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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 older the bowler in terms of playing/training

The older the bowler in terms of playing/training age the harder it is to create change. They can practice the technique at lower intensities and believe they are ready to progress.

However, the excitement is short lived as the transfer doesn’t happen. The poor transfer between closed skill work and competitive performance is a mental block and is called a ‘PROACTIVE INHIBITION’ and normally happens between stage 3 and 4 of learning.

‘It is an interference effect on learning and memory produced by conflicting associations from prior learned tasks. If what the athlete has learned previously is in conflict with the new material, he/she is trying to learn, the PI is involuntarily activated and interferes with the recall of the new material. The old learning disables new learning regardless of what the person already knows is correct or incorrect’ - Jeff Moyer

PI doesn’t stop new skills being learnt it merely protect all prior skills and knowledge. It’s automatically activated whenever new information is different to what its already learned and grooved.

This is why it’s easy to change the technique of someone who has a drastically ineffective action, such as bowling off the wrong foot, as it’s a totally different motor engram. It’s harder when there are smaller changes needed. The coach and bowler needed to grasp the concept of creating change and stay patient with it. When a bowler has a large timing flaw or a drastic “STYLE” , I believe it’s a software flaw, this needs a motor learning intervention. If the bowler has dysfunction in a certain part of the sequence, I regard that as a hardware flaw and requires a different intervention method. More corrective exercises, special strength exercises and targeted skill-stability focus .

Always remember the difference between STYLE and TECHNIQUE. Just because they look different and gave a unique style doesn’t necessarily mean you should change. The process is a long and painful one. So you need to be sure that change will add value or if it’s not just a fluctuator and a idiosyncratic style. Bowlers can look different but style have the most effective technique and hit the attractors

#pacelabprinciples

Respect the stages of learning

🧠Unconscious in

Finishing touches to @tfc_clinic presentation

After 10 years at Wellington School I have decided

After 10 years at Wellington School I have decided to move on. I handed my notice in on Monday and look forward to an exciting new chapter whatever that may be. I will be looking for other opportunities and welcome conversations with anyone who feels my skill set will benefit themselves and their organisations. Please email me or DM me here

steffanjones105@hotmail.com

Thank you to the pupils, parents and fellow coaches/teachers who have been with me on this journey.

#thankyou

Working on my @tfc_clinic presentation

I’ve walked millions of steps over time but that

I’ve walked millions of steps over time but that doesn’t make me an expert walker.

The repetition of a skill has to be purposeful and variable. .

“Practice doesn’t make perfect, practice makes permanent.”

Fast bowling is a Central Nervous System [CNS] dominant activity. It’s less to do with the muscles but more to do with the brain telling the body to exert maximum force behind the ball in an all-out effort. It’s essential to realise this when training to bowl fast.

Developing the CNS is all about motor learning, not structural reconstruction. In an athletic performance like fast bowling developing the CNS could be simplified into “learning to use the muscles you have to bowl fast optimally.”

For motor learning to occur effectively and successfully repetition and practice are necessary to get better. However, the quality not quantity of the practice is key. If it leads to monotony and reduces motivation, learning will suffer.

Performance training requires variation and variability for motor learning and improvements in strength coordination to be successful.

The 10,000 hour/ rep mindset has led to a generation of athletes simply performing closed repetitive drills without improvement. In turn, this failure leads to a negative opinion on “technical drilling” and a shift towards more strength training to mask over poor technical models. This has a detrimental impact in itself and I’ve been quite vocal on my views on the “gym whiteboard syndrome” dominating modern sport.

Gym work is now used to negate poor technique as opposed to support it. If you keep repeating a skill without any variability, especially overloading it I believe it will ultimately lead to failure in learning a new skill.

@fransboschsystems states that movement must have degrees of freedom to promote learning and progression. In other words, there must be some level of chaos or room for the CNS to self-organize movement, to reach a goal

The common mantra is that perfect practice makes perfect performance, but in reality, movement is improved not by exploring its core (i.e. perfect technique), but by exploring its limits (i.e. where it breaks down).” @fingermash #motorlearning

It’s not how fast you can accelerate, it’s how

It’s not how fast you can accelerate, it’s how fast you can decelerate 🛑

Eccentric training

💥 Decensatize the breaks with eccentric training

“In Eccentric training, the CNS possesses a protective mechanism during peak loads that prevent complete rupture of the muscle. Therefore, the force velocity relationship would not produce an exponentially increased force during increased speeds, but would demonstrate a plateau followed by a sudden loss of force. This "clasped knife reflex" is analogous to the feel of a sudden "soft" loss of resistance experienced when closing a pocket knife. The clasp knife reflex operates as an override circuit (GTO INHIBITORY MECHANISM) that occurs only after substantial muscle stretch has occured. This inherent threshold effect of "safe" stretch provides functional efficiency and is a chief byproduct of eccentric training"

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

#eccentricoverload
#fasttwitch
#pacelab
#fastbowling

Remote Pacelab programmes use the Neurotyping syst

There are 4 types of stiffness that impact fast bo

There are 4 types of stiffness that impact fast bowling
.
A. Body system- leg stiffness.

B. Individual joint- ankle stiffness.

C. Active stiffness- muscle & CNS

D. Passive stiffness- tendon & fascia
.
@theedgeu @strong_by_science @pjfperformance

Key determinant of fast bowling is maintaining the height of the centre of mass (COM) into front foot block.

Over System compliance [leg stiffness] on BFC will cause a reduction in COM height and less gravitational momentum into FFC. Over system compliance on BFC leads to spending too long on rear side mechanics which causes issue along the sequence in particular the inability to complete pelvis rotation which inhibits the legs extension into FFC front side mechancis. Therefore, the inability to brace on contact. This is a massive issue for knee dominant fast bowlers who are over compliant on ground contact.

Knee dominant bowlers enter into the ground contact already with knee flexion which is what separates them from the more rigid hip dominant bowler. However, compliance at the knee joint must not be confused with ‘collapsing’ and deforming under force after GC. Knee dominant bowlers should not be over-stiff but collapsing due to poor eccentric and isometric strength is different to being compliant.

However, ankle stiffness / individual joint stiffness is a non-negotiable whether hip or knee dominant

Joint stiffness is key for fast bowling. Determining whether the bowler is a HIP DOMINANT or KNEE DOMINANT bowler will determine whether they need more system compliance and joint stiffness or vice versa

Here are various great examples of knee and hip dominant athletes with ankle stiffness that allow transfer of momentum into FFC. The heel is the human momentum handbrake- it cannot contact the ground. Time taken to dorsiflex and plantar flex is too long due to over compliance around the ankle joint.

Remember, knee dominant bowlers need time, compliance around the hamstring, quad and knee joint allows for more time. Compliance around the ankle joint causes increase GCT which is not conducive to bowling quickly.

#stiffness

One or the other

You can have large hip extensio

Ecological dynamics

We are a biological complex s

Respect the stages of learning

🧠Unconscious in

90% of training methods & programming focus on onl

90% of training methods & programming focus on only 10% of what happens in bowling (most sport skills)

What many don't understand is that outside of skill stability and static base work, bowling is a unilateral activity, meaning each leg doesn't do the exact same thing unless the contact allows it

Compliance on ground contact will inhibit the reflexive system. Therefore I place a premium on isometric work, overloaded bowling and stiffness jumps. However, the action, effectiveness and coordination of the contralateral and ipsilateral leg has huge implications on the quality of the technical framework. Bowling is much more closely related to sprinting gait than many people think. The reflexive action of the leading leg or the stable plant of the back foot on contact are both dependent on a powerful reflex system. This is yet another reason why relying on weights and barbell training to improve bowling speed will fall short if the reflexive systems of an athletes aren't powerfully active. Both reflexes are cutaneous receptors and are a type of sensory receptor, which respond to stimuli (touch, pressure, pain, temperature) that provide information regarding contact with the external environment. How bowlers interact with the environment dictates the response of both reflexes.

There are two reflexes that exist when it comes to bowling, which are the stumble and crossed-extensor reflexes. The stumble reflex is responsible for the horizontal movement of the lead leg between back foot contact and front foot contact (FFC) and the crossed-extensor reflex is responsible for vertical force production on impulse stride & back foot contact. It dictates the effectiveness and ultimately the stability and control on the key determinant of the delivery-stiffness on BFC.

The quality of the reflexes are determined by the quality of the previous node. So during training most tend to focus on the moment itself when in fact the moment is determined previously

Please bare in mind past the initial step bowling is a subconscious and reflexive skill. Once it’s going you can’t change it. Your training needs to keep this in mind

#subconscious
#reflexive
#neurology
#pacelab

LET THE EXERCISE BE YOUR SUBCONSCIOUS COACH

Work continues on the @strength_coach_network Modu

Work continues on the @strength_coach_network Module Two Fundamentals

In it I will cover many aspects to do with motor learning. Including how the reflexive and sensorimotor system can help or hinder sports performance

@rugby_strength_coach

#fundamentals
#motorlearning
#moduletwo
#course

Long lever behind will create flaws in the front

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