From Guessing to Proving - Start with Foundations

Get the big picture of the PaceLab model and why speed wins when it’s built on science. You’ll meet the four co-actives, the 10 PaceLab Principles, and the profiling tools that turn data (radar, video, workloads) into individualised plans you can defend.

Learn the universal attractors elite bowlers share (hip-lock, swing-leg retraction, front-leg block) across the Approach / Impact / Delivery zones. You’ll map anchor points and build a Performance Matrix so stability is established before you chase more speed.

Coach the bowler you have, not a generic model. Profile archetypes (hip/knee-dominant), muscle vs tendon bias, age/sex considerations, and neurotype traits to design training that truly transfers.

Use Dynamic Systems and the Constraints-Led Approach to create environments where better movement emerges. You’ll balance stability vs adaptability, apply representative design, and make technique changes hold under pressure.

Make change that sticks with differential learning and smart variability. You’ll apply the seven levers of change, avoid “dead” repetition, and time retention/transfer windows so skill survives chaos and fatigue.

Prescribe load by readiness and stop by performance. You’ll use AREG/PAMS, Drop-Off metrics (rate, magnitude, duration, accuracy), workload monitoring, and recovery cycles to protect expression across the week.

Put fast-first intent back where it belongs—upfront. You’ll manage the speed–accuracy trade-off, identify critical neural readiness windows, and build short, high-speed exposures (including OU work) that preserve top-gear bowling.

Choose exercises that carry over to the game. You’ll use Bondarchuk’s CE/SDE/SPE/GPE hierarchy, build Functional Transfer Complexes, and track transfer with PL proxies so training moves the radar, not just the camera.

Run clean, repeatable interventions: Identify → Isolate → Constrain → Overload → Repeat. You’ll deploy isometrics for stability, progress one lever at a time, and document measurable change without mixed signals.

Train the game, not the drill. You’ll design representative tasks, keep perception–action coupled, use implicit cues, limit attentional bandwidth, and manage hot vs cold environments to maximise match-day transfer.

Upgrade the sensory and reflex systems that drive movement. You’ll train vision/vestibular control, head-stability as an attractor, reflexive coordination, and manage protective inhibition so the brain allows speed.

Pull everything together into one diagnostic–to–design workflow. You’ll connect Attractors, Anchor Points, Descriptors, Metrics, rebuild weekly architecture, and publish a before/after portfolio (radar, Pitchwolf, workloads) you can defend.