Junior Pace Bowling Workload Guidelines

Workload Recommendations

• Pre-Season: Preparation

  A gradual build-up of bowling frequency and intensity leading into a season or tournament is important to reduce fatigue and condition bone, muscles and tendons. This takes time (usually > 10 weeks) and some planning. In the weeks leading into a season or tournament, bowlers should be close to expected match / weekly volumes and intensity.

  Age	Pre-season Preparation Recommendations
  Under 13	2 weeks gradual bowling prior to season/tournament
  13 – 15	4 weeks gradual bowling prior to season/tournament
  15 – 17	6 weeks gradual bowling prior to season/tournament
  17 - 19	8 weeks gradual bowling prior to season/tournament

   

• In Season: Training

  Training loads should support planned, progressive increases in bowling workload, with the opportunity to monitor intensity, technique, and fatigue in a controlled environment. Research shows that sudden increases in training frequency or volume - especially after periods of rest or rapid growth - are a risk factor for LBSI in juniors.

  These training guidelines are designed to provide a framework for junior bowlers to gradually develop resilience to the demands of pace bowling by providing important windows for recovery both within a session and across a week.

  Age	Training Recommendations
  Under 17	Aim for at least 1 day off bowling after a bowling day* A maximum of 3 bowling days per week (includes matches or training)** A maximum of 5 overs in each bowling spell *** (includes matches or training)
  17 – 19	No more than 2 bowling days in a row A maximum of 4 bowling days per week (includes matches & training) A maximum of 6 overs in each bowling spell **
  * It is recognised that some matches are scheduled on consecutive days both in tournaments & club cricket. In these instances, players may bowl on consecutive days but should strictly adhere to the other aspects of the recommended targets, namely, aim to not exceed bowling 3 days per week and 5 over spells. ** A recommended strategy is to remove training session/s from your week if you are reaching your recommended bowling days with matches for the week. ***Recommend a minimum of 20 mins between spells at training

   

• In Season: Matches

  Matches typically involve higher intensity bowling, greater psychological and physical stress, and less control over rest intervals compared to training.

  During matches, bowlers are more likely to bowl at or near maximum effort, which places greater acute stress on the lumbar spine and increases the risk of bone stress injuries. Matches can also involve back-to-back days of play, especially in tournaments, which can lead to cumulative fatigue if not carefully managed.

  Match recommendations aim to protect bowlers from excessive acute high intensity loads and ensure that adequate recovery is prioritised even in competitive settings.

  Age	In Match Recommendations
  Under 11	Two overs max each spell**  4 overs max per match day
  11 – 13	Four overs max each spell**  8 overs max per match day
  13 – 15	Five overs max each spell** 12 overs max per match day
  15 – 17	Five overs max each spell**  16 overs max per match day
  17 - 19	Six overs max each spell**  18 overs max per match day
  **In a match, rest between spells should ensure that the same number of overs are completed from the same end as athlete’s completed spell before returning. Eg if you are 14yrs old and have completed a 5 over spell, then a minimum of 5 overs should be bowled from the same end (10 overs of the match) before you begin a new spell. This is likely to equate to a minimum of 30 mins.

   

• Recovery

  Recovery is essential to allow the entire body to recover from bowling related bone loading and fatigue in order to be ready for the next bowling session. Optimal bone recovery in a bowler requires a player’s recovery to managed well across each of the below timepoints:

  1. Within a session,
  2. Across a week,
  3. Across a season

  OPTIMISING BOWLING RECOVERY
  WHEN	HOW	WHY
  Within a Session   (if multiple spells required in day)	1. Training - Minimum 20 mins between age appropriate spell length.   2. Match - Minimum break time after bowling spell that equates to same number of overs bowled from same end. Eg if spell was 4 overs, then 8 overs should be bowled in the match (4 from same end) before returning to bowl.	Acute neuromuscular and energy system fatigue recovery to maintain technique and power.
  Across a Week	1. Avoid bowling on consecutive days where possible.   2. Stick to age guidelines for total number of bowling sessions in a week. (i.e., adhere to non-bowling days)	Repair of acute tissue damage from bowling sessions and allow for physiological system recovery.
  Across a Season	1. Plan one light bowling week every 4-6 weeks (e.g. remove a bowling session/s from your week to create a 5 day deload period) 2. Schedule a minimum of full week off bowling (7-10 days) every 10-12 weeks of bowling. 3. Have a more extended period off bowling (around 3 months) at the end of a season before gradually reintroducing bowling during the preseason period as per age guidelines.	Allows space for critical adaptations to occur that support long term bone health and resilience. Psychological recovery to restore motivation.

   

• Vulnerable Bowlers

  Bowlers that can be considered more vulnerable to LBSI have increased recovery demands to their peers. Bowlers who may be considered more vulnerable to LBSI are:

  • Bowlers with a known history of LBSI
  • Bowlers who have recently gone through rapid period of growth
  • Bowlers who are taller and/or bowl faster than their peers.

  This cohort are likely to benefit from further modification from their age specific bowling guidelines (spell length, frequency, recovery periods). We recommend consulting with a medical professional with experience in managing LBSI to inform the vulnerable bowler’s program.