SJ Enhancing Performance

Just thinking out loud really. That's how I come up with my best ideas. Ok, here goes. The back muscles in bowling are the decelerating muscles. They are the breaking mechanism when you bowl. The body doesn't like to much force going through various parts and that's where the GTO comes in. The stronger the back the later that GTO inhibits the movement. Yep I get that. So why do we throw medicine balls overhead. Don't know about you but I feel it most in my lats so for me it's a back exercise but we know that the back muscles aren't involved in accelerating the bowling action! Just read an article that also confirmed this. So what I'm going to suggest is that yes throw medicine balls overhead but as part of a potentiating back/pulling session. Do it first in the RAMP warm up then move onto heavy back work, including low rep mxs lifts, clean from blocks , chins , rows , eccentric and isometric work.

On a separate day to improve your accelerating muscles, the front of the body ,perform lots of ballistic and med ball chest and delt focus throws.

Rotational shot pass with a speed skater jump is the best in my opinion. In addition to this perform an enormous amount of rotational side throws and lateral jumps, learning to transfer force from one leg to the other.

It goes without saying this is based around my 4 phase ARM SPEED PROGRAM. If you don't train the SSC in the chest muscles you won't bowl fast. End of!! Best way to do this is using OU WEIGHTED BALLS training.

This way of thinking is probably left field but I'm going to try it for a bit. If it doesn't work at least I've tested it. Practice what you preach!

Coaches. This is how I analyse a bowlers action. I use my OAP system first.

OBSERVE. Just watch, make no comment
ANALYSE. Go away and analyse
PLAN. Come together and make joint plan

From here use my RAMPIPE system of organising a session


Raise heart rate(ladders)
Activate stabilizing muscles(band glute walks)
Mobilise joints(hurdle walks)
Potentiate CNS(med ball. Jumps. OU weighted)
Intervention of skill(work on the key positions)
Performance of skill(target bowling. Yorkers!)
Evaluation of performance(discuss at end)

When analysing use the 4-Tent peg (kinetic chain sequence) framework which are key points in the action. Below are 4 very good English bowlers. Some stills don't incorporate all the positions but just use what you see. The person who analyses it the most accurately and concisely will get a FREE Pack of WEIGHTED BALLS with an Arm speed program.

Make sure you have purpose to your practice. My view is "a rep isn't a rep if it isn't meant"

Mindless repetition does not count as practice. If you want examples go watch a typical tennis academy practice where they hit balls for four hours or watch a baseball infielder take 100 ground balls repetitively. Folks that is the norm just look around, nothing meaningful, just work. Each drill, each exercise must have a purpose that the athlete clearly understands or it is just time on their feet punching a clock accumulating time toward that magic 10,000 hour number. Focused meaningful work that chooses to distort the competitive demands not replicate them is the answer.

-Vern Gambetta in “Meaningful Practice” on the Functional Path Training Blog

Before you start training it's important you understand what type of bowler you are. You can then tailor your winter program accordingly

http://www.pitchvision.com/what-type-of-fast-bowler-are-you


How can I find out if I’M STATIC or SPRING proficient?

The Upper body box jump and Depth drop return test

The first test is a simple SINGLE RESPONSE press up jump onto benches or boxes [lie in press up position between 2 benches/boxes]. Measure the height you can reach. Take a few trials with adequate rest and record the best effort. This tests the LONG STRETCH SHORTENING CYCLE [Greater than 250ms ground contact time]

The second test requires you to start on the benches/boxes and fall into a press up position on the floor. On touching the floor you need to explode back up. The idea is to minimise ground contact time as much as possible. This tests the SHORT STRETCH SHORTENING CYCLE [Less than 250ms ground contact time]

If your depth drop return score is less than you Upper body box jump it’s a sign that you’re using too much STATIC and not able to use the SPRING because you lack reactive ability. The CNS isn’t prepared to store and then release the elastic energy. Your training should be spent on utilising the SSC. Reactive training and Plyometric training should constitute the majority of your time.

On the other hand If your Depth drop return is equal or greater than the SR upper body box jump then you have established you are very spring-proficient and need to train MAXIMAL STRENGTH. Heavy weight training using various techniques like PARTIALS, ISOMETRICS and LOW REP HIGH SET lifting protocols fits the bill here.

This is an advanced article that I felt the need to write as I believe the information given to young and old fast bowlers is not enabling them to improve as athletes and fast bowlers. In saying all of the above it’s essential to note that a good foundational phase of training should be carried out by all bowlers. Everyone can benefit from all the training methods I described in the article. Remember, ‘YOUR BODY IS READY TO DEVELOP EVERYTHING AT ONCE, ENJOY IT WHILE IT LASTS! [E. Cressey.

What Type of Fast Bowler Are You? As you already know, there is no one type of fast bowler, but they all have one thing in common: all fast bowlers want to bowl faster.

The Yorker is still the ball to bowl at the death.

Everyone Stop Messing About and Bowl Some Yorkers Steffan Jones bowled a yorker or two in his time and he wants to stem the flood away from bowling them. Here is how to take out those toes.

Great testimonial for my SPEED DEMON program. Delighted he won bowler of the year.

This off season I fully undertook Steff's full advanced Speed Demon programme. I've had previous success using some of Steff's methods and really wanted to try and push myself to another level of training and performance. The sessions are varied and interesting, but don't be prepared for an easy ride! Mixing up weight sessions, interval training, sled sprints and weighted ball work has been a great way to make me feel much more powerful, stronger, faster and explosive. I worked hard all off season, ensuring to keep my eating tight and my training hard and by season start I felt better than i ever have. I dropped my body fat down to 10% and gained nearly 2kg in muscle.
Most importantly though has been my on pitch performance. I have bowled more overs in a season than I ever have. My stamina levels have been massively increased and i could bowl with pace and accuracy from ball 1 to my last ball. I finished as leading wicket taker for my team, 4th highest in the league, and even managed to include the scalps of a few former internationals to boot. To cap it all off this weekend I was awarded with 1st team bowler of the year. I can unequivocally say that Steff's methods are the number one reason I have acheieved this. I used to think i could bowl with some pace but I am comfortably quicker than I ever have been, and with greater fitness has come greater acccuracy. I would 100% endorse & recommend to anyone, regardless of age, Steff and his programmes and techniques. No one else out there is breaking ground like he is with fast bowling and should rightly be held as a world leader in innovation. I'm just ready to tear it up again this winter and come back even better next season.

This week one of the bowlers who followed my SPEED DEMON 20-WEEK program won BEST BOWLER award for his club . I've asked him to write down his experiences of the program. I'll show it at the end of the week. This morning a friend told me he had a discussion with a team mate of his in Oz and he mentioned my name and the program he was following not knowing the conection he had with me.

When your name is linked the other side of the world as the go to man for fast bowling s&c that's when u know the time & effort is worth it. I'm here to help anyone who wants to be helped. I can make you better, I guarantee it but you'll have to do the work. Steff

Every training method I put in my programs are techniques that I believe work for a fast bowler. Majority of them you wont see in cricket but I do believe cricket s&c is 20yrs behind other sports. Heres one technique I use for my bowlers in the SPEED DEMON program. It is used in the Specific preparation phase and gets results really quickly. My more advanced bowlers would contrast it with a weighted ball as part of their arm speed progam. ISOMETRIC TRAINING is gold dust but rarely used in cricket. Stand underneath a door way and lift your arm up and push against the top of the door for half a second. Do that 3 or 4 times for about 6 sets. Try it
Steff

Explosive Isometrics: Speed Training with the Brakes On

By Sean Maloney

Rate of force development (RFD) is king in the sporting world. Rarely will an athlete have the luxury of a second or two to produce maximal power. It’s all about what you can develop in fractions of a second. With this in mind, any training modality that may improve characteristics of force generation would be of real interest to the strength and conditioning coach. Explosive isometrics are one such technique that has been proposed to train RFD, but is it really possible to train speed and power production through isometric training? Well, the answer may surprise you…

Enter ‘explosive’ isometrics

There is far more to isometric training than maintaining a static contraction for a prolonged period of time. Explosive isometrics can be defined as “attempting to move an immoveable object with explosive intent.” The key aim of explosive isometrics is to increase RFD at a key point or position within a specific movement. It’s important to emphasize the ‘key point or position’ part of that statement. Adaptations achieved through isometric training diminish as you move away from the angle trained (Thépaut-Mathieu et al, 1988; Weir et al, 1995). Such examples could be the release point in a throwing action or the mid-thigh position in a sn**ch.

The theory

The force-time relationship (figure 1) underpins all types of muscle activity, isometric included. It’s imperative that we understand this relationship in order to determine the potential training effect of any activity. By executing isometric exercises with maximal explosive intent, we emphasize the attack phase of the attempted contraction. Explosive isometrics are proposed to be an effective modality for developing RFD due to this sharp attack phase (Siff, 1993; Behm & Sale, 1993).

Research
While the concept of explosive isometrics isn’t new, authors such as Siff (1993) and Yessis (1995) have long suggested the potential for explosive isometrics to be used to develop power. Research evaluating their potential application is largely lacking. To date, only three studies have evaluated the training effect of performing isometrics with explosive intent.

Behm and Sale (1993) compared the training effect of an explosive isometric dorsiflexion performed on one limb to that of a high-velocity dorsiflexion on the other. At the end of a sixteen-week training protocol, the same power training response was observed in both limbs. Behm and Sale concluded that regardless of the type of muscle activity (dynamic or isometric), it is the explosive intent of contraction (and therefore rapid RFD) that provides the desired power training adaptation, not the actual speed of the movement itself.

Maffiuletti and Martin (2001) attempted to find an underlying mechanism for the improvements observed as a result of explosive isometric training. They compared isometric leg extensions performed in either an explosive or progressive manner (force was gradually ramped up over the duration of contraction). Both groups achieved significant and comparable gains in torque generation. However, the mechanisms behind these improvements were different. The authors concluded that explosive isometric training resulted in primarily muscular adaptations such as improved excitation coupling, and more extensive hypertrophy. The adaptations observed following progressive isometric training were primarily neural related and associated with developments in firing rate and potentiation of the H-reflex.

Olsen and Hopkins (2003) attempted to make explosive isometric training more sport-specific. The authors had elite level martial artists perform an explosive isometric activity in addition to their regular resistance training three times a week over a nine-week training period. The exercise consisted of attempting to perform an explosive kicking action while the kicking leg was restrained by a belt. Participants performed four sets of ten repetitions, progressing to five sets after two weeks. The authors reported an 11–21 percent increase in movement speed in the three exercises they tested—a low kick, a palm strike, and a side kick. Improvements were most pronounced in the palm strike and side kick, exercises with biomechanically similar initiation patterns to the training exercise and also coupled with shorter response times (i.e. faster movements). Olsen and Hopkins suggest that explosive isometrics may be of greatest benefit to movements that are predominantly reflexive and associated with minimal countermovement or preload.

Implementing

While explosive isometrics can be conceivably implemented with any type of resistance, bands and cables/pulleys are the quickest and most flexible modalities to set up and utilize. Figure 2 shows an example of an explosive isometric activity designed to mimic an overhead throwing or hitting action performed with a strong resistance band. Simply grab the band, walk out from the rack until it’s fully lengthened, and take up the throwing position as shown. From this position, attempt to perform the throwing action. The band should stop the movement where you would normally release the ball. This set up, as with the cable machine, can be altered to replicate almost any conceivable movement.

Figure 2
Explosive isometrics can of course be adapted to work around specific sticking points in the big lifts. Using a cage, there are two general ways of setting these up—either pushing/pulling an empty barbell into the pins or attempting to push/pull from the pins with a load that is too heavy to move (figure 3). Personally, I’d opt for the latter option because it’s easier to eliminate any preloading effect. Going into the pins will require a certain degree of pre-activation in order to position the barbell there in the first place. However, you could argue that preloading or pre-activation is apparent when the exercise is performed dynamically and going into the pins may demonstrate greater specificity.

Figure 3
Prescription

As there’s relatively little research into this area, it’s hard to make any concrete recommendations for the prescription of explosive isometrics. However, some generic training principles can be applied:

As with any type of power training, these exercises should be undertaken in a ‘fresh’ and non-fatigued state to maximize RFD.
While Olsen and Hopkins’ (2003) study worked up to five sets of ten reps, I feel that multiple sets of lower repetitions would prove more appropriate for maximizing RFD. Research has shown that RFD in isometric contraction is reduced after a few as five repetitions (Viitasalo & Komi, 1981). Applying loading strategies along the lines of 6–10 sets of 2–4 repetitions, which is commonly utilized for dynamic effort training, would seem to be more suitable for explosive isometric training.
For those new to this style of training, a reduced volume is recommended. Start with 3–4 sets within a given session before gradually building up to more.
Exercises must be performed with maximum explosive intent.


Other uses for explosive isometrics

It would be interesting to suggest whether explosive isometrics could be used to elicit a post-activation potentiation (PAP) effect that would carry over to dynamic movement. Sustained, progressive isometrics have been shown to elicit PAP. However, the predominant mechanism is thought to be through an increase in motor unit recruitment. Given the relatively short period of time under tension associated with explosive isometrics, there may be an associated reduction in the potential for PAP.

Olsen and Hopkins (2003) have also outlined the potential use of explosive isometrics in a rehabilitation scenario, particularly in regards to shoulder rehabilitation with throwing and racket sport athletes. These exercises will inherently limit the range of motion possible, which may be of use if it’s necessary to avoid specific joint angles. Furthermore, as these types of exercises will condition the musculature at a rapid RFD, they may also serve as a general prehabilitation/rehabilitation exercise for joints such as the shoulder that will be required to function at rapid velocities.

Conclusion

Explosive isometrics are a relatively novel training modality that may be utilized to train RFD at specific joint angles. Research suggests the potential for such gains to transfer to certain matched sporting movements. However, further investigation is required to truly evaluate their effectiveness. Such interventions may prove beneficial to advanced athletes who have reached a plateau in their training, but it should always be seen as a small addition to a balanced resistance training program and not the primary focus.

References

Behm DG, Sale DG (1993) Intended rather than actual movement velocity determines velocity-specific training response. Journal of Applied Physiology 74(1):359–68.
Maffiuletti NA, Martin A (2001) Progressive versus rapid rate of contraction during 7 wk of isometric resistance training. Medicine and Science in Sports and Exercise 33(7):1220–27.
Olsen PD, Hopkins WG (2003) The effect of attempted ballistic training on the force and speed of movements. Journal of Strength and Conditioning Research 17(2):291–98.
Siff MC (1993) Understanding the mechanics of muscle contraction. National Strength and Conditioning Association Journal 15(5):30–3.
Thépaut-Mathieu C, Hoecke J, Maton B (1988) Myoelectrical and mechanical changes linked to length specificity during isometric training. Journal of Applied Physiology 64(4):1500–50.
Viitasalo JT, Komi PV (1981) Effects of fatigue on isometric force- and relaxation-time characteristics in human muscle. Acta Physiologica Scandavica 111(1):87–95.
Weir JP, Housh TJ, Weir LL, Johnson GO (1995) Effects of unilateral isometric strength training on joint angle specificity and cross-training. European Journal of Applied Physiology and Occupational Physiology 70(4):337–43.
Yessis M (1995) Training for power sports, part 2. Strength and Conditioning 17(1):68–73

Instead of watching rubbish on TV I've reading. I found an article on why NFL players ankle/Achilles injuries are increasing due to the artificial playing surfaces. It got me thinking about fast bowlers and the amount of indoor bowling they do in the winter months. Is it contributing to ankle problems in the game now. I suffered for 10 yrs with Achilles tendinitis and wouldn't wish it on my worst enemy!

Here's an extract from the article. The interesting point is the SOFTENING OF THE TENDONS due to the hard surfaces.

"During my time working with Charlie Francis, I found myself in many in-depth discussions of training elements and interaction of different variables. In one instance, he was telling me about the importance of training on grass surfaces for the sprinting athlete. This was about the time the Jamaicans were beginning to dominate the sprinting landscape with Asafa Powell and Usain Bolt. He believed the long periods of time spent training on grass surfaces, due to the fact there are not many quality rubberized track surfaces in Jamaica, actually helped them prepare for sprinting in competition. His explanation was two-fold. In one instance, training for many months on a softer, yet stable surface helped to strengthen the muscles and connective tissue below the knee joint, including calves, ankles and
feet.

The second benefit was a phenomenon that Charlie referred to as “tendon tuning,” where the tendons would stiffen to compensate for the softness of the ground, still allowing the athlete to deliver adequate power and elasticity on ground contact. (It is important to note that the opposite occurs when someone spends time training on hard surfaces. Tendons tend to soften to compensate for the increases in force of ground contact). After a relatively long training phase on the grass, once the athletes transitioned to track surfaces their muscle-tendon properties were optimized for fast sprinting. Strong enough to resist injury, while more elastic for speed. The take-home conclusions of this discussion were:

1. Adequate time (months of training) on the softer surface to create long-lasting strength and elastic properties for competition.

2. A gradual transition to artificial surfaces allowing for the body to adapt optimally and appropriately.

This concept was reinforced by my conversations with world-renowned plyometrics expert, Dr. Donald Chu, who had his jumping athletes (high jump, long jump and triple jump) perform jumping drills and bounding exercises on grass fields for a good portion of the preparatory period. As a result, his athletes had exceptional performances and competed relatively injury free.

Ok, here's an idea and something Kevin Shine had us do at Somerset CCC in 2002. We would go out on a normal playing field in football boots and bowl for repetitions.

Basically what I'm saying is, research other sports and theories and see if it could carry over to your game as a fast bowler.

Thanks
Steff

"If you are not criticized or being hated upon by at least a small minority, you are not trying hard enough in life. You are playing it safe, a lot of people are going to hate on you, regardless, on your path to greatness"

When I coach clients from around the country at Wellington School the 1st thing parents and the athlete say is ' What an awesome facility, how long has it been here!' That sums it up for me. The Princess Royal Sports Complex at school is the best in the South West but it's a hidden gem. We have 2 gyms, 1 performance gym and 1 commercial gym, a physio room, meeting rooms and a 'FULL RUN UP 4 LANE NET SET UP'. You will not find better.

The cricket program it self is building momentum and has taken a lot of work to get us competitive.

We now have 7 County cricketers and 6 new ELITE cricketers who have joined the CRICKET SCHOLARSHIP PROGRAM.
• William Scott Munden. Somerset u11
• Max Toohey. Somerset u12
• Oliver O’livey. Devon u13
• Ethan Badcock. Cornwall u13
• Jacob Harvey. Cornwall u13
• Oliver Blakeman. Devon u12
• Tristan Blackledge. Bedfordshire U15
• Daisy Jeanes. Somerset Girls u13 and u17

This doesn't include all our district cricketers and newly selected winter program cricketers, like Josh Rowe [yr 8]

Cricket nets have already started utilizing our AFFILIATED COACHES set up of Steve Davies, Syd Lawrence and Tom Wright. Our school cricketers have booked all 3 coaches out on Tuesday , Thursday and Friday evenings. Cricket lanes are booked up!

In October the school nets begin on 3 evenings per week. This year we have SPECIALISTS in

STRENGTH + CONDITIONING SPECIALIST
FAST BOWLING
SPIN BOWLING
FIELDING
BATTING
WICKETKEEPING

On top of this Julian Wood will be taking a POWER HITTING session with our senior players on clearing the ropes.

Ok , yes I'm biased but seriously, where else would you get that as a YOUNG ASPIRING CRICKETER!

If you don't believe me come along to our OPEN DAY this Saturday 27th September. Come and have a chat.

http://www.wellington-school.org.uk/Admissions/Open-Mornings.aspx

Wellington School Somerset - Wellington School - independent day / boarding school Somerset -... Wellington School - independent day and boarding school for Junior, Senior and Sixth Form pupils in Somerset

In-season training.
Now the season has finished Its a great time to re asses your training program throughout the season. Did you train enough or too much. Key point to remember is In-season training is all about INTENSITY not VOLUME!!Hey, if you bought the WEEKEND WARRIOR you have no worries. It's all taken care for you. It really is groundbreaking stuff and a program I'm really proud of. I wouldn't be doing it otherwise!!
Steff

Here's a Great piece by one of the best S+C coaches

The application of heavy weight intensities during in-season training

'In discussions with medical/health care, coaches, and S&C professionals as well as the review of many in-season S&C programs, there also appears to be a concern with the inclusion of heavy weight intensities during the in-season training program design as the athletes are now also participating in both rigorous team practices as well as game day competition. One may inquire why during the athlete’s off-season participation in an athletic performance enhancement training program, maximal levels of stress (weight intensities) are applied, that often result in the athlete obtaining personal best efforts during their exercise performances. However, at the most significant time of the year, the time of athletic competition, the period where an athlete’s strength level is most important, there appears to be a hesitancy to include heavy weight intensities in the training program design.

Some in-season program designs observed have failed to prescribe even 80% of the athlete’s personal best off-season weight exercise intensities. Thus this type of program design seems to be satisfied with the athlete retaining a 20% – 20+% personal strength deficit at the most important time of the year, the time of the competitive season. How does this training philosophy make any sense? Not only will a weaker athlete perform less than optimally on the field of play, but they will likely continue to lose strength as well as other physical qualities as the season progresses due to a consistent application of an inadequate stimulus applied over a prolonged period of time (the competitive season). The weaker athlete may now be placed at an increased risk of injury, as high stresses are continually applied over time via a season of team practices and game day competitions. This is especially true when facing a stronger and more powerful opponent(s).

If heavy yet appropriate weight intensities are not applied during the in-season, how will the athlete maintain their required levels of strength? This philosophy was taught to me by Coach Parker over 20 years ago when he incorporated this same philosophy with his NFL players. Coach Parker called the in-season game schedule his “laboratory” as his teams played each opponent in their division twice throughout the year. An opponent may be initially played in September and then a second time in November or December. Coach Parker would comment on how his players were of the opinion that they were so much stronger than the same opponent at the time of the second game competition played later in the season. This was likely due to the fact that the NY Giants lifted heavy weight intensities during the in-season when perhaps their opponents did not.

During his time as the Head S&C Coach with the NFL New England Patriots, one particular season as the team was entering the first round of the playoffs, 35 of Coach Parker’s players established a personal best in at least one if not more exercise performances. They won this initial playoff game and as well as others until their unfortunate loss to the Green Bay Packers in Super Bowl # # . Wouldn’t a coach want their player’s strength and power levels to peak at the most important time of the year, the playoffs? How can this possibly be achieved without the appropriate application of heavy weight intensities during the in-season training?

Another “in-season” training example is NY Giants Quarterback Phil Simms. Phil was an exceptional athlete who had a long and illustrious NY Giant career. Phil would perform his same off-season weight room program during the in-season as he felt the necessity of lifting heavy weights for his on field performance. If lifting heavy weight intensities during the in-season was to be a detriment to his career, why was Phil Simms able to play at a high level in the NFL for 14 years when the average NFL career is approximately 3.5 years?

Phil

The addition of organized team practice and game day competition requires the volume of exercises programed as well as the volume of repetitions performed for each exercise to be properly adjusted. With a properly implemented in-season training program design consisting of lower exercise repetition volumes performed, excessive exercise fatigue will likely not occur. If excessive body fatigue does not transpire during the training process, why prohibit the incorporation of high weight intensity as part of the in-season program design? Although exercise volume and intensity go hand in hand, in my experiences, empirically it is the excessive exercise volume, causing excessive body fatigue that is usually the culprit to overuse type injuries, not the appropriately programed high weight exercise intensity for the athlete’s exercise performance.

An additional consideration is that many coaches are of the opinion to often rest their athlete’s to keep them “fresh” so to speak. Although resting as well as “unloading weeks” are essential in the athlete’s program design, what is also important in keeping the athlete “fresh” as well as ensure a consistency of optimal athletic performance on the field of competition is the ability to keep the athlete strong.

These high weight intensity program design lessons taught to me years ago are still implemented in both the rehabilitation and athletic performance training environment with the athletes with whom we work. The appropriate application of this philosophy has greatly benefited these athletes not only in their athletic performance, but to enhance the osseous and soft tissue structures of the body via Wolfe’s law and Davis’ law respectively. .