Its so important to incorporate rotational progression for FAST BOWLERS.

 

Start at Tier 1 in November and finish with Tier 5 in March. Use VERTICAL INTEGRATION. Majority of the exercises are used in all phases but more volume on the key drill of the Tier.

 

You all know how much importance I place in hip and trunk rotation in fast bowling. Follow this progression.

TIER 1
1/Barbell bus drivers
https://www.youtube.com/watch?v=PX2AYKO0A6s

2/Db russian twists
https://www.youtube.com/watch?v=zyold7-A3pg

3/ Standing cable rotations
https://www.youtube.com/watch?v=YQsscg2O7ls

4/ Kneeling cable rotations
https://www.youtube.com/watch?v=_sf2YPxTj0w

TIER 2
1/Cable rotation with braced front leg
https://www.youtube.com/watch?v=HkmiEvX0YdM

2/Cable hip external rotation
https://www.youtube.com/watch?v=Bq2IWko31tI

 

TIER 3
1/Band resistance drop and block
https://www.youtube.com/watch?v=el_jNrZR1mY

2/MB overhead throw with drop and block
https://www.youtube.com/watch?v=HkmiEvX0YdM

3/MB hip rotation throws [one side specific]
https://www.youtube.com/watch?v=fi26fgPgcBg

TIER 4
1/MB Rotational shot pass with weight transfer
https://www.youtube.com/watch?v=GpKLun_iNZU

TIER 5
1/Weighted ball Kinetic chain sequence bowling/4-tent pegs
https://www.youtube.com/watch?v=hNkK9tkjTA8

These are all in my new 6-TIER SPEED DEMON program coming out soon.

 

I will be talking through a lot of these Sunday at our T20 power workshop, its a totally unique one off workshop with just 2 places left. This is a game changer. Email me steffanjones105@hotmail.com for more details

 

Think differently 

 

Steff

IMG_5975