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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
One of the greatest Looking back over time and studying what the greats did it becomes even more clear that the GENERAL & SPECIFIC Descriptors do exist and are underpinned by reflexive, inter & intramuscular attractors One of the main ones is EXTENDED FORCE CLOSURE around the pelvis This one may confuse some but I believe it’s understanding can enhance performance and limit the possibility of injury You need tension around the pelvis. To achieve this you need some form of rotation around your pelvis / hip region. However there is limited range of movement due to the biarticular structure of the muscles controlling the region. It needs to split its roles/job in multiple movements. This is a careful balance and those who achieve extended force closure will be in a stable position to attain more subsequent attractors. Remember instability occurs during high octane skills between attractors when they compete for dominance Front on bowlers need tension on their front side. So being front on doesn't guarantee a braced front leg on contact unless you create tension by slightly crossing over pre contact. On contact the feet need to land underneath the hips. But pre contract and swing leg needs tension by sweeping across In total conflict to older opinions I believe ‘side on knee dom bowlers should never have a curved run up whilst front on hip dom bowlers should in fact angle their approach. The approach itself will then create the tension on the rear hip. However the angle of the approach needs to be small. Find what works Remember if you are waiting for ground collision to create tension through compression it’s too late. Tension needs to happen in a biotensegrity system during short GCT skills via interconnected pulling of muscles, bones, fascia , ligaments and tendons. This creates the integrity to tolerate the compression that occurs on impact with the ground This is why you see so many front on bowlers who simply bowl down the tramline with both legs unable to brace their front leg With the limited range in the pelvis region you can have large rotation at one side and none on the other or small rotation both sides . This needs careful understanding


Stiffness or compliance?

Do you know what you nee
Stiffness or compliance? Do you know what you need. Do you need time or is time limited and constrains the action. This is based on @tyler_anzmann graphics that I’ve made specific to fast bowling @pacelablimited In fact fast bowling is totally opposite to pitching. In fast bowling due to the run up the back leg has limited time and it’s purpose is a pivot point for the front leg. You don’t want compliance here as time is your enemy. Movement shift the load to the MONOARTICULAR muscles which are force generators. But time is limited!! So it’s about stabilisation in collision control . In pitching the back leg is needed to generate the force and transfer momentum from the stretch shortening cycle into the front leg which is the pivot point. Movement to target the biarticular muscles, contractile tissue extensibility and compliance to access the longer stretch shortening cycle is essential.So it’s about generation in collision control Ground contact times on contacts are as follows (data taken from some of the fastest on the planet via @musclelabsystem ) Impulse stride: 0.18-23sec Back foot contact: 0.09-0.14sec Front foot contact: 0.50-0.75sec This is why the ISOMETRIC training method for bowling and pitching is transferable, but used on different legs for different reasons. Are you wanting disturbance control or force generation overcoming methods. Is it about DISTURBANCE CONTROL or FORCE GENERATION This will determine whether yielding isometric exercises are planned or overcoming isometrics. Do you want to control collision or manage force production @integratedkineticneurology #stiffness #compliance #cricket #baseball #fastbowling #pitching


Positive locomotion

The important post you’ve
Positive locomotion The important post you’ve read for a while 👊 The position of the pelvis & the relationship with the torso is an essential understanding for fast bowlers Controlling the pelvis underlies every other attractor in fast bowling. Losing the length tension relationship in the region will cause other aspects to inhibit & becomes dysfunctional. There are 3 types of rotation that happens in fast bowling ✅ REAL ROTATION ✅ FALSE /APPARENT ROTATION ✅ WHIP ACTION (same as REAL but quicker) Each have a role to play in the bowling zones of ; 🔑The approach zone (ends toe off impulse stride) 🔑The impact zone (ends full settling of front foot contact) 🔑The delivery zone Like all attractors & the ‘good neighbour’ theory . If one bleeds into the other instability occurs and the whole system loses tension & technical flaws occur. Such as collapsed front leg on contact. There needs to be a clear end & starting point to each attractor. When attractors compete for dominance, disruption & instability occurs The approach is about creating trunk stability allowing the limbs to function correctly and directly. This is when FALSE ROTATION is key. Where the trunk & pelvis rotate in opposing direction around longitudinal axis with a NET ROTATION of ZERO. (Pelvis right/shoulders left) Maximum stability and maintaining the integrity of the vestibular system and creating pre tension with minimal movement around abs and paraspinals. Muscle slack is removed. Issues arise when over ‘separation occurs’ creating instability This phase ends on toe off on impulse stride as the pelvis now rotates to the leg raised off the ground into shin led BFC. A new phase has begun THE WHIP ACTION. This phase generates maximum tension and stretch in the fascial slings & creates a highly stable biotensegrity unit ready for the collision on BFC. There is separation but it’s in the same direction with a slight delay. Hips rotate back slightly and shoulders follow later , then hips rotate forward followed by shoulders into delivery creating torque via the oblique sling tension. This requires a careful manipulation of tension between the phases- phase transition


Why are you training?

Does your exercise choice
Why are you training? Does your exercise choice transfer to on-field performance? That's the ultimate question. There are two main transfer according to @eveltrak and Dr B. ✅Direct or Indirect The PACELAB TRAINING SYSTEM (PTS) is based on two world leading systems. On the surface both seem very different but in actual fact have clear similarities. There are similarities between the two system that PTS is based on. The Bondarchuk system and Inno-sport system. Both are very much based on ; ✅TRANSFER OF TRAINING. Remember unstructured fatigue is easy to chase and unless used for motor learning or muscle finer pre fatigue purposes serve little purpose. Don’t judge your session on how much you 😓 sweat!! We are in the business of enhancing performance. You need to save the energy for the skill itself so the whole programme should be based on ‘the least amount of strength needed to bowl fast’ as opposed to improving barbell numbers. Remember there’s a point of diminishing returns for all individual bowlers with regards strength. Are you fascia or muscle driven for example? Hip or knee? Choose exercises that make a difference to your performance. Less of the time fillers. Exercises that other sports/athletes use that maybe specific to them but ultimately have no business being in yours. Because they don't help you. All training produces potential ability. Most training programmes out there focus on MINIMISING DEFICIENCIES as opposed to MAXIMISING TRANSFER. To achieve greatness and reach your gene ceiling all exercise need to produce DIRECT ABILITY. This can be achieved by either direct or indirect transfer ✅Direct transfer is when the SDE improves CE & subsequent performance Eg: Improving LONG BOWL/DISTANCE increases ARM STRENGTH which progresses onto arm speed which correlates to ball velocity @drheenan ✅Indirect is when SPE improves SDE which subsequently improves CE Eg: Improving Incline bench press bar velocity over the PDSF has a positive transfer onto MB shot pass power output which leads to increase in pec activation during bowling leading to increase ball velocity Always ask the question WILL THIS HELP ME BOWL FASTER?


Using Fatigue to Bowl Faster

There are 2 principl
Using Fatigue to Bowl Faster There are 2 principles that need to be understood regarding muscle fibre recruitment that impact on fast bowling: 1-All or none law 2-Size principle Motor units obey the “all or none” law. That is, if the nervous stimulation is sufficient to cause the fibers within a motor unit to contract, all of the fibers in the unit will contract with maximum force. ‘The order of recruitment is commonly known as the “size principle” of muscle fiber recruitment. The order of recruitment is from ST to FTa (type 2a) to FTx (type 2B) motor units as the intensity of work increases. This is because of the size of the motor nerve innervating the different categories of motor units. The motor nerves of FTx fibers are the largest of all so they will not be recruited until the need for force and power approaches maximum’ Based on these 2 principles I believe fast bowlers are affected in various ways. The question I have based on the principles is this; Knee dom bowlers, who flex on contact to increase time to access the longer SSC in their type 2a dominant muscle fibre type will never get the opportunity to utilise the explosive power of the type 2b as the action of delivering the ball happens before the slow type 1 fibres fatigue. Time! They simply have too much type 1 and type 2a fibres to fatigue before they tap into their full potential. A training technique I like to use I’ve termed ‘Confirmation pre fatiguing hypertrophy’ which allows the bowlers tap into the HTMU Confirmatory hypertrophy, means pre fatiguing the already dominant muscle fiber type. So, a Knee dominant type 2A fibre type bowler needs to target the slower twitch fibers by using methods of longer duration and in fact often ‘bodybuilding’ type. Repetition is king for this method. The clip shows a bowler who added 5mph in a day from following this method. Clearly multiple sessions need to be performed for the gains to be permanent but it highlighted his reaction to this training method. Two times per day sessions work perfectly with Am session being Pre fatiguing and the performance session performed 4 hrs later. I lived on this method when I played


Extended force closure around pelvis.

You need t
Extended force closure around pelvis. You need tension around the pelvis. To achieve this you need some form of rotation around your pelvis / hip region. However there is limited range of movement due to the biarticular structure of the muscles controlling the region. It needs to split its roles/job in multiple movements. This is a careful balance and those who achieve extended force closure will be in a stable position to attain more subsequent attractors. Remember instability occurs during high octane skills between attractors when they compete for dominance ‘Transitioning between 2 stable phases requires high level of dynamic control’ @harry_simington Bowlers will never brace their front leg without tension around their pelvis. There’s too much MUSCLE SLACK Front on bowlers need tension on their front side. So being front on doesn't guarantee a braced front leg on contact unless you create tension by slightly crossing over pre contact. On contact the feet need to land underneath the hips. But pre contract and swing leg needs tension by sweeping across. This is present in the above clip. Number 1 kino sequence of all time IMHO. 👌 If there is no rotation (stretch the band!) on rear side or front side there is no tension around the glutes which locks everything in place. Front leg will collapse as it’s not pre tensed. Remember if you are waiting for ground collision to create tension through compression it’s too late. Tension needs to happen in a biotensegrity system during short GCT skills via interconnected pulling of muscles, bones, fascia , ligaments and tendons. This creates the integrity to tolerate the compression that occurs on impact with the ground This is why you see so many front on bowlers who simply bowl down the tramline with both legs unable to brace their front leg. They think it’s safer when in fact my being ‘front on’ (outdated term) simply shifts the stress to another area if they don’t respect movement needs With the limited range in the pelvis region you can have large rotation at one side and none on the other or small rotation both sides . This needs careful understanding #stiffness #reflexive #dst #pacelab #attractors


Speed before strength

Get the young sprinting, ju
Speed before strength Get the young sprinting, jumping and moving fast before adding strength training. Charlie Francis was a believer in speed before strength It’s easy to get a fast young athlete strong than to get a strong athlete fast. ‘THE GREATEST AMOUNT OF SPEED IS ACHIEVED AT AGES 7-12yrs’ A Bondarchuk By 14-15 years the tempo of movement (frequency) levels off. You have a window. Use it for speed. Drink from the ‘speed well’ before you start on your ‘strength well’. But always leave some because you’ll need it again when you’re thirsty 👍 Sorry I don’t fully buy into strength for robustness and general preparation of our younger athletes. Yes I do it, don’t start sending the hate mail, but like my 11yr old daughter here, working on speed and power through jumping, sprinting and free play will reap greater long term benefits After 16-18yrs of age you can only expect 10% improvement in speed if the training is perfect. I want my athletes, daughter and fast bowlers near to their pace ceiling by 18yrs before I start adding heavy barbell strength work in higher volumes. @1080motion is so important to the training of younger athletes. The graph doesn’t lie. Flight time ⬆️⬆️ “Excessive heavy barbell training, or even plyometric work,done early in an athlete’s career can decrease the sensitivity of the nervous system to the point where there is no coming back from that intense work for sustained improvements. The Western world concept of maxing out an athlete at the high school and collegiate levels does not make for optimal high performance later in one’s career" - @justflysports @fingermash @kenclarkspeed @speedworks.training @wannagetfast @tfc_clinic #longtermplan #pacelab #freeplay #skills


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
If I could turn back the clock? What would I do differently if I knew then what I know now? I only started lifting weights at the age of 19. My childhood was spent playing sport, running & sprinting. I played Rugby from September to April then Cricket from May to September. One month each side I would start doing skill work of the other sport as pre season. That was it. I played indoor cricket in December/January and had nets indoors 1xweek from January. This repetition of running and the skill itself developed hip dominant traits that allowed me to run quickly, bowl quickly and play professional rugby on the wing. Without a barbell in sight. Could I have been better if I’d started strength training earlier? Who knows but I don’t think so My career and the season wickets reflected my training ‘fad’ of that time. Be it westside barbell strength focus, ‘body for life’ body composition focus, SAQ running, ladders and jumping focus, weighted ball focus, meltdown cluster set programme, Parissi and defranco conjugate method (WSB programme) or @christian.thibaudeau.thibarmy designed block training programme. This is why when young S&C’s talk to me about training and training techniques I switch off. I was doing what you now say is ‘new’ when you where 💩yellow! In 1997 I started lifting weights to get bigger for rugby. Initially that increased my bowling velocity for the cricket season. However after two years I hit a plateau. Instead of changing focus I believed getting even stronger would work. In various fitness tests I would warm up with other players max lifts. But my bowling velocity stopped increasing. I was left out of a final in 1999 and decided to change my programme. I embraced SAQ, ladders, chutes, sleds, weighted ball bowling and signing up for the ‘BFL’ challenge where I did 10-12 rep basic lifts, ran lots, reduced my body fat levels to 9%, measured everything I ate, set alarms to wake me up for a protein shake at 3am! If I had my time again I’d train this way 100% of the time The clip is at the end of that winter. I was in the form of my life as my training matched my fascia driven hip dominant bowling action.


Training the BFC.

With the rightful focus on fro
Training the BFC. With the rightful focus on front foot contact (FFC) as it’s a key determinant in ball velocity the back foot contact (BFC) tends to receive less attention However the impulse stride and BFC determine the quality of the FFC. Understand which aspect of BFC is the weakest link and train it. Whether Eccentric, isometric, concentric or reactive and stiffness. @pacelablimited The key to BFC is 1. MORE ENERGY IN (store more elastic energy) 2. RESIST DEFORMATION (short coupling time) 3. LIMITED MOVEMENT (energy/coupling time) 4. CO CONTRACTION around key joints prior to contact (voluntary effort applied same time as stretch reflex. Short coupling time/turnaround) Based on" Verkhoshansky's" work it's evident that the CNS stimulation received via the contact portion leading to a higher rate of stretch- MYOTATIC REFLEX. This rate of stretch-can be increased via; A. Height of jump into contact- how high you jump into gather. This has consequences B. Mass of body into contact- how much bodyweight you carry. This has consequences C. Velocity of body into contact. How fast you hit BFC. This also has consequences. The MAGNITUDE and the RATE of stretch will determine the quality of the propulsion phase. Due to the short GCT on BFC it's not advisable to jump higher into contact, unless you have the biomotor qualities to tolerate the added force. My advice is that velocity is managed through hitting the contact at max velocity in the approach Note: Extract from my book 👍


Slowing down to bowl faster

To create change you
Slowing down to bowl faster To create change you need to create feel. Due to the high octane and reflexive nature of fast bowling it’s difficult (or impossible) to change technique consciously during the sequence itself. You have two conscious cues. INTENT AND ATTENTION. That’s it. Everything else is a consequence of the previous kinematic node. It’s reflexive. This is such an important message. To change technique slowing the sequence , adding load, feeding the flaw to create feel is one of the most effective method I use @pacelablimited “The greatest improvements in power, speed, coordination, agility and balance occur when we slow down enough to become aware of the proverbial sandbags we are carrying. Slowing down allows us to become aware of what we were previously unaware of”- Edward Yu Motor learning for fast bowling is like sitting on a train and looking out of the window. Everything is a blur until the train slows down. Only then can you make out the finer detail. #slowitdown #pacelabprinciples #technique #fastbowling #cricket #createchange


In season training for the weekend warrior.

Its e
In season training for the weekend warrior. Its essential during season to maintain your general strength. Lose the sharpness in the system and you’ll lose bowling performance. In fact I would suggest doing more strength work in season than I would out of season!! What really, you’ve lost your mind Steffan. Wait up listen. We train out of season the capacity to be fast in performance. We don’t do the skill itself which is the ultimate speed exercises so we do exercises that are close. Like the skill stability paradigm drills and special exercises. That’s as close as we can get out of season. So this should form the bulk of the programme with GPE merely supporting and providing resilience and stability benefits However in season he ‘speed element’ is taken care of in competition. So we need the athlete to go to the other end of the continuum to the static heavy strength neural driven potentiating loaded drills. But mindful of Davis Law and not causing confusion to the fascia system by performing heavy single leg exercises or special strength exercises. There is no need for them. The skill itself takes care of the capacity that we spend all winter trying to gain. SPEED!! Exercise choice needs to involve exercises that recruit the HTMU nad high neural focus and not muscle trauma focused exercises. Manual overload eccentric leg press and partial bench press are ideal for this purpose. This session should be performed on a Wednesday with a low volume but max intensity #cns #neural #fastbowling #pacelab #PAP #potentiation #weekendwarrior #placeforpace


Specific critical descriptors

The descriptors ar
Specific critical descriptors The descriptors are supported by the attractor sites. One of the main attractor is Extended force closure around pelvis. . You need tension around the pelvis. To get this you need some form of rotation around your pelvis / hip region. However there is limited range of movement. This is a careful balance and those who achieve extended force closure will be in a stable position to attain more attractors. . Bowlers will never brace their front leg without tension around their pelvis. . Front on bowlers need tension on their front side. So being front on doesn't guarantee a braced front leg on contact unless you create tension by slightly crossing over pre contact. On contact the feet need to land underneath the hips. But pre contract and swing leg needs tension by sweeping across. . If there is no rotation there is no tension around the glutes which locks everything in place . This is present in the greatest front on bowler of all time. Malcolm Marshall This is why you see so many front on bowlers who simply bowl down the tramline with both legs unable to brace their front leg. . With the limited range in the pelvis region you can have large rotation at one side and none on the other or small rotation both sides . This needs careful understanding If your bowler is a ‘classical side on’ bowler who will be knee dominant in the. We PaceLab Classification System then the front leg needs to be going forward without front side tension You can’t have tension in both sides otherwise issues arise . #stiffness #reflexive #crossedextensorreflex #attractors #fastbowling


Don’t rush to the barbell. Get fast first

It e
Don’t rush to the barbell. Get fast first It easier to make a fast athlete stronger than a strong athlete faster “You have been told your whole life that you become stronger to get faster, when it actually works the other way around aswell” @ivstojic “Speed and plyometric training produce high levels of tension and levels of neural excitement you can’t reach in the weight room” -Boo Schexnayder Here is a programme that focuses more on speed, movement, jumping and sprinting that will add velocity to your bowling. Enjoy #speedwins #pacelabgift #pacelabprinciples #fastbowling #jumping #sprinting


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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