Run and gun remove many of the typical “guardrails” present in structured bowling drills, allowing for maximal effort with fewer constraints. Before removing these constraints, it’s essential for bowlers to master foundational positions and movement sequences associated with high-speed bowling. Practicing these mechanics with lower-intensity, constraint-based drills provides bowlers with a feel for proper movement patterns and timing. Many bowlers in actual fact bowl slower during initial stages of the drill, but with desensitisation of the protective mechanism of the human body [Golgi tendon organ]and training the vestibular system the bowler begins to gradually increase ball speed

Once these fundamentals are in place, run and gun can be introduced to further refine and stress-test these mechanics. Drills like supramax grooving or ole intervention work help bowlers sync their movement patterns, encouraging coordination and maximising kinetic efficiency during the run-up.

Neural Adaptations

Increasing bowling speed requires both physical development and neural adaptations. The nervous system must become more efficient at producing high-force, high-speed contractions. Through run and gun, bowlers can train their nervous system to coordinate rapid muscle contractions better, similar to how maximal strength training enhances neural drive

Run and gun can help to “reset” the body’s safety mechanisms, increasing the point at which the nervous system limits power output. This allows bowlers to access more of their explosive potential and contributes to improvements in bowling velocity.

Overspeed Stimulus

They can also serve as an “overspeed” training tool. In other sports, such as sprinting, athletes use overspeed training to push their body beyond typical velocity limits. Similarly, run and gun in fast bowling, especially when combined with lighter balls, can expose the bowler’s body to speeds beyond what is typically achieved off a full run-up. This overspeed exposure may help the body self-organise for higher speeds, transferring back to conventional bowling with enhanced velocity.

Monitoring Progress and Fatigue

Training is always a process of trial and error, and measuring progress is key to success. In Dr. Anatoliy Bondarchuk’s training system, regular “test exercises” are used to monitor key performance indicators, helping to evaluate whether the program is achieving its goals. While measuring max velocity may not be practical after every session, regular check-ins—such as weekly measurements—allow for assessment without excessive fatigue.

Conclusion and Considerations

Increasing bowling velocity is complex, involving many elements beyond just run and gun. A well-rounded program includes a structured warm-up, technique drills to target movement deficiencies, and a balance of high, moderate, and low-intensity throws to optimise recovery. Run and gun are just one piece of the velocity puzzle and should not dominate a training program.

For bowlers who find they cannot bowl significantly faster in run and gun sessions than in a normal run-up, alternative drills may be more effective. Conversely, if a bowler exceeds their run-up velocity by a significant margin during run and gun, it may indicate a need for blending work to bring that speed into their conventional action. This method isn't a one-size-fits-all tool, but they can be a valuable addition when appropriately integrated into a fast bowler’s training program.