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Running Shot

Filed under: The Shots of Bowls, Running Shot    

Over the past decade, the application on the running shot has become a lesser important learning factor within the game. This has happened because it is not as spectacular to the bowler or the audience as the drive shot, even though when tactically applied, it is more effective in the game.

THE CHALLENGE.

The skill. Many bowlers deliver the running shot at the same speed with little or no variation, consequently its effectiveness varies quite considerably with a different result each time when played either to a short, medium or long end. In the modern game today, coaches are often challenged to improve the various shots in the bowlers’ delivery range, that will enable them to:

  • Hit the target with the required impact speed that will achieve the maximum effect at the head.
  • Facilitate a physical training schedule that generates a more controlled release velocity.
  • To coordinate segments of the body to facilitate a smooth & accurate delivery with economy of movement and the maximum leverage at the point of release of the bowl.

BIOMECHANICAL CONSIDERATIONS.

There are a number of additional biomechanical considerations which are important in teaching medium velocity movement, and these are as follows:

  • Development of velocity
  • Use of coordinated movements
  • Duration, muscle strength and power
  • The delivery technique
  • Running shot training drill and circuit layout
  • Tactical tips

DEVELOPMENT OF VELOCITY.

The pendulum action. One of the main reasons for using a pendulum action is the use preparatory movement to increase the distance over which velocity can be developed during the backward and forward-swing. The potential to generate velocity over this increased distance will only occur if the time needed to perform the activity increases proportionately, e.g. same speed back, same speed forward. Increasing the velocity of the back-swing will automatically increase the forward-swing and the distance the bowl is required to travel. Decreasing the velocity of the back-swing will decrease the forward-swing and the distance the bowl is required to travel.

Improving performance. Coaches should teach their bowlers to adopt the following general technique principles in order to improve their performance:

  • Eliminating the pause. There should be no pause between the back-swing and the forward swing phase during the pendulum action. By eliminating the pause, the stored elastic energy will be used in the forward-swing.
  • Pendulum action. Bowlers should be taught to vary the pendulum action to increase the development of velocity.
  • Flexibility. Bowlers should strive to improve flexibility at the shoulder, spine, and knee joints for better performance.

USE OF COORDINATED MOVEMENTS.

Progressive build-up. In order to control medium velocity and the course of the bowl, there are a number of body segments that must be coordinated in such a way that the required velocity is achieved at the point of release. The progressive movement of segments participating in the pendulum action are generally sequenced in a proximal-to-distal fashion involving the respiratory system, lower limbs, trunk and the delivery arm. This coordination occurs so that at the moment one segment begins the velocity of the previous moving segment has reached its required momentum, e.g. a progressive build-up of velocity and power force.

Coordinated movements. In the delivery action of the running shot, the summation of a number of body segments in a coordinated manner plays a part in the velocity generation in the following ways:

  • Body movement. The first example relates to situations where forward movement of the body is added to the rotation of a body segment or a number of segments. This relates to the controlled velocity of the body movement developed during the pendulum arm swing, e.g. stepping towards, bending towards and swinging towards the aiming point. This added velocity developed by the trunk and lower limb rotation adds to the arm velocity at the release point.
  • Respiratory timing. Timing the respiratory system by inhaling with the back-swing and exhaling with the forward-swing to collapse the stomach muscles and allowing the body to bend forward freely at the hips. This also releases any abdominal pressure on the spine.
  • Step and arm. Timing the forward step so that as the heel of the lead foot strikes the ground the delivery arm is at the end of the back-swing.
  • Pendulum timing. Timing the pendulum swing by withdrawing the delivery arm back and forward at the same speed. This enables a smooth controlled delivery action.
  • Follow-through alignment. Another example is that the forward delivery arm must finish 30 cm below the line of sight with eye, hand and aiming alignment.

DURATION, MUSCLE STRENGTH AND POWER.

Physical capacities. The relationship between selected physical capacities such as duration, muscle strength and explosive power and performance is relatively easy to assess in the sport of bowls. For example one must consider how much endurance, muscle strength and power is needed to carry out the following skills:

  • Duration. Standing for a period of approximately 3 and a half hours or more.
  • Muscle strength. Delivering approximately 80 bowls or more over that 3 and a half hour period.
  • Power. Delivering a number of running shots with controlled velocity in that period.

Relationship. No significant relationship has been found between muscle strength and delivering a bowl at medium velocity or between muscle strength and standing. However, an overall increase of controlled velocity can be obtained by a specific strength and power training program.

Development. Many past bowlers who aspired to high levels of performance, built-up their body strength and power over a long period, but today’s high performance includes strength and explosive power training as part of the total program. Bowlers must develop sufficient muscle strength (the ability to perform a maximal effort) and muscle endurance (the ability to repeat the above action many times) to perform effectively in a long match or over a large number of efforts. An increase in muscle strength means that a smaller percentage of total strength is needed for each movement, and this assists the bowler to repeat the performance with good technique over the entire match or competition. This small increase of muscle strength also improves the storage capacity of elastic energy.

THE DELIVERY TECHNIQUE.

Evaluation. Many high level coaches are at first concerned with the evaluation of technique, then with its modification. In order to improve a bowler’s running shot performance, a coach’s attention must be focused on the identification of critical features if movement is to be successfully analysed. Bowlers therefore will only reach their full potential if the following factors are understood and combined, e.g. the purpose of the skill and the appropriate technique.

Preliminaries. This involves moving to a close position behind the mat, adopting a comfortable grip, locking the wrist, limbering up if required, estimating the alignment and weight and focusing the eyes on the aiming point.

Grip. While it may be agreed that individuals have achieved varying degrees of success with varying grips of the bowl, the demonstrated grips are recommended because they are comfortable with no undue strain on the wrist or fingers and will allow the bowl to leave the hand smoothly in a horizontal plane. Comfort and control are the key words, what grip suits one bowler may not suit another. The size of the hand and the strength of the fingers will also govern the type of grip to be used, these grips are described follows:

  • Fingertip grip. With the bowl held in an upright position, the first finger pad of each finger sits under the bowl with a comfortable spacing of approximately one centimeter apart. The first pad of the thumb sits comfortably on or about the upper rings of the bowl allowing a space between the bowl and palm. When the hand is held with the palm upright the parallel lines of the bowl should point towards the fulcrum of the shoulder.
  • Claw grip. With this grip the bowl sits along the finger pads rather than at the finger tips. The fingers are spread wide to cover the surface of the bowl with the first finger and the little finger slightly up the sides of the bowl. The thumb is generally situated down the side of the bowl slightly below the large rings or towards the centre of the insignia leaving a space between the palm and bowl. When the hand is held with the palm upright, the parallel lines of the bowl should point towards the fulcrum of the shoulder.
  • Palm grip. The bowl sits further back into the hand with the palm in contact with the bowl. The fingers are spread as in the claw grip position and the thumb will sit slightly below the rings towards the centre of the bowl. When the hand is held with the palm upright the parallel lines of the bowl should point towards the fulcrum of the shoulder.
  • Side grip. This is a precarious grip used for the draw shot and on-shots, but for the running shot it may only suit bowlers with large hands and a strong grip. The hand is positioned on the rear side of the bowl, with the fingers spread so that they are situated on the underside running surface and the thumb high on the upper rings. When the bowl is held upright the parallel lines of the bowl should point towards the fulcrum of the shoulder.

Locking the wrist and elbow. The wrist must be locked before the delivery commences, the elbow is locked during the back-swing when the arm reaches the perpendicular position. This locking assists the leverage in the pendulum action and the eye, hand and aiming point alignment in the follow-through.

Aiming line. Using the method described in angles of the green the bowl is delivered with a regulated speed between aiming line 5 and 6. The precise angle is governed by; the speed of the green, the position of the mat, e.g. long, medium or short end, climatic conditions, the ability of the bowler.

Aiming point. This is a constant position situated anywhere along the aiming line.

Focusing. The eyes must focus on the aiming point prior to stepping onto the mat and must remain focused whilst stepping onto the mat and throughout the entire delivery till the bowl has traveled 15 metres up the green.

Time on the mat. The mat is only a delivery platform and time spent on the mat should be minimal. Excessive time spent on the mat breaks your eye concentration and allows your mind to wander onto unimportant things at the wrong time and the wrong place.

Feet position. Keeping your eyes focused on the aiming point, step onto the mat and place the feet in a natural position with the mass of body weight balanced over both feet. At the same time raise the delivery arm to a comfortable height either with a free arm or supported by the non bowling arm.

Stance position. Facing towards the aiming point, adopt an upright and well relaxed stance, knees slightly flexed (not bent). To avoid body stress do not lean forward or place the body weight on the balls of the feet.

Delivery speed. The delivery speed must be a controlled action that maintains balance and alignment with a regulated velocity movement. This is an area where the strike rate is about 30% on hitting the target. The remaining percentages either miss or strike other bowls which may have good and bad results. Of course on a good day or on a slow green there are the exceptions to the rule. Many bowlers deliver at the same speed whether it is a short or long end and get caught in the adrenaline rush and revel in the excitement of seeing bowls being scattered amongst the head. This type of reckless play only contributes to non effective bowls and a strong possibility of losing the game. If the bowler’s delivery speed is not controlled, the effective strike rate is generally as follows:

  • On target. 30% of strike rate on the target favour your team.
  • Other bowls. 20% strike rate on other bowls within the head, generally favour your team.
  • Non-effective. 50% are non-effective and in most cases give the tactical advantage to the opposing side.

Improving the results. No two bowlers deliver at the same speed but the essence of training to regulate the obtainable speed will certainly improve the performance. It should be noted that when bowlers deliver the running shot at the following percentages of their obtainable speed there is a vast improvement in the effective results:

  • Short ends, approximately 40% delivery speed. The bowler will require a slower controlled delivery with good balance. If bowls are close it may open the head. Should it trail the jack there is a strong possibility to kill the end. When the delivered bowl strikes other than the target it will obtain a reasonable result within the head.
  • Medium ends, approximately 50% delivery speed. This also requires good alignment, control and balance to obtain a good strike rate. If bowls are close it may open the head. Should it trail the jack there is a strong possibility to kill the end. When the delivered bowl strikes other than the target, it will obtain a reasonable result within the head.
  • Long ends, approximately 60% delivery head. When the target is struck, the jack or bowls may be moved into the ditch. Should the delivered bowl strike other than the target is has a reasonable effective movement on bowls within the head with a more positive result.

Controlling rate. Bowls delivered in the 40, 50 or 60% rate of speed are more effective in relation to distance and the bowlers control and the strike rate. Training on both slow and fast greens will give a better understanding of speed control and improve the high performance levels when playing the running shot.

Impact speed. Bowlers who deliver their bowls at the same speed, no matter what the length, do not realize that when delivering to a short end, the impact speed is far greater than the impact speed for a long end. Therefore it is important to remember that when playing the running shot to a short end, reducing the speed of the delivery will have a more effective result at the head. It also should be noted that when playing on a fast green, the bowl travels slower, the impact is far greater and the displacement of bowls is more effective on a free running surface. On a slow green the bowl speed is much faster but there is a less impact displacement of bowls within the head because of its holding surface.

Alignment. The finishing position of the hand in the follow-through is vital to the alignment and the bowls’ delivery path to the target. It is essential that during the forward action of the pendulum swing, that the hand swings directly towards its correct alignment without any side variation and stop with eye, hand and aiming point alignment. Should any side variation occur before the hand stops the bowl will in most cases drift off course and miss the target. The hand posture of alignment must be retained till the bowl has traveled 15 metres along the green to verify for any correction that may be required. Whilst in the posture position, if the hands drifts sideways from its alignment it will indicate that the bowler has failed to execute the initial action of focusing to, stepping to, and swinging towards the aiming point.

RUNNING SHOT TRAINING DRILL AND CIRCUIT LAYOUT.

The running shot training drill and circuit layout is designed to teach weight control by decreasing the impact force at the head. Hypothetically speaking when playing to a long end, if the bowl from the mat is released at 60 km an hour and the impact force strikes the target at 40 km an hour, then to have the same impact effect for a medium and short end, the delivery speed from the mat should be reduced, e.g. medium end release speed 50 km, short end 40 km.

Circuit training. This is a 3 bowl training drill using two or four rinks.

It is a forehand and backhand exercise on alternate rinks.

  • Using 2 rinks. From Rink No 1 the bowler delivers on the forehand one bowl to a long end, one to a medium end and one to a short end and then moves to Rink No 2 and repeats the same procedure on the backhand. On completion of the second rink, the same procedure is repeated again on rinks 1 and 2.
  • Using 4 rinks. For rinks 3 and 4 the procedure and layout is as previously described.

runshot bowls training drill


Stability. The key to stability in the rapid delivery action revolves around the aiming point. The following three dimensions are designed to counter balance the forward and side body movement as follows:

  • Eyes. The eyes must remain focused on it throughout the delivery.
  • Step. The step forward with the lead foot must be taken towards it.
  • Delivery arm. The forward swing of the delivery arm must swing towards the eye, hand and aiming point alignment.

Initial action. The initial delivery action is commenced conjointly by:

  • Inhale. Inhaling with the speed of the pendulum arm back-swing
  • Withdraw. Withdrawing the delivery arm to the rear in a pendulum action.
  • Support. Withdrawing the supporting arm to the knee area of the forward leg or to the side.
  • Bend. Bending the upper body forward from the hips towards the aiming point.
  • Step. Taking the step forward with the lead foot towards the aiming point with a heel and toe action. The length of the step should be not too long or too short but long enough to give good balance.
  • Lower. Bending both knees to lower the body height.

In course action. During the forward delivery action the following coordination is paramount:

  • Coordinate. As the heel of the lead foot touches the ground the delivery arm should be at the end of the back-swing.
  • Exhale. When the delivery arm swings forward towards the aiming point, exhale with the speed of the delivery arm.
  • Weight. During the forward swing of the delivery, lean forward to place 90 to 100% of body weight over the lead foot at the point of release of the bowl.
  • Release. The bowl is released when the forward swing of the delivery hand reaches a point approximately 10 cm to the side of and 30 to 40 cm forward of the front foot. It should also be noted that at the moment of delivering the bowl, a bowler shall have one foot remaining entirely within the confines of the mat. The foot may either be in contact with or over the mat. Failure to observe this constitutes a foot fault.

Follow-through. The follow-through action is as previously taught with the eye, hand and aiming alignment.

TACTICAL TIPS.

The running shot is a valuable weapon to have in your armoury. It is a percentage shot and it is essential that the bowler controls its delivery weight to compete at high levels of the game.

Advantages. The running shot is used as a defensive or attacking shot. It should not be used when the advantages are against the bowler or his team. Its tactical advantages are as follows:

  • Trail. To trail the jack to the ditch.
  • Remove. To remove a bowl or bowls from the head.
  • Open. To open the head for further play.
  • Killing the end. Killing the end with the running shot can demoralize an opponent who employs a great amount of skill to build a head and then sees the jack moved out of the head. This type of play has the advantage of bringing both teams back to square one.
  • Flexibility. The running shot can either be used to score when down or to increase the count when up, or bailing out of an impossible winning position. In reality the running shot isn’t often intended to be a scoring shot.
  • Back-wood. If you are not intending to kill the end then it is good tactics where possible to set up back-wood before playing the running shot.
  • Changing tactical play. The running shot if used correctly can change the oppositions winning play into a defensive or attacking role.
  • Manoeuvring. The running shot allows you to manoeuvre around bowls in front of the head or ricochet off other bowls within the head
  • Wind. Attacking the head in the wind has its scoring advantages particularly when both parties are having problems drawing in the wind.

Disadvantages.

  • Back-wood. Playing the running shot without setting up back-wood in most cases gives the advantage to the opposition.


  • Losing the bowl. If the target is missed and no contact is made with the head the bowl will be lost out of bounds.


  • Reality. In reality many bowlers have lower expectations of success with the running shot and they do not often intend it to be a scoring shot. It should not be used when failure will leave you vulnerable to the loss of four or five shots.


  • Success rate. The running shot has a lower success rate than on-shots.


  • Poor technique. Most missed running shots are the results of losing balance, poor alignment in the follow-through, e.g. loss of eye, hand and aiming point alignment. In most cases it is caused by over estimating the speed of the delivery.


  • Draw shot. Many bowlers tend to play a poor draw weight after a running shot.


  • Danger. Playing towards your own bowl when you only have one bowl in the head, will in most cases remove your own bowl out of the head.

CONCLUSION.

It must be emphasized that light strength and explosive power training for bowlers should be done as a special program in the pre-season and a light maintenance program should then be conducted to retain them. The role of bio-mechanics in improving high performance when teaching the running shot should never be under-estimated. Coaches must be aware of the importance of coaching for medium velocity movement and the ways in which elastic energy can be utilized in the delivery of the running shot. Controlling the delivery speed and knowing the effective ratios will allow the bowler to obtain a greater tactical advantage when using the running shot.


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