The 'new approach' to stop extinction

Over the last 6 years of specialising in coaching fast bowlers I have experimented, implemented and introduced a number of novel and unique training methods to the cricket world. It's important to note that I agree with a lot of coaching methods in the world that have been taught in coach education programmes, but due to the fact I have simply focused on improving fast bowlers I have developed a larger understanding of how we learn and how fast bowlers should train. We are all on the same team and in it together! I regard myself as a fast bowling specialist coach. All the methods have been adapted from other sports, like javelin and baseball pitching. I have championed the importance of making the training specific to fast bowling using ‘special strength training' over the last decade. This is why Over and Underweighted implement training forms the basis of my special strength training. It's effective, specific, well researched and safe for all ages to use. Providing they have the foundational base of general strength to make it effective. More on that method later.

Here is the point I'd like to cover now. I'm not against General preparation exercises (GPE) at all and they are key to an effective performance fast bowling programme. However, the volume of general exercises does depend on the training age of the bowler. I believe bowling programmes around the world are missing a key element, specificity. The majority of current training programmes for fast bowlers around the world are 50% general strength. Yes, they are essential to athletic development but unless it becomes specific at some point it will not transfer to performance. I think we can all agree with that. The squat, press, pull and lunge etc are key, but they only develop the athlete not the fast bowler. I think the uncertainty around making training specific stems back from the negative publicity that 'functional training' had in the early 2000. Circus training and standing on swiss balls have taken fast bowling performance training back 10 years in my opinion. It did a world of damage and has led to a reluctance in making training too specific and ultimately bowlers bowling slower. Along with an over emphasis on monitoring workloads at all ages and increasing their 'strength deficit' , bowlers are bowling less , spending more time on general weight training and ultimately not becoming masters in their skill. The balance of training has shifted massively to 'off field' performance. This is why I believe specific strength and corrective strength is the solution to stop fast bowling extinction.

What are specific strength exercises?

I use exercises that I know transfer to on field performance. Like I keep saying my key performance indicator [KPI] is the ‘speed gun’. These are the 2 points I adhere to when designing a programme.

1. Choose specialised developmental exercise that are closely related to the movement patterns and neural firing rates the athlete will find in competition

2. Perform these exercises at velocities that are SLIGHTLY SLOWER [Heavy balls] or SLIGHTLY FASTER [Light balls-tennis ball] than those found in competition.

“If a progression of these types of exercises isn’t used leading up to competition there will be LITTLE to no TRANSFER observed”- A Bonderchuk

“Excluding Special developmental exercise [SDE] during the last Mesocycle block led to a loss in the previously achieved physical abilities of the athlete during competition”- A Bonderchuk

As we know from my earlier articles there are 4 exercise categories [Classification]

A, GENERAL PREPARATORY EXERCISES [GPE]

‘Exercises that have different movement patterns and different systems [muscular and energy] to fast bowling’.

B, SPECIAL PREPARATORY EXERCISES [SPE]

These exercises use the same systems [energy and muscular] to fast bowling but through a different movement pattern. They stimulate the same major groups and physiological systems used in fast bowling.

C. SPECIAL DEVELOPMENTAL EXERCISES [SDE]

Special developmental exercises 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.

D. COMPETITIVE EXERCISES [CE]

Overload or under load training methods. Competition skill performed at velocities that are SLIGHTLY SLOWER [Heavy balls] or SLIGHTLY FASTER [Light balls-tennis ball] than those found in competition.

“Specific strength training cannot happen without General strength. General strength is worthless with specific strength transfer of training “

So how should a programme look ? How can we guarantee a positive transfer of training?

With these categories in mind here is how I believe current , traditional fast bowling programmes look around the world. Before I get bombarded with angry trainers, I'm not saying it's right or wrong or my methods are better!

# Current fast bowling training programmes

? 50% general strength (GPE)

? 30% skill (technique, tactical and net bowling)

? 10% general strength (SPE)

? 10% specific strength (SDE) jumps, ballistic throws, sprints

Note: I include SPE in the general strength category because ultimately they can be used for another sport. They are a general tool to improve power in all sports. Essential to bowling but still a generic addition to an athletic programme.

This is how I think they should look and how my programmes actually look:

# My method (Speed demon and USD)

? 50% specific strength (CE, SDE and technical corrective strength and grooving strength skill)

? 30% general strength (SPE)

? 15% general strength (GPE)

? 5% skill work ( tactical only)

Notice how I include technical work as part of the specific strength tier. The body is a complex system, things don't work in isolation, this is called a reductionistic approach and doesn't lend itself to positive transfer of training. We can't think of physical attributes in isolation. All the qualities depend on coordination for their expression, and coordination is a specific skill. Fast bowling is more about coordination than any physical capacity in isolation.

In my system all capacities are trained in the same session. Only tactical work is performed in isolation on a separate day. This session is also dependant on the stage of the off season. Early preparation phase would be a more ‘tempo bowling’ focus whilst late preparation tactic training will be more ‘game specific ‘, scenario based and performed at match intensity. Technical work will also be performed during these sessions.

Ultimate speed demon training system

Ok, here is the main 'point of difference' in my methods. It's the synergistic partnership of strength work with technique work and I call it 'corrective strength' training which is split into 2 sub categories. Structural dysfunction [SD] and Specific Technical flaw intervention [TFI]

Key points to remember with fast bowling coaching is that ;

'You cannot out run a poor technique. It will break down at some stage, especially when fatigued and under stressful conditions'

'Form is dictated by function. If you cannot hold a position due to a lack of strength technical intervention is worthless'

'Over loading dysfunction will ultimately lead to failure or worse injury'

If a bowler has a poorly firing muscle pattern, or weakness, such as in the gluteus, technique will suffer. Cueing to fix it will just be a conscious compensation on the part of the bowler, and little to no real improvement will occur, not to mention retention of that improvement’' 

'External queuing is proven to be more effective than internal queing'

The key question a coach needs to ask when observing a fast bowler for the first time is it about the brain or the structure? Why does the bowler struggle to achieve the KPBI [Key pace bowling indicators]. Is it the body or the mind that lets them down? Corrective strength training method can provide the answers and the solutions to the problems. This is why its the foundation of the 'ultimate speed demon [USD] programme.

How to use corrective strength?

?Coaches should understand the difference between a technical fault and mechanical dysfunction. One is brain-driven - the bowlers technical understanding of the technique needed; while the other is limited by the musculoskeletal system - the body's ability/inability to efficiently move into the positions fast bowling requires.

• Technical is the software (Brain- Motor learning)
• Mechanical is the hardware (Physical limitations)

A fault in either requires an entirely different coping strategy. It's beyond the scope of this article but if a flaw occurs only at key 'nodes' in the bowling action it is normally mechanical, a physical limitation and 'corrective strength' training should be implemented in a specific way. Does the bowler struggle to hold position 2 in an isometric contraction in phase 1 of the stability-overload model? If so they will find it difficult when external force is added in the full bowling action!

One key point to remember whatever method is implemented is that technical intervention needs repetition to encourage change and adaptation craves overload .You have to overload technique for it to change. Just doing 10,000 normal bodyweight repetitions on a dysfunctional framework won't work or may work at the novice level but won’t, as the bowler gets older, has muscular imbalances, has a higher training age and is more skilled. Firstly boredom will kick in and therefore motivation to perform reps will be low and the body will not adapt and change. Remember it’s done thousands of the ‘poor versions’ before. You need to stress the key positions . It’s more likely that the changes needed are relatively small so doing something similar to what you’ve been doing will have little or no effect. Coaches, we are stress managers and knowing how and when to stress the bowling action is essential.

Key point to remember, is that form is dictated by function. If a fast bowler has a poorly firing muscle pattern, or weakness, his/ her technique will suffer. Internal or external queuing to fix the flaw will just be a conscious waste of effort on the part of the bowler. Little or no real improvement will occur, not to mention retention of that improvement. This is why I believe most bowlers have a reluctance to perform repetitive 'technical drills.' They don't have any success and will more often than not be due to the fact that they physically cannot hold the positions that's required to bowl quickly. This can be termed as an 'organismic constraint'. Bowlers end up not performing technical work and head to the gym to add to their ever increasing strength deficit! They make it even harder to bowl quickly. They build more absolute strength that they cannot use for fast bowling but they've moved up a place on that all important 'gym white board'. Yes I know, I think it's obvious now how much I hate this 'culture' in cricket. Just as a side note, we cannot copy any NFL programme designed by the awesome J Defranco or a quality rugby strength programme designed by the equally talented Keir Wenham-Flatt. Their sport is more about strength and strength-speed and specific to contact sport.

Mass [M] is a vital component of 'Newtons second law of motion' , Force=Mass x Acceleration. Fast bowling is all about speed-strength, absolute speed , technique and coordination.

Fast bowling training is different. It's more of A less of M in a specific kinetic chain sequence.

Corrective strength training is the answer and as a bowling performance coach is essential. 

This is why fast bowling coaches need an broad range of understanding of anatomy, performance training, motor learning and biomechanics.

Corrective strength training is your assistant coach

As I eluded to it in my opening paragraph I genuinely feel modern day bowlers are under-bowled and this is the main reason why I feel in T20 cricket fast bowlers are not as effective as they could be. They lack practice!

Due to the differing nature of the 'power hitting' skill and the skill of fast bowling, repetition of practice needs careful monitoring in the modern era. The reason why bowlers aren't practicing as much is the general reluctance to overload the body. However if the body was 'functional' and able to cope with repetition I believe the skill levels of fast bowlers in T20 would be higher . Making sure the bowling action is both effective, safe and efficient is a key to bowling coaches. Corrective strength can identify and cure bowling flaws. Ultimately by stoping a fast bowler from bowling we are making them extinct! They can't practice to get better and therefore will ultimately go out of the game. They key is making sure their action can tolerate repetition and coming up with solutions as opposed to removing them from a bowling programme. Corrective strength is the answer.

Like I mentioned earlier I split Corrective strength split into 2 categories

1. Structural dysfunction [SD]
2. Specific Technical flaw intervention [TFI]

Corrective strength training, in particular in the 'technical flaw intervention [TFI]' category becomes your subconscious coach. It provides the external que and grooves the technique into the correct positions. It's the best assistant coach you will ever have!

After identifying whether its a motor learning issue where the bowler struggles with coordinating the whole drilling process , or a mechanical issue ,where there is a key part of the action that is clearly a flaw a coach can plan what intervention methods to use.

Key to remember that both have the same purpose. To improve the key parts of the bowling action that ultimately improves the whole kinetic chain sequence of fast bowling

‘Corrective strength’ and ‘Grooving strength skill’ guarantees positive transfer and can be the difference between positive or neutral [no change] coach intervention. Grooving strength is making use of the very reason some coaches don't use overload skill training for bowling. It changes the biomechanics and alters technique if it's too heavy. I utilise super-heavy balls for that very reason. To alter and groove a bowlers action. This training method is super heavy ball and is performed at a lower intensity. Key positions are literally ‘grooved’ in the correct most effective and efficient positions. It is essential to note this weight would never be used during the Max intent phase of the Arm speed programme which is about speed and power. Ok so lets get to the nuts and bolts of it.

Why am I fascinated with OU weighted ball bowling as an corrective strength intervention tool?

How do I use OU weighted Ball training?

Built on a strong foundation of general strength I truly believe bowling with weighted balls in various ways is the best way for fast bowlers to train. There I’ve said it. There are studies out there that conclude that there is no pace increase whatsoever, there are some who prove there is and there are others who say bowling with underload balls don’t have any impact on pace improvement. I’ve read them all.

What I will say is, these studies are in isolation, designed by coaches or trainers who know very little on the training method and their relevance to the bowling action. They set out to prove or disprove. They don’t set out to improve. Just getting a bowler to bowl 3 sets of 6 balls with a heavy ball for 6 weeks will make little or no difference. I don’t argue with that. It needs to be looked at as a whole, and as part of a proper periodised programme. It’s not the method that’s the problem; it’s the programming of it. There are 100’s of studies that prove it works by the way!

I use the OU weighted ball training technique in three main ways.

1. MONITOR- 2. CORRECT-3. ENHANCE

1. Testing, monitoring and assessing limiting factors

2. Velocity training, pace enhancement and RFD training

3. Corrective tool and technical intervention method.

All methods are essential and one will not work without the other.

There are 4 ways of stressing the bowling action:

A. Volume [repetition method]

B. Density [time focus]

C. Intensity [weight/speed/distance]

D. Variability [skill circuits, complex training or perturbation training]

OU Weighted ball bowling can be seen as ‘specific speed strength training’ for the bowling arm. Like strength training in the gym the above methods of stressing the action can be seen in more traditional terms as:

A. Hypertrophy

B. Strength

C. Power/speed

D. Stability training

Weighted balls are simply another tool to encourage velocity development through the stress response cycle, utilizing super compensation and the body’s adaptation to training stimulus. The timing of when and where to integrate the method can determine its success.

Weighted balls are used all winter but at various times, using various methods, utilising various loads, varying techniques with a specific training stimulus in mind. So simply casting aside the concept of weighted ball bowling based on lab studies is both wrong and irrational. There’s more to it!

This is why monitoring is a key part of programming. If we are not monitoring bowling pace via a speed radar gun how do we know if we have progress and the training is effective? Surely it’s guesswork then? We monitor running distance etc. via ‘catapult’ and biomechanics via high-speed cameras or Ipad Apps, but do we monitor speed fluctuations weekly? This way when the bowler arrives a week before the first game it will not be a shock if they are not bowling quicker. Do you know what training method is working? Do you know if the bowler requires more arm speed or power in the shoulder? Do you know if bowling heavier or lighter balls improve bowling speed? These are questions that need to be asked. Weighted balls are the best assistant coach you’ll ever have. I won’t go into too much detail as I need to keep something’s to myself but I know what training method is needed for each individual based on OU weighted ball speed.

As a coach using OU weighted ball bowling in a specific way as part of the corrective technical programme will actually do the technical coaching for you.

Fast bowlers around the world are becoming a rare beast and the current ones are decreasing in pace. We are spending thousands on biomechanics research, strength and conditioning coaches and specialist studies but while other sports are getting quicker there are less 90mph bowlers in the game. Athlete’s are swimming faster, running quicker, running longer distances quicker, throwing further and lifting more. So why are bowlers losing pace? Unless there is a solution I believe a fast bowler is a dying breed. Shaun Tait is a rare commodity in the game these days but someone who I would definitely pay to watch. It was an honour to coach him and the type of bowler that cricket needs.

I'm open to a healthy constructive discussion on the issue and I will be introducing a ‘round table discussion group’ this year and hopefully a varying level of coaches and trainers will welcome my invitation to get involved. It's all about trying to make a difference. Let's all get together to stop the 'extinction' of our fast bowlers.

Steff