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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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Pacelab on Insta

pacelablimited

If you're in pro sport still chasing barbell numbe

If you're in pro sport still chasing barbell numbers, you're not getting better at your skill/ sport (fast bowling). That's not your job! If you're an S+C in the pro sport game and judging your effectiveness on barbell numbers you're missing the point.

Yes strength is the foundation and forms the base but there is a point of diminishing return. In cricket the ball weighs 156g and ground contact time is between 0.10-0.20 secs.

"While Strength is an important foundation for avoiding injuries, it is beneficial only up to a point for enhancing explosiveness. If you're doing strength training for the first time, your enhanced strength will undoubtedly make you a better athlete. But over the years, if you concentrate only on strength, this can eventually become a detriment, not an aid , to performance"
- M Yessis

Spending time getting stronger takes time away from improving at your sport.

“Gaining strength will also simultaneously decrease speed. In essence the nervous system and the body learns slowness"
-M Yessis

Fast bowling is not about grinding! It's about coordination, speed and reactivity. Fast bowling is about relaxation at key points in the movement. It's about fascia, tendon stiffness, pre tension, co contraction, reciprocal inhibition, these are the key understanding needed. It's not true that the stronger you are the better you'll be. In fact, research shows that;

"Maximum weight levels may also make an athlete injury prone. Constantly trying to lift maximum barbell numbers place a continuous and severe strain on ligaments, tendons and muscle tissue. Over time the tissue simply cannot tolerate extreme levels of weight"

Add the strain and the force imparted on fast bowling during the skill itself, there's only so much the system can take.

Let's move on from trying to be the strongest to survive. It really isn't about gym numbers and what you can squat. It's about how good you are at your sport skill. Spend time training it

#pacelab
#coordination
#motorlearning
#skilltransfer
#speed

You can’t have front side extension without rear

You can’t have front side extension without rear side rotation

More energy in and out of back foot contact leads to more effective hip internal rotation and subsequent longer delivery stride.

Knee dominance can help you , but you better be able to rotate

If you sit on BFC you’ll never fully utilise momentum into block

@pacelablimited
@proplayai

#kneedominance
#fastbowling
#turbo

PaceLab Wall Balls @pacelablimited

The fastest rotate the wrist later.

Your brain will find the easiest way to complete t

Your brain will find the easiest way to complete the task. It’s more focused on intention and finishing the task. How it gets there doesn’t concern the 🧠

This is why you bowl like you do. It’s what the brain wants. Not necessarily what the body needs

In training the body creates compensatory movement patterns and in all probability better results in training. However due to the increase variability in a competitive environment this will never transfer. The task and environment variability will never be recreated in training.
.
Our roles as coaches is to provide enough variability in our training as to allow the fast bowler to self organise. We need to develop an anti fragile motor pattern that is both adaptable and efficient with a limitation in the degrees of freedom. Yes these are the attractors.
.
Be mindful of the process of learning. There is a place for "drilling' and fixing degrees of freedom. However understand this is MOTOR LEARNING, which is different to MOTOR PERFORMANCE. Learning produces a new motor skill , motor performance is about repeating it as a motor task specific to the context/game

#motorlearning
#fastbowling
#pacelab
#attractors
#bernstein

Wednesday workout for the senior cricketers

Generic workload management does not work.

Speed is a one way street.

SPEED DEVELOPS ENDURAN

Still looking for specificity and a positive trans

Still looking for specificity and a positive transfer of training 🤔

Why am I Anti-Olympic lifting? I’m not, I do them. But they won’t help any bowler bowl faster, so why would I get them to do them? Servess no purpose

Nobody has or ever will find a positive correlation between lifting more in the clean or a snatch with higher ball velocity. I promise you. I always revert back to my own career. I cleaned 125kg for 3 reps and Hang Snatch 95kg. It didn’t add any velocity to n

Pacelab training system will not include any Olympic lift. You want triple extension, maximum motor unit recruitment? Do the skill of fast bowling because it will fall way short of what’s needed on the sports field and will take time away from working on the technique that is transferable. Bowling itself

“Most lifters never get true extension before they go into their catch. They catch short so the bar doesn’t have to travel as far. But the bigger issue is that a sprinter is getting triple extension off one foot and the swing leg needs to flex to get into good position. If the runner has a curved spine, he can never get into that position. The curved spine will not allow for knee to come forward. And the neural system won’t allow an explosive push when the spine is in a disadvantageous position" @korfist1

“Triple extension is a result of the push, but a lot of people think of triple extension as the push. If you interpret triple extension as the push, your timing is off… well off” @barrunning @justflysports

"The better you can execute the skill, the better you can perform in the sport. Coaches have a tendency to take skill execution for granted and rely on physical conditioning as the main way to improve performance. But your physical qualities such as strength, flexibility, power and explosiveness must all relate to how well you can execute the skills. Having great strength or power in movements or actions that are not specific to your sport skills will not make you a better player on the field!" To have the best skill execution you must have the best technique plus optimal development of the physical qualities that are specific to your technique. This is indisputable. -Dr Yessis

Transfer of training

You can have direct or indir

THE GEOMETRY OF FAST BOWLING

There are shapes fa

One of the key understanding that all coaches shou

One of the key understanding that all coaches should have in my view is how the brain 🧠 works. Motor control and motor learning

Absolutely buzzing to have completed this module for @strength_coach_network . Hugely honoured to be asked by someone I respect massively @rugby_strength_coach

I’m delighted at how it’s come out and confident there is information in here that will provide many ‘light 💡’ moments for many coaches. It’s relevant to technical, tactical and physical coaches.
Most of my career work in one module

The Course drops in May and look out for the release date

Seriously impressed how this has been put together. Hats 🧢 off.

Strength coach network fundamentals will be a game changer

#motorlearning
#strengthcoachnetwork
#module
#fundamentals

Here are some of the most transferable exercises i

Here are some of the most transferable exercises in the @pacelablimited system. Data shows this

I classify my exercises according to the opinion of one of the greatest track and field coaches of all time. Anatoliy Bondarchuk. @eveltrak .

Fast bowling programme needs to focus heavily on SPECIAL STRENGTH training. However not everyone will spend the same amount of time on special strength training. What you do in a programme is determined by your TRAINING AGE not your CHRONO AGE. However the key message is simple everyone needs to be able to use the most transferable methods and not spend all the time training general strength

Competition exercise itself and the specific development exercise

There are 4 categories (Classification)

🔑1. GENERAL PREPARATORY EXERCISES (GPE)- ‘Exercises that have different movement patterns and different systems [muscular and
energy] to fast bowling’. Generally speaking, these exercises are very all-purpose and used whatever sport you would play. The aim is simply to make you a robust athlete.

🔑2. SPECIFIC PREPARATORY EXERCISES (SPE) - These exercises use the same systems [energy + muscular] to fast bowling but through a different movement pattern. They stimulate the same major groups and physiological systems used in fast bowling

🔑3. SPECIFIC DEVELOPMENTAL EXERCISES (SDE) - SDE use the same systems are fast bowling but not identical. They duplicate part of the movement but not the whole movement. The speed and the joint
angles are the same as a key part of fast bowling:

🔑4. The final exercise classification is the COMPETITIVE EXERCISES (CE)- “Purpose of every resistance programme is to encourage a permanent + positive change to performance. The only true transfer of training exercise is BOWLING itself

Dr. A Bondarchuk states that to maximise the transfer of training gains of General strength to Special strength and PERFORMANCE ENHANCEMENT the athlete must:

“Choose specialised developmental exercise that are closely related to the movement patterns and neural firing rates the athlete will find in competition. Perform these exercises at velocities that are SLIGHTLY SLOWER or FASTER than those found in event itself

Programme Sale 🤑

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The Transfer of training conundrum

Why do you brace the front leg?

Not sure on the v

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