Skill specific circuit training

Breaking down an action and working back towards the start of the kinetic chain is called reverse chaining. My preferred strategy for implementing reverse chaining is the chunking process. This can be done by focusing on one chunk (flaw or nodes) per session or in a circuit training session. I believe by using a circuit training method the bowler is stimulated and stressed in 4 ways. Volume, density , variability [I added this one recently] and intensity. This is the only way to progress as a bowler and an athlete. Unless the action is overloaded in these 4 ways (not necessarily all at the same time!) the bowler will have the same action for life. Adding stress is key for any intervention method in all sports. Remember, as coaches we are 'stress managers'. In a specific skill circuit or in a complex training method all movements are integrated in a station-based approach with varied resistances and training methods.

Identifying the key components of the bowling action that are specific to each individual is key to designing a specific skill based circuit and a strength programme in general. Identifying what are the 'fluctuators' and what are the 'attractors'. Which aspects of the action need to be consistent, what are the 'key pace indicators' for that bowler and what aspects of the action are in fact 'idiosyncrasies' to that bowler and have no negative impact on performance. With this knowledge a programme becomes specific individual fast bowlers. After all that's what a performance programme should be.

Level 1 -4 Technical/constraint work and intervention drills that I plan and advocate train the attractors for each bowling action; the next step as a coach is to help the body apply them in more situations. Technical drilling and the basic stages of drilling are key but progression is essential for those changes to become usable in a 'sports environment'. Skill based circuit can do this by creating a better learning environment. One that is challenging and constantly changing. Skill based circuit would form stage 6 of my intervention model.

Stage 5 is 'corrective strength' training. This is where specific parts of the action are overloaded via different training techniques.

Skill specific circuits would be made up of varying corrective strength methods designed for a number of parts of the action.

In a carefully planned and individualised skill circuit all key parts of the bowling action [nodes/attractors] are broken into chunks and performed in a 'stressful environment'. Gather/BFC/FFC/Delivery/Follow through. All parts , one part or some of the parts then form the circuit. By compartmentalising , overloading, adding variability to key technical 'nodes' and putting them into specific stations, a program’s ability to target individual technical needs is enhanced. By utilisng a circuit fashion the volume and efficiency of implementing specific skill based training is increases by a large amount. The integration of technical repetitions into a 'strength/fitness session' means the bowler is stimulated both mentally and physically. They are motivated and wanting to train. This is a key factor when coaching. To enhance technique, we need repetition, to have repetition we need motivation and the bowlers' 'buy in'.

'Motor system only tries to learn if it's challenged. Monotony stops the learning process'- Frans Bosch

In a skill specific circuit session the bowler lets his subconcious mind become his coach as he/she focuses on the quality execution of the specific skill based exercise. Athletes/Cricketers/Bowlers like to feel they are working. They want to make use of the time in the gym and actually have 'one hit' at improving. Skill specific based circuits provides multiple stimulations. This could be band work, weighted ball bowling, resisted running, single leg hang clean and press or simply target bowling. The bowler has no idea they are actually improving technique and in particular, improving technique in a varying environment under fatigue. As far as they are concerned they are 'training'. Making sure there is a small 'lag' time between technical work and match scenarios is also key. This is why tactical work as part of the circuit .

'Fatigue maybe not an obstruction, but a basic tool for learning'- Frans Bosch

As we know the body is a complex system and it doesn't work in isolation. Training in isolation is a reductionist approach and doesn't transfer to performance. Strength and power training is more than just numbers.

'Strength training is coordination training against resistance'- Frans Bosch

It's about transfering those gains into a highly coordinative and unique closed skill of fast bowling. Training in this way, combining technical intervention , skill based drills, power and strength work is the best way to train at all levels. I think bowlers see through the normal strength programmes and want to see something specific and relevant to them. They also want to see 'on field' performance gains.

Not only do we need to focus on coordination in strength training, but we need to bring a variable and ever changing approach to coordination. If we create rigid rules and framework that only apply in certain situations like technical drills, then bowlers will fail when they encounter something new. I think this is why many bowlers who spend time drilling give up or don't see any improvements in their actions. The new 'rigid changes' that have been made need to be progressed and challenged. Due to the fact fast bowling is a closed skill in a flexible environment it requires a highly specialised and unique training approach. Basic technical drilling is essential but progression into a more 'realistic' environment is key for transfer of performance. Drilling from stage 1 to 4 all winter will not work. Please remember that. It's about teaching the body a new bowling technique that can be applied in different situations. The aim of any bowling coach is to create anti-fragile bowlers and not fragile bowlers. Bowlers who simply specialise and perform strength sessions and bowl in indoor centres all off season without exposing themselves to other sports become fragile bowlers. They excel when environments are constant like the indoor centres or fitness testing but break down when things are constantly changing. There are also bowlers who are great with the drills but when that new framework is put into a game environment it breaks down.

'How do we improve technique and movement patterns? 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). You have to constantly test and push the body to its limits in order to improve. Athletes will fail in this zone, but in the right environment they can also learn to do things better in the process'-V Gambetta

Improving performance is a fine art and like I've said before understanding how the brain works and how we learn is key. Drills for drills sake won't work. Put those drills into a stressful environment to encourage adaptation, progression and transfer to 'game readiness' will work. Skill specific circuits will do that. It's the bridge between technical drills and on-field performance.

Think differently and keep questioning the status quo.

Steff

BOWLING SPECIFIC SKILL CIRCUIT

RUN UP SPECIFIC COMPLEX

BATTING SPECIFIC SKILL CIRCUIT