Fast bowling is often made overly complicated by coaches trying to sound clever. But in reality, the fundamentals are straightforward. In this guide, we’ll break down what terms like BFC (Back Foot Contact) and FFC (Front Foot Contact) really mean, and how understanding these concepts can help you bowl faster. In less than five minutes, you'll grasp the key techniques to improve your bowling speed.

The Run-Up

The run-up is all about creating momentum. The more momentum you generate, the greater the potential ball speed you can achieve. Typically, bowlers run in at about 80% of their maximum sprint speed. By increasing your maximum sprint speed, you can improve your run-up speed without exerting additional effort. To achieve this, include sprint-specific drills and maximal-intent sprints in your training.

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"The fastest bowlers have a quicker run-up" (Worthington et al., 2013)

Back Foot Contact (BFC)

At Back Foot Contact (BFC), the goal is to maintain as much momentum as possible and carry it through to the final stages of your action. Efficiency here is critical. Spending less time at BFC helps conserve energy and minimise momentum loss.

To achieve this, avoid excessive knee bend during this phase. A bent knee acts as a shock absorber, dissipating energy rather than transferring it. Strengthening the ankle, Achilles tendon, calf and foot with hopping exercises—such as pogos—can improve stiffness and reduce ground contact time.

"Research has suggested that the role of the rear leg during the transition from BFC to FFC is to maintain the linear momentum developed in the run-up" (Felton et al., 2019)

Interestingly, further research goes onto show that collapsing at BFC will not only impact your speed, but also increase your risk of suffering a Stress Fracture in your Lumbar Spine (Alway et al., 2021).

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Front Foot Contact (FFC)

Front Foot Contact (FFC) is where the magic happens. The aim is to stop your lower body’s forward momentum as quickly as possible, allowing energy to travel up the kinetic chain and into your bowling arm. A braced front leg—where the knee doesn’t collapse—is the most efficient way to achieve this. We don't preach that this is the only way to do it however. There have been many quicks without a braced front leg. However, the research suggests a link between ball speed and a braced front leg.

Ball Release

Everything in the bowling action builds toward the moment of ball release. An efficient kinetic chain ensures that the maximum amount of energy generated during the run-up, BFC, and FFC is transferred into the ball.

Conclusion

Bowling faster requires a combination of technique and strength. By focusing on generating momentum in your run-up, minimising energy loss at BFC, bracing effectively at FFC, and maximising kinetic chain efficiency prior to ball release, you can unlock significant improvements in speed. Backed by scientific research, these methods provide a clear path to becoming a more effective fast bowler.

For further insights, check out our YouTube video on the topic below.

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References

Worthington, P.W., King, M.A., Ranson, C.  2013.  Relationships between fast bowling technique and ball release speed in cricket.  Journal of Applied Biomechanics, 29, 78-84. DOI: 10.1123/jab.29.1.78

Felton, P. J., Lister, S. L., Worthington, P. J., & King, M. A. (2019). Comparison of biomechanical characteristics between male and female elite fast bowlers. Journal of sports sciences, 37(6), 665-670.

Alway, P., Felton, P., Brooke-Wavell, K., Peirce, N. and King, M., 2021. Cricket fast bowling technique and lumbar bone stress injury. Medicine and Science in Sports and Exercise, 53(3), 581-589. DOI: 10.1249/mss.0000000000002512

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