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FAST BOWLINg program
overview
Pace Lab is affiliated with Invictus Performance Lab to provide an integrated, all-in-one solution for fast bowlers under one roof. The program combines biomechanics, physiotherapy, strength & conditioning, recovery, and nutrition to optimize bowling performance while minimizing injury risk.
01
Initial Assessment &
Biomechanical Analysis
Every athlete entering the program undergoes a comprehensive fast-bowling–specific assessment, including
Movement quality assessment
Strength and power testing
Sprint speed assessment
Bowling speed measurement
Overall physical capacity profiling
Video-based bowling analysis
02
Program Structure
(3 month Block)
The program runs for 12 weeks, divided into two 6-week training blocks:
Baseline Assessment - Before the program starts
Mid-Block Reassessment – After 6 weeks
End-of-Block Assessment – After 12 weeks
Weekly structure changes through each training block. This ensures measurable progress tracking and program optimization.
03
Training Implementation
at Invictus
03
Training Implementation
at Invictus
Strength & Conditioning
Performance-focused S&C program targeting speed, power, strength, and resilience
Recovery & Regeneration Protocols
Physiotherapy & Injury Management
Injury rehabilitation and return-to-playprotocols
Preventive physiotherapy to reducefuture injury risk
Bowling-Specific Technical Sessions
Bowling sessions following Stefan Jones’ protocol
Focus on technique correction, speed optimization, and efficiency
04
Program Objective
The program acts as a bridge from off-season to competition readiness, with the primary goals to
Increase bowling speed (pace optimization)
Improve bowling technique and biomechanics
Enhance physical capacities (strength, power, speed)
Reduce injury risk and ensure long-term durability
Deliver a competition-ready fast bowler