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Fast Bowling Speed Training Academy

STEFFAN JONES' PACELAB

ONE OF THE WORLD'S LEADING
AUTHORITIES ON ALL ASPECTS OF
FAST BOWLING

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The Geometry of fast bowling.
.
There are ‘shape

The Geometry of fast bowling.
.
There are ‘shapes’ that all fast bowlers hit. These have numbers associated with them.
.
The shapes make up the ‘critical specific descriptors ‘ which are underpinned by the attractors.

There are 3 categories of bowling profiles

✅A. General descriptors -
Example: Brace front leg on FFC

✅B. Specific descriptors
Example: Swing leg retraction

✅C. Attractors
Example: Extended force closure

To hit the general descriptors you’ll need to hit the specific descriptors. These are underpinned by reflexive, Intra and inter muscular attractors

POSITIONS DON’T JUST HAPPEN. THERE IS A REASON FOR IT.

The greatest fast bowlers would have had the same geometry but they would not necessarily know why. This is essential to understand
.
Let’s start embracing the new research that’s out there and move the skill forward

@kenclarkspeed @altis @fingermash

#geometryoffastbowling
#pacelab
#fastbowling
#criticaldescriptors
#specificdescriptors
#attractors

One of the greatest

Looking back over time and s

Stiffness or compliance?

Do you know what you nee

Positive locomotion

The important post you’ve

Why are you training?

Does your exercise choice

Using Fatigue to Bowl Faster

There are 2 principl

Extended force closure around pelvis.

Speed before strength

Get the young sprinting, ju

Don’t fit a bowler into a constrained technique.

Don’t fit a bowler into a constrained technique. Embrace style

“If we are to teach correct movements, understanding the biomechanical principles underpinning what ‘correct’ looks like is critical. Think about technique versus style – correct technical practice in sport is governed by inarguable biomechanical principles whereas stylistic differences are often an adaptation of techniques, based upon individual variation, nuance, or faults. People often confuse the two” @altisedu @altis

Too often young bowlers are discarded because of their style? It looks different. More often than not, these bowlers are the ones whose style needs to be embraced as they have yet to reach their potential

Understand and embrace the difference between style and technique

#attractors
#idyosincratic
#individuality

If I could turn back the clock?

What would I do d

Training the BFC.

With the rightful focus on fro

Slowing down to bowl faster

To create change you

In season training for the weekend warrior.

Specific critical descriptors

The descriptors ar

Don’t rush to the barbell. Get fast first

Generally speaking, cricket is an alactic-aerobic

Generally speaking, cricket is an alactic-aerobic sport. This stems from the high intensity efforts that last 0-6 seconds with the longest lasting 10 seconds; along with the short, incomplete recoveries lasting 20-40 seconds depending on game situations and time-constraints [over-rate etc]

“The energy demands of cricket are only slightly more than that required to stand (Christie et al., 2008) which led to the understanding that cricket was physically undemanding requiring more skill than ‘fitness' (Noakes & Durandt, 2000)... these findings were confirmed more recently by Rudkin and O’Donoghue (2008)"

The alactic system plays a role in fuelling the short duration activities, while the aerobic system replenishes ATP and creatine phosphate stores during the short recovery periods.

The three energy system performance qualities include the oxidative, glycolytic, and ATP/Cr-P energy systems. Based on the GPS data taken during the @iplt20 during my time with @rajasthanroyals it is evident how important the oxidative energy system is. The three energy systems correlate with the running speeds measured. In simple terms the higher and more intense the effort, the higher the speed.

Bio-energetic Requirements in a T20 Game?

A fast bowler will cover 5-7km in total during a T20 game

3 velocity-running bands
✅Band 1- 20-25km/hr. /5-6ms/ 200-300 reps per game /2500-4000m total

✅Band 2- 25-32km/hr. / 6-8m/s / 20-26 reps per game / 350-400m total

✅Band 3- 33+km/hr. / 9-14ms / 3-6 per game / 100-110m total

KEY POINTS BASED ON DATA/FACTS. Most work is low intensity, bowling overs is tempo running (6ms) 70% max running speed (individual based) and very little top speed 9ms+ will ever be reached in cricket.

So it's simple- cricket is an aerobic sport with intermittent sprints, based on the capacity/speed reserve of the athlete.

AT NO STAGE IS IT ABOUT CHASING THE BURN AND YO-YO TESTS serve little value. Train and test specifically for the game not other sports. Cricket is unique .

Essential to note - you have to earn your carbohydrates. It's not the main energy source for cricket that's for sure

#reverseengineering
#data
#fastbowling
#alacticaerobic

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