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Keep the Head still is an attractor in fast bowlin

Keep the Head still is an attractor in fast bowling Head still acts as knowledge of results [KR] for the entire movement.

Vestibular system answers tow main questions.

Where am I in space?
Which way is up?

Without an effective answers to these questions the quality of bowling performance will always be suboptimal. Lack of ‘high performers’ at the end of an innings occurs due to the lack of understanding on how to train and integrate the VS into training sessions.

For effective motor output there needs to be an effective sensory input from VISUAL, VESTIBULAR AND PROPRIOCEPTIVE SYSTEM

@wannagetfast
@integratedkineticneurology
@matboule
@institut_ip

#vestibular
#headstill
#attractors
#presentation

Preparing for one of the most important presentati

Preparing for one of the most important presentations in my career as a coach for next week.
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Ultimately it also goes back to 'Neurology'. If we haven't this knowledge as coaches we are scratching the surface on the potential of the human body.
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Thanks to @integratedkineticneurology @wannagetfast @institut_ip @matboule @christian.thibaudeau.thibarmy
my journey continues to gain knowledge in this field.
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SENSORY INPUT BEFORE MOTOR OUTPUT

#knowledgeisking
#pacelabprinciples
#governingdynamics
#neurology
#planning
#everydayislearning
#studentofspeed

If you can’t control deceleration you’ll never

If you can’t control deceleration you’ll never experience complete acceleration.
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The body is a protective organism. It’s ultimate aim is to protect the brain which is in a cave (skull). It relies on the sensory motor system to communicate with the brain. We have reflexes in the body that protect and unless we manage their impact the break will always be on!! We are in a permanent protective mode. One such protective organ is the GOLGI TENDON ORGAN (GTO)

The GTO reads tension in the muscle.

“The GTO is mainly an inhibitory organ i.e., it gives negative feedback to the muscles. This probably evolved as a protective mechanism to prevent damage from excessive load”

If the tension in the muscles increases, the GTO is stimulated and causes muscle relaxation.
Decreased tension decreases the stimulation of the GTO, leading to reflex contraction.
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Your training needs to trick the GTO. You need to find ways of overloading tension in training and desensitising this protective organ.

Blast isometric in the skill stability Paradigm is a great method to decensatise the GTO on FFC.

Eccentric training, partial overload training and under and overload specific training are also great methods for this purpose.

The system finds it difficult to tolerate the forces involved in fast bowling. It's not natural and the GTO will inhibit the force management capabilities of the bowler. Eccentric training is the number one method to decensatize this Inhibitory mechanism.

You need to be able to manage decelerating before you can truly see the ability of the body to accelerate

#GTO
#deceleration
#pacelab
#pacelabeducation
#eccentricoverload

Variability complex training . “Contrast trainin

Variability complex training
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“Contrast training series are designed to help with motor learning optimization. The idea is based around the concept of self-organization. When the body is exposed to a certain type of environment (added or reduced load) it has to find a way to still solve the task of performing a the target motor output – in this case the impulse stride and hip projection .
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In each environment, the motor engram (pattern) are challenged in a new way. In doing such, the brain figures out different, possibly more optimal ways of performing the task (bowling). The video is an example of a french contrast variation. With the more explosive movement sandwiched between more overload movement of the same muscle group or movement pattern (the same intra or inter muscular coordination )

@vandykestrength @cal.dietz

Each exercise is designed to challenge the motor engram of the full sequence of bowling or key nodes of fast bowling in a unique way whilst also having a potentiating effect on the subsequent exercise
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#pacelab
#pacebowling
#pacelabtrainingsystem
#complextraining
#variability
#fastbowling
#bcci
#ecb

How to improve arm speed with limited equipment .

How to improve arm speed with limited equipment
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Potentiate-desensitise-capitalise

Isometric-eccentric-concentric

Where else would you get Triphasic arm speed training? @cal.dietz @vandykestrength

@pacelablimited Bodyweight 2021 Omni contraction template based on @christian.thibaudeau.thibarmy
Work

#pacelab
#programming
#fastbowling
#bodyweight2021
#pacebowling
#skillstabilityparadigm
#triphasic
#omnicontraction

What is the skill stability paradigm ©? . I desig

What is the skill stability paradigm ©?
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I designed the skill stability paradigm © 4 years ago. The aim was to combine the changes that overloaded strength movements have on the system but also respecting the technical importance of the bowling sequence. Why not utilise PROGRESSIVE OVERLOAD to change technique?
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Why not use strength training methods to change the technique of bowling. Overloading key parts of the sequence that have an impact on performance.

IDENTIFY
ISOLATE
CONSTRAIN
OVERLOAD
REPEAT

Trust the process and work your way up the pyramid system. From static isometric work , through the dynamic stage and finishing in the reactive tier.
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“In the weight room, we use accessory movements to address muscle groups or movements that are deficient and/or holding back our barbell movements. Similarly, when you practice a sport, you must use drills to address deficient positions or movements......

....Poor technique can very rarely be fixed by stubbornly taking full throw after full throw and hoping to fix things on the fly. Breaking throws down into their component parts, or adding new dimensions to them, are the methods by which faults in position or movement can be addressed most effectively” @beeeeeeeeech
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On their own they very rarely make a difference, only at the early stages of a fast bowlers development. Strength alone doesn’t improve performance and neither does monotonous Bodyweight technical ‘repetitive drill’ work. However combine them both, and the magic happens. The Skill stability paradigm© is the synergistic partnership of general strength concepts (muscle contractions) , special strength training exercises and technical grooving methods.
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Now being used extensively in javelin and pitching along with other rotational sports which is a testament to its effectiveness.

Yep and it all started here 👍@pacelablimited

Many imitate but there’s only one true skill stability paradigm ©

#pacelab
#skillstabilityparadigm
#fastbowling
#specialstrength
#bcci
#technique
#myelination

LEARN TO RELAX: Easy and grace! . Consciously com

LEARN TO RELAX: Easy and grace!
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Consciously completing your action and driving the shoulder towards the batter and following through to the opposite trouser pocket maybe ineffective, inefficient and dangerous. Why?
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THE LAW OF RECIPROCAL INHIBITION.
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Group of muscles relax to allow the opposite group to contract. The antagonist relax to allow the agonist to store and explode.
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So when your throwing , on DELIVERY you want the accelerator muscles/agonist/anterior chain/Pecs to contract whilst the deceleration muscles/posterior chain/scapula region relax. So the traditional thought is that a bowler/thrower comes up early and stops the arm short is that they are weak eccentrically in the posterior chain. However two things to note.

1. So why do they all bowl rapid

2. It’s actually the opposite.

They are strong in the back and their ‘muscle spindle reflex’ are supper sensitive and are working in partnership with the fascial system- the fascial kinetic chain (the serape)
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So what happens is when the muscle lengthens (eccentric), the motor pool sends signal for the muscle to contract and shorten (concentric). It’s actually our body’s protective response to force and avoid injury (everything about the human body is built around SURVIVAL).
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If a thrower/bowler is forced to complete the action their pec /anterior accelerators will remain activated and cause a response known as automatic inhibition. The pecs are still working so that means the decelerators are still switched off! Your rotator cuff is redundant. Don’t just follow the crowd.

Credit @pitchingninja for the pitching clip

@craig.brendon @sen.fitofficial17 @six_cricket_community
@pdcse_official

#reciprocal
#inhibition
#pacelab
#fastbowling
#pacelabindia
#bangalore

Arm speed training indoors. . Here is a small clip

Arm speed training indoors.
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Here is a small clip of a full french contrast complex that I’ve designed in the Bodyweight 2021 programme @pacelablimited
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Full clip on @pacelabcommunity

There’s no reason not to increase ball velocity without equipment

#bodyweight
#pacelab
#pacelabcommunity
#pacelabglobal
#contrast
#complex
#armspeed

Simply bowling more repetitions in the nets will n

Simply bowling more repetitions in the nets will not increase ball velocity . Net bowling does not allow max effort bowling. Fitts Law - speed accuracy trade off. When accuracy is a focus velocity will always be below the threshold of performance enhancement

Proper speed workouts need to be at least 95% or faster of best performance, with maximum rest and full respect for drop off %.

Anything below 93% match intensity doesn’t carry over to improved sports performance for absolute speed. This is why I believe bowlers fail at bowling at the death. Their training will never replicate match intensity. I have my theories on this and will share as we move on. @hi_sswitch could we fatigue the 🧠 pre bowling?

With regards sprint training @spikesonly research showed that athletes could only best achieve a 92-94% velocity in practice. (Valle, 2016) If all the previously mentioned data is to be believed a sprinter must be giving their near maximum training effort or the velocities will not be enough actually to improve speed. The high intensity means your rest between repetitions should be relatively large. @ryan.banta

2min between each delivery is a starting point I use. Normally takes between 12-16 balls to drop . These are what’s called the INTEGERS

Another essential point to remember Is that you can only perform two of max or near max velocity sessions per week. Adhering to the drop off % principles it’s the only way it can work. It doesn't take much fatigue to drop bowlers below the 95% mark, at which point you're just making them tired, which is now how some coaches judge quality speed training!

One key aspect of improving max velocity is learn autoregulation. You need to respect drop off %. The ball velocity should never drop off below 2-3%

#pacelabprinciples
#maxvelocity
#fittslaw
#fastbowlingcoach
#bcci

Enjoyed this outside the rack podcast with @cvasps

Enjoyed this outside the rack podcast with @cvasps last week. Link on my bio

#podcast
#outsidetherack

“Walk left side, safe. Walk right side safe. Wal

“Walk left side, safe. Walk right side safe. Walk middle, sooner or later get squish just like grape”- Myagi

Speed training is the same. Either you’re in or out. Come back now and again and walk down the middle of the road will ultimately get you squished!!

More often that not athletes and coaches who have a need for speed don’t like to train for speed because more often than not it’s about doing less and that takes ‘buy in’ from coach and athlete

#karatekid
#cobrakai
#pacelabprinciples
#speedwins
#bestwhenfresh
#cns
#fastbowling

CNS- The boss! . The nervous system controls ever

CNS- The boss!
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The nervous system controls every cell, tissue, and organ in the human body. Movement can be classified into several modes but the nervous system is the common thread of movement production and movement reaction.
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The CNS is the most important factor in performance and not the muscular system. At the structural level, a group of slow twitch fibers will transform to fast twitch fibers if the electrical impulse that activates them is of fast twitch character. One should start from the inside out and manipulate the neural signals that initiate and relax movement to produce the desired performance. Using various techniques such as speed, intensity or density. The CNS is responsible for sport carryover and motor learning. Local adaptive changes (changes in muscle size etc.) have been found far inferior to changes at the central level. Once the system can fire directly (nervous system) then it would be time to address local contractile systems as they carry out what the nervous system tells them. Muscle fiber type can change if the neural impulse changes so the transformation theory holds true if the demand to do so is appropriate, which validates the idea of working from the inside out rather than the outside in.

COACHES- GET THEM FAST FIRST. THEN ADD MUSCLE TO STABILISE THE SPEED

Training for speed provides issues for both athletes and coaches. I’m not ashamed to say I’ve fallen in that trap on occasions. Fatigue post a neurally driven workout does not manifest itself in muscle soreness or lactic build up etc . This often leads to the feeing off , ‘it’s not working!’

Weight training and anaerobic training make you feel like you are working. In actual fact leaving a speed workout should leave you wanting more. However if you keep doing more you will ultimately lead to failure. Improving speed , due to its high neural demand is a skill that needs respecting and understanding

CHASING THE BURN IS NOT A SIGN OF COMMITMENT!!

Lactate training is like a poison. Small doses stimulate, moderate doses inhibit, large doses kill. Don't chase the 🔥

#cns
#pacelabprinciples
#speedwins
#fastbowlingcoach

The most misunderstood component of fast bowling.

The most misunderstood component of fast bowling. Energy system bowling Development

Bowlers have to be bowling all year but there needs to be a different focus. Session Volume, intensity, surface and frequency managed accordingly.

Pre COVID!! After an initial 4 wk Aerobic block in October I reintroduce OXIDATIVE training (2MIN Bowling) for 1wk every 30 days. Residual effect of aerobic work is approx 30days. So stop doing it non stop for 4 months! That will harm the bowlers.

“To get to your highest bowling potential, u must be fresh enough to be at high quality-power levels at least 1-2 x wk in a training cycle for 90% of the year. If you wait until pre-season to bowl to effectively address power you have wasted your prior training efforts'

This is essential for all bowlers.
I split bowling into 3 bioenergetic sessions

A. Oxidative (Tempo bowling or technical grooving work as active rest between glycolytic work). Can be performed on grass/soft ground for an added training effect based on 'achilles' needs (see latest article) and TENDON TUNING or inside (nearer to season)

The benefit of this method goes beyond capillarization.

1. Build muscular stiffness through large amount of repetition (foot contacts)
2. Ankle strength
3. Rhythm & Relaxation
4. High speed coordination
5. Improve workoad perception
6. Recovery capacity

B. Glycolytic (Threshold bowling or anaerobic circuit using SDE . Split the action into parts and perform 20secs flat out work with adequate rest)

C. ATP (Max velocity bowling)

Skill specifc oxidative preperation ensures that the oxidative developments occur in the relevant muscles and the relevant motions as they relate to competition requirements.

Thats why I've never understood a fast bowler doing his 'conditioning' (don't get me started on this term) on a bike to enhance their bowling performance. 1stly it's another KNEE DOMINANT PATTERN and also really has no baring on the ability to repeat deliveries. Ok it may make you "fitter" as an athlete but HAS NO DIRECT PERFORMANCE BENEFIT FOR A BOWLER!!! Get off the bike and bowl but vary your intensity and energy demands. Manage your BIOENERGETIC LOADING as well as your strength work.

BACK FOOT CONTACT and how shock training can help.

BACK FOOT CONTACT and how shock training can help.

What do you need for an effective BFC?

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)
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So how can shock training help?

Based on" Verkhoshansky's" work it's evident that the CNS stimulation received via the contact portion leads to a higher rate of stretch- MYOTATIC REFLEX. This rate of stretch determines the quality of the BFC.

This can be increased via

A. Height of jump into contact (SEE THE DEPTH DROP VIDEO doing the rounds on social media )

B. Mass of body into contact (Loaded Drops)

C. Velocity of body into contact (Db hammer, Inno, Schroeder AMT work)

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.
MORE ENERGY IN-MORE ENERGY OUT!! Spring mass model

These are all trained in the skill STABILITY paradigm.

Remember nothing in any exercise will ever replicate the GCT during the actual skill of bowling. However manipulate the variables and contraction focus to guarantee the quality of the contact in a training environment/session. That's the purpose of the skill STABILITY paradigm
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This has huge implications for hip or knee dominant fast bowlers.

Unfortunately this key node doesn't receive enough attention and respect. Get it right here and the sequence will fall in place.

These exercises will assist in the quality of the BFC

@cvasps slides

You’ve seen the clip, now go and learn about shock training and it’s benefits to your sport.

#verkhoshansky
#shock
#BFC
#springs
#pacelab
#springmassmodel
#fastbowling

Differences are evident in all bowlers . These tw

Differences are evident in all bowlers
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These two bowlers will and are never going to be using the same training methods. They are totally different, but ultimately aim to achieve the same goals. Bowl fast.
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Changes are visible whilst other exist within the human body. This manifests itself in the kinematic sequence.

Difference occur both at intra and inter muscular level.

Different bowlers require different intervention methods. This is why I introduced the PaceLab ltd Bowling Classification System 3 years ago. Identifying whether a bowler is hip or knee should always be the first point of the process.
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Many may use The Pacelab Terminology but very few know the true meaning . Misunderstanding and misinterpretation can have detrimental effect. You’ll need to be Pacelab Certified to truly understand. Coming in 2021

#hiporkneedominance
#pacelabeducation
#bowlingclassification

Isometric Action: Muscle Activation Potentiator @t

Isometric Action: Muscle Activation Potentiator @thibarmy
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One of the most important benefits of isometric action training is that it's the contraction regimen that leads to the greatest activation level. "Activation" refers to the recruitment of the muscle's motor-units.

Studies comparing the level of muscle activation during isometric, concentric, and eccentric muscle actions found that a person can recruit over 5% more motor-units/muscle fibers during a maximal isometric muscle action than during either a maximal eccentric (lowering) or maximal concentric (lifting) action; that's 95.2% for isometric compared to 88.3% for the eccentric and 89.7% for the concentric.

Other findings have found that a person can recruit almost all motor-units during a maximal isometric action.
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What this tells us is that isometric training can improve our capacity to recruit motor units during a maximal contraction. In the long run, this improved neural drive could greatly increase the fastrength production potential!
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Isometrics can be used pre training or pre tactical bowling session as part of the RAMPIPE warm up/session.
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Here are two specific complex with @varunaaron77 , @akkionfire and @kartiktyagi._
of the @rajasthanroyals

Complex 1:
Overcoming isometric delivery position , @desmotec_official single arm pullover finished with AFSM @cal.dietz overhead pulsing
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AFSM is a great finishing exercise following the desensitisation of the GTO (golgi tendon organ) by the isometric and flywheel exercises
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Antagonistically facilitated shock (AFS) training describes a novel manner in which to perform shock training or, as it’s more commonly known, plyometrics. AFSM is an advanced method of training that respects reciprocal inhibition of the agonist and antagonist muscles around the shoulder complex. We know the best relax more effectively based on L. Matveyev’s work
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Complex 2:
Overcoming isometric partner push- Swiss ball reflexive pulsing and ending with weighted ball kneeling constraints

Stand alone yielding @keiserfitness isometric overhead hold. Yielding are best suited for post bowling to reinforce a pattern as opposed to potentiating

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