Wasim Akram explains swing bowling

Some interesting insights from one of the best exponents of late swing ever! His comments about using the wrist are very important - Listen to his final comments about attitude and mental strength as well.

Running Drill E: Jog - Bound - Sprint

This is the final drill for our low impact phase. You are going to jog 10m to accellerate into the bounds; bound 6 strides and then transition into a sprint for 20m. Walk back to recover and repeat 5 times.
You should be trying to sprint as fast as you can, keeping your shoulders relaxed and leaning forward throughout.

Running Drill D: Ankling with jog to decellerate

Objective: To limit time spent on the ground and develop an elastic response in the ankle joint.

Beginning with a walk, with each small step taken, step no higher than the top of the opposite ankle. Emphasize the ankles remaining dorsiflexed throughout the drill. The look of the drill is that of a quick-shuffle action. As tempo increases, an elastic response in the ankle increases. Arms and legs should be active with the elbows loosely positioned at 90 degrees. In ankling, horizotal speed is insignificant. The focus is on limiting the time spent on the ground. Athletes should be instructed to listen to their steps and try not to make a scuffing noise with their shoes.

Ankling Cues: "toes up", "quick feet", "hot ground", "fast shuffle", "spring-board action".

For our drill you should be moving forward at a fast jog pace wit the emphasis being on getting off the ground each step as quickly as possible. Ankle for 15m then jog 10m to decellerate. Walk to recover and repeat drill 10 times.

Example of Bounding. For Running Drill C.

This seems to be a drill some players take a while to get the hang of! For our drill I want you to jog 10ms to get up some speed then take 6 long high powerful strides or bounds. Watch the video and you will see that each bound requires using strong arm swings and a really powerful drive of the knee forward and into the air. Jog to decellerate after your sixth bound,walk back to recover. Repeat the drill 10 times.

Running Drill B: High Knees Running Drill for Biomechanical Form Improvement and into Sprint.

Note this starts as a walking drill to get the form correct, then moves to a dynamic movement. The drill I want you to do in the Low Impact Phase of your Program is the dynamic version of high knees (almost a skip) for 15ms (say 5 steps on each foot) then transition into a sprint for 15m. Jog to recover and repeat 10 times.
Remember to bring your foot up under your butt by using your hamstring and lean forward to sprint! Essentially sprinting is controlled falling over!

First set of POSE Drills for Bowlers

Follow the video and complete the following:
NB - If you can, do the drills in barefeet on even grass or a running track. If you are doing them on a hard surface, wear runners. These drills are about learning new movements and letting your brain learn how to make the movements properly. Form is essential!
1. POSE Stance. Hold each pose for 10 seconds do 4 on each leg.
2. Ankle Raises - PULLING up ankle using the hamstrings. Do 4 sets of 10 on each leg. Remember your ankle should be coming up under your hip, not pulling back behind you!
3. The Poney - shiftling your weight from one leg to the other by landing on the ball of one foot and then the other. 4 sets of 20. Keep the heels off the ground at all times. (Moving from one foot to the other is one rep, moving back to the first foot is the second rep.)
4. Tapping - Stand on the ball of one foot with the other leg in the raised POSE stance. Lower the raised foot and tap the ground with the ball of the foot and pull the foot straight back up with the hamstring, repeat this down/tap/up movement rapidly with only a light tap of the ground each time. 4x10 reps on each foot.
5. Change of stances - Start in POSE stance one one foot hold for a second or two then move to holding the stance on your other foot - hold for a second or two then "hop" back to your first foot and hold again. Each held stance is one rep. Do 2 sets of 20 reps.
These may look easy, but you MUST do them with the correct form and they WILL tire you out - especially if you have not been doing your lower body strength exercises!

Before we start the running drills - An Explanation of Pose Running Method

Dr Romanov is the founder of Pose Running as a coaching method. Listen to his explanation and you will start to understand how important correct running technique is for all athletes but I think especially for fast bowlers.
You can read more about Dr Romanov by going to the page I have put together about him.

Full Body Static Stretching Routine - Morniing and Night

This is the routine I have decided to incorporate into our program.Each of the stretches is demonstrated here.
Have a look at the page on this blog entitled. Static Stretching Routine. Print it off and keep it around so you don't forget any stretches!
This is a twice-daily routine and it should become part of your daily routine like eating and cleaning your teeth!

Fartleks Explained - The basis of our Endurance program

The first 45 seconds of this video explaines the basic idea of fartlek training. In the Low Intensity Phase of the program, Set out a rectangular course where two sides oppsite each other are about 20 to 25m in length with one end being 10m long and the other end being 15m long.
Move continuously around the rectangle, changing speeds at each corner. Keep a sequence of jog a side - sprint a side - walk a side and repeat. This will give you different recovery periods and different periods of maximum effort.
Two basic rules:
1. When you are sprinting you SPRINT!
2. You do not stop moving during the walking or jogging efforts.
This is a great way to build endurance and discipline as well as improving your recovery times.
ENJOY!!!

Lower Body Exercise E: Box Jumps

This is once again a great explanation and demonstration of the exercise and particularly the things to watch out for to ensure the exercise is SAFE! Toes pointing straight ahead at the beginning and completion of each jump; starting and finishing with the knees slightly bent and make the landing on the box as quiet as possible.

Lower Body Exercise D: Standing Jump and Touches

Standing close to a wall - pick out a position close to your maximum height for a single jump (maybe mark the jump with a chalk mark) then perform continuous jumps reaching that point and touching each time for the prescribed 20 seconds. You should be able to do between 15 and 20 jumps in that time frame.

Lower Body Exercise C: Squat with Medicine Ball

Note what is mentioned regarding the line of the back and the relationship between knees and feet. Safe form is best.

Lower Body Exercise B: Wall Sits

This video demonstrates exactly how I want you to do the wall sits. Make sure your hands are at your sides and NOT on your knees of thighs. A strong and safe starting posture is very important for this exercise.

One type of 4 Point alternating Lunge (ft/45/SD/BK)

This is not the 4 points we are going to use, but the tempo and the technique is the same.
Where she is steping forward then 45 degrees to the left, then directly to the left, then to the rear; we are going to step forward with the right leg, then return; then forward with the left leg and return; then right foot to the right at 45 degrees and return; then left foot forward at 45 degrees and return and that is one complete rep.
Remember the form the guy used in the previous video. Do as many reps as possible in 30 seconds - rest for 30 seconds. 3 sets.

Demonstration of Lunges

Yes I know he is using a barbell! But his technique for the actual lunge is terrific!! Note once he has stepped forward, his upper body moves down and up rather than back and forward. His knees both move to 90 degrees at the lowest point of his lunge and he stands UP before moving back into his starting position.
This is EXACTLY how I want you to perform your lunges. Have a look at the next video for a bit more information.

Upper Body Exercise E: Bench Press

This video gives a lot of information about the proper technique for bench press. Again - start with just the bar until you are proficient with the technique and then increase wieghts GRADUALLY.

Upper Body Exercise D: Bicep Curl with bar

Listen to this guy! He gives you great advice about the correct technique to use as well as the "Don'ts" which you should avoid.
I want you to start with using just a straight bar without weights in order to get your technique right first. Renmember it is all about control and working the TARGETTED muscles. As a rule, if you are feeling muscles other than the targetted muscles working, you should STOP and check your technique before returning to the exercise.

Upper Body Exercise C: Push - Ups w/ Rotation

Make sure you CONTROL your movements in this exercise! Don't just fling your arm into the air. Control the movement of your arm into a position that puts you upright and no further and then control your body down and back into the pushup position.

Upper Body Exercise B: Reverse Dips

You should start with the modified version of the exercise as demonstrated. Make sure you drop your butt straight down staying as close to the bench or chair as possible and only go far enough for your elbow joint to be at 90 degrees.
As with all the exercises in the program, it is crucial that you maintain good/perfect form on every repetition.
This may challenge your concentration, but improved concentration makes for a more competitive athlete!

Core Exercise E: Push-Ups

I have included the pushup in the core program because it is important the core remains rigid while the movement is performed. This video talks about the correct technique.

Core Exercises Cand D: Side Planks

Another great demonstration and explanation! Remember to alternate sides as part of the circuit.

Core Exercise B: Reverse Plank (Plank FU)

Don't worry about the source of the demonstration - just focus on the exercise! Breate continuously and brace the abs during the activity.

Core Exercise A: The Plank

A great demonstration of the basic plank! Remember to brace the abs when performing the plank and continue to breathe throughout the exercise.

Demonstration and Expalanation of Bracing

More DIY videos at 5min.com

Week One Activities - Low Intensity Period

Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E. (Plank - Reverse Plank - Side Planks - Pushups)
3x sets of 30secs on each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-E (Pushups - Reverse Dips - Pushups with rotations - Curl with Bar - Bench Press with Bar)
3x sets of 20 secs continuous work on each exercises A-C with minimal rest between exercises but 2 mins rest between complete circuits. Then 3 sets of 12 reps of Exercises D and E with 1 minute rests between sets

Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Rest between sets as specified in the Program Overview. Rest for 1 minute between exercises.

Flexibility for 30m minutes every day! 15 mins when you get up and 15 mins before bed.

Endurance running - Fartlek circuit - Continuous for 15 minutes 3 times a week.

Running Drills A-E 30 minutes (5 minutes on each Drill with 60 secs rest between exercises)

This may seem like a lot to fit in, but it is totally achievable with a little ORGANISATION! If you cannot plan your week yourself - seek guidance...or give me a call/email.

Get to work!

Low Intensity Core Exercises A-E (Bracing and Planks)

Before commencing the core strengthening part of this program, please read this article carefully especially the part talking about Bracing. Performing the brace correctly will be essential in allowing you too work your core properly and safely.

Strengthening the Core Reduces Back Pain

Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

Core Strength Training and Athletic Performance

Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.

Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.

Abdominal Bracing

This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine and your spine towards your navel. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing.

Practice this movement regularly. Do it standing, seated and lying down. Hold the brace for a few seconds initially and gradually increase the time you hold the brace for.

Do not commence the plank exercises until you can perform the brace correctly, holding the brace for 20 seconds at a time while breathing continuously!

The Basic Program

Off-Season/Pre-Season Conditioning Program for Young Fast Bowlers

Aims
* To increase core strength
* To increase lower body strength
* To increase upper body strength
* To improve cardiovascular endurance
* To maintain flexibility
* To develop efficient running form

Via a structured program of exercises and drills, gradually building intensity while maintaining the health of the athlete. The program will be closely monitored so over-training does not become a problem. technical skills will be gradually introduced into the program as the athlete becomes stronger and more capable of making appropriate shapes.

May
Wk 1 Low Intensity
Wk 2 Medium Intensity
Wk 3 Medium Intensity
Wk 4 High Intensity
May 29-31 Rest
plus 1x2hr session at Activate

June
Wk 1 Low Intensity
Wk 2 Medium Intensity
Wk 3 Medium Intensity
Wk 4 High Intensity
June 29-30 Rest
plus 1x2hr session at Activate

July
Wk 1 Medium Intensity
Wk 2 Medium Intensity
Wk 3 High Intensity
Wk 4 Medium Intensity
July 29-31 Rest
plus 2x2hr sessions at Activate(Fortnightly Wk2 + Wk4)

August
Wk 1 Low Intensity
Wk 2 Medium Intensity
Wk 3 High Intensity
Wk 4 Medium Intensity
August 29-31 Rest
plus 4x2hr sessions at Activate (Weekly)

Information about Diet and Lifestyle specifically designed to develop strong, healthy young fast bowlers will also be made available to the athletes.

The 2 hour sessions at Activate will initially be mainly focused on demonstrating the drills and exercises athletes will be required to do during that phase of the program. There will be some technical work as well as the opportunity to share observations about the program and plan or revise plans to keep the program practical and efficient for each athlete. As the program progressess, the Activate sessions will become more focused on technical proficiency and "bowling fitness".

Welcome!

Congratulations on finding my blog! This will be a point of contact for all athletes who sign up for the fast Bowlers off season program I am running out of Activate.
You should consult this blog as regularly as possible so you keep up to date with the various posts I will be adding specifically for those athletes in the program.
I will be adding posts at least every week and checking the blog almost daily to read your feedback and answer questions regarding your activities in the program.
At this stage you can browse the blog and see what will be expected of you.
Let's get to work!
JH