Stage approach to coaching quicks

Introduction

Fast bowling is a complex skill. The key is managing massive forces in minimum time in the right direction and the right time. Improving performance is a layering process that should happen early in the developmental stage of your child/athlete. I utilise a 4 stage system that s based on the system deigned by Rob Anderson at ‘athletic evolution’.  Following this process enables the fast bowler to enter the key age group years, 18yrs and above with a safe, robust, resilient, consistent, safe, efficient and effective bowling action.

Stage 1: Motor Learning – Movement Competency

Driving thought: “Can we learn the key principles of the fast bowling action?”

In this stage the aim is to achieve competency in the key nodes of fast bowling. The emphasis is on understanding and demonstrating key principles, which underpin safe and efficient technique in bowling quickly. For example are you able to get off the back foot quickly allowing correct base alignment. By using specific exercises, constraints can be constructed to assist the bowler in producing the desired movement patterns in the desired way, thus achieving competency in the desired key nodes of fast bowling [Impulse stride, BFC, FFC, Delivery] A very important influence in progression in this stage will be the quality of instruction and demonstration respecting the stages of learning.  Designing exercises that allow the subconscious mind to become the coach enhances the effectiveness of this stage.

Understanding what are active attractors , emergency attractors and passive attractors is essential at this early stage. Embrace differences but fix the active attractors.

Stage 2: Variability – Stretch the Bandwidth

Driving thought: “ Are the principles learnt stable in different conditions?”

In this stage, the aim is to stretch the bandwidth of the competencies already achieved in stage 1 to challenge the bowler further and developing the ability to produce stable movement patterns, despite differing demands. By stretching the bandwidth of the movement competency, this gives the athletes a large toolbox 

This is achieved by adapting the exercise with:

Variability (e.g. Adding perturbation to isometric holds etc.)

Intensity  (e.g. Iso-hold, Iso-push, Iso-dynamic, Iso-catch, Iso-react)

Density (e.g. Increasing volume by sets/reps, tempo bowling, extreme iso’s.)

Context (e.g. Contextual interference, death bowling under fatigue)

Stage 3: Force Capability – increase size/speed/strength

Driving thought: “ Can we increase the force capability in the sequence?”

Now that movement competency has been achieved and can now be performed in a variety of differing scenarios, bowlers should have attained an efficient and effective fast bowling technique. In Stage 3, the focus shifts towards improving the capability to produce force in the bowling action. The more ground reaction forces [GRF] the bowler can produce under time constraints the more probability of increasing ball velocity. This is the ultimate KPI. This can be achieved by increasing muscular potential, motor unit recruitment and neural drive.

This stage may require any or all of the below emphases:

1. Structural integrity/corrective strength (e.g. Varied tempo/ volume of sets/reps)

2. Relative Strength (e.g. Increased load/intensity)

3. Maximal Speed (e.g. Overload and underload bowling)

Anthropometry, neurotype and profile will dictate this stage. Hip dominant and knee dominant fast bowlers need differentiating.

 Stage 4: Specificity – Carryover

Driving thought: “Can we directly improve fast bowling performance?”

This stage focuses on the transfer of force production to the bowling sequence and requires an understanding of:

1. Contraction type and the consequence on the attractor sites
2. Joint angle. Hip or knee dominant
3. Neuro firing and motor patterning
4. Neuro dynamic sequence
5. Required range of motion
6. Contraction speed
7. Decision making component
8. Integration into sport skill (Special Strength training)

For example, this may be the specific transfer of lower limb strength to bracing the front leg on contact. This could be achieved by technical practice of the sports skill and special strength exercise utilised in the skill-stability paradigm. This is the last stage of the progression with a direct focus on sports performance. This is very often where many coaches skip to without establishing a proper base of general physical preparation. 

Conclusion

I believe this 4-stage system is the future of coaching fast bowlers but requires coaches to respect the ‘governing dynamics of coaching’. Having the knowledge on all aspects of human performance is an essential skill. Only then can we truly see the potential the human body has of bowling genuinely fast. Until then, despite the current perception, only 5-6 bowlers will be bowling over 90mph. That is never enough in my eyes.