CRICKET STRENGTH ARTICLES

Is there an ideal bodyfat percentage for Fast Bowlers?

Another question hit us yesterday From our man Dan who is fantastic with his curiosity This time he wanted to know about the sort of bodfat % fast bowlers should have ideally Here is what he asked ============================================================ Hi Dewsy...

How much should Pace Bowlers Bowl in training?

You can tell people are starting to think about the season now that the holiday season is out of the way as the questions are flying in We had a really interesting one in from Rhys And its on a topic that causes a bit of controversy Workloads Here is what he asked...

The only phase I have Fast Bowlers Squatting

Let me reiterate I only get bowlers to squat for 1 phase. That's it. It's not specific and doesn't directly transfer to bowling fast. Let's stop with an over-reliance on it. In simple terms, get in and get out of it. Don't spend 12 weeks trying to improve your...

Why traditional approaches to changing action fails

There can be a hell of a lot of frustration when it comes to trying to change a players technique Whether it be a pace bowler who is collapsing, or losing their front arm, or legs are crossing Or a batter who is struggling with movement Maybe a fielders throwing...

What Fast Bowling is NOT about

If you're in pro sport still chasing barbell numbers, you're not getting better at your skill/ sport (fast bowling). That's not your job! If you're an S+C in the pro sport game and judging your effectiveness on barbell numbers you're missing the point. _ Yes strength...
How much should Pace Bowlers Bowl in training?

How much should Pace Bowlers Bowl in training?

You can tell people are starting to think about the season now that the holiday season is out of the way as the questions are flying in We had a really interesting one in from Rhys And its on a topic that causes a bit of controversy Workloads Here is what he asked...

The only phase I have Fast Bowlers Squatting

The only phase I have Fast Bowlers Squatting

Let me reiterate I only get bowlers to squat for 1 phase. That's it. It's not specific and doesn't directly transfer to bowling fast. Let's stop with an over-reliance on it. In simple terms, get in and get out of it. Don't spend 12 weeks trying to improve your...

Why traditional approaches to changing action fails

Why traditional approaches to changing action fails

There can be a hell of a lot of frustration when it comes to trying to change a players technique Whether it be a pace bowler who is collapsing, or losing their front arm, or legs are crossing Or a batter who is struggling with movement Maybe a fielders throwing...

What Fast Bowling is NOT about

What Fast Bowling is NOT about

If you're in pro sport still chasing barbell numbers, you're not getting better at your skill/ sport (fast bowling). That's not your job! If you're an S+C in the pro sport game and judging your effectiveness on barbell numbers you're missing the point. _ Yes strength...

Is this a reason for poor performance?

Is this a reason for poor performance?

Now that the holiday season is coming to an end the season is suddenly on the horizon For a lot of people they have 4 months to get ready for their first game So the questions have started to fly in again This is a little belter from Harshil Lets see what he asked...

What separates the good from the average bowlers

What separates the good from the average bowlers

Now I am gonna let you into an email I received Saturday that was seriously impressive It was from one of my Online 1-1 clients Now it’s the depth of thinking and planning which is so fantastic He is taking all he is learning and driving himself He has stuck to the...

Should fast bowlers be symmetrical?

Should fast bowlers be symmetrical?

One of the big things we talk about at cricket strength is getting the body back to neutral and building the foundation up from there Getting rid of dysfunction is one of the key things we do at the start of every program with someone on our online 1-1 plan But there...

Are your coaching cues helping or hindering?

Are your coaching cues helping or hindering?

There has been a bit of a trend on social media of sharing videos of new and different fielding drills Which is great in a sense that the game is trying to be progressed from the stone age You know who im talking about, the ones who send players for a lap and just...

What age should you start bowling drills?

What age should you start bowling drills?

We get a lot of questions in every week A lot are pretty straight forward as they are things we deal with every day But some make you think a little more Especially when it comes to working with youngsters We had this one in last week, have a read...

Training while injured

Training while injured

Now this is something that you can definitely learn from my friend Great question form our main man Joe ====================================================== “Hi Ross Hope you're well. I recently started working on your OCD program as the start of my...

Are you clear about training for fast bowling?

Are you clear about training for fast bowling?

Over on the Inner Circle we routinely update the content and bring in the latest exercises and drills we are using If we try something and it works then we share and show how to implement into the guys training plan And the interaction we get is fantastic The guys...

When walk throughs don’t cut it

When walk throughs don’t cut it

Fast bowling is a motor skill. You must recruit a lot of muscle fibers, make them fire at a fast rate, and make them work together. Then all the muscles involved must continue to work in a coordinated matter. Frequency, not quantity, is the most important factor in...

That can’t be sports specific

That can’t be sports specific

An interesting video has come out from the NFL over in America Its of a quarter back doing a pretty different looking warm up And its got a lot of air time over social medial and the sports channels A lot taking the mick and putting it with different music People are...

Will it help my action?

Will it help my action?

Quite a few questions coming in lately And it usually coincides with people suddenly thinking about off season training Realising that the winter is creeping by and they may not have put a plan into place yet Which would mean another season of frustration next year...

Bowling No balls in Practice

Bowling No balls in Practice

During my 20 seasons in the professional game there hasn’t been a more talked about point than the bowlers bowling no balls in nets Whether it be in the winter indoor nets, outside for pre season or the training sessions during the season There always seems to a...

Training to improve your action

Training to improve your action

Our first round of 1-1 VIP players are well into their training And they are doing amazingly well so far They are certainly getting some odd looks whilst they are doing their program in the gym, it certainly doesn’t look like your normal gym routine that is for sure!...

The Pelvis & Injury in Fast Bowlers.

The Pelvis & Injury in Fast Bowlers.

The questions are flying in now Fast bowling takes its’ toll on people, it really is such an unnatural and tough thing on the body Adam had this question for us ============================================================= Hi Guys, I've noticed that after the season,...

The best portable gym tool in the world

The best portable gym tool in the world

I saw an advert on social media the other day It was for what they called ‘the best portable gym tool in the world’ You know the sort of thing It’s what you usually see on these infomercial adverts, and new bit of kit which is normally a bit of a fad and you wont see...

The friday fix

The friday fix

This is a new video series we are launching Friday And you are very much involved As its you who will be telling us about your problem areas and we will do a film showing you how to help your issue Its that’s simple We are starting this Friday with a big problem area...

Ultimate Mobility to Bowl Faster

Ultimate Mobility to Bowl Faster

Another great question in this week This time its from Dave who wants to know more about the mobility work Here is what he asked us ============================================================= Hey Ross I’ve got a quick question regarding mobility – I have limited...

Where programs go wrong

Where programs go wrong

Let me start by saying this Any program can go wrong Even the best program written by the top minds can break down at the implementation stage And here is where I see them go wrong When the person doing them decides to go off and do extra or change it As soon as that...

Off Season testing

Off Season testing

So the off season has now started All the fitness tests have pretty much been done, with the results being compiled and evaluated to put in the best plan possible for the player If you have started off how have you planned it? What tests have you done? We look to do...

How should you load your bowling arm

How should you load your bowling arm

I get a lot of questions about what the bowling arm should do You need to understand the consequences of being hip or knee dominant determines key aspects of the KINEMATIC sequence of fast bowling. The gather is the starting point of the upper body segment and...

Getting over a groin strain

Getting over a groin strain

A pretty common injury is the groin strain And it is very much avoidable We had this question in last week Have a read =================================================== Hi Dewsy, Ive recently done a strain to my hip muscle (adductor longus to be exact) from bowling....

Coach of the year

Coach of the year

When we launched the inner circle the aim we had was not just help the players but also help educate coaches as well And we have a few belters in the group that are doing great things Which is why its so good when we hear that one of them has been awarded for all...

Difference between hip or knee dom training

Difference between hip or knee dom training

I'm getting lots of questions regarding knee or hip dominant bowlers which is awesome. There are a lot of variables. How they learn, their personality profile, their neurotype, the size of their achilles, their physiological profile, bowling drop offs (light or heavy...

Have a purpose to each session

Have a purpose to each session

Have a purpose to each session and cycle the focus. To avoid neural confusion the combination of focus has to be periodised. Technical grooving and skill stability can be performed throughout based on individual needs 🏁Phase 1. MAG AND DURATION focus 💥Session 1....

Transference is key to bowling quick

Transference is key to bowling quick

Transferring force from Impulse stride (plant) into BFC is a key determinant of bowling quickly. Having the ability to utilise horizontal force into vertical force increases the height of COM which correlates with ball velocity. More momentum you maintain from Impulse...

The Hip Knee Dom Seminar

The Hip Knee Dom Seminar

Ok so we teased you about it tuesday But we can reveal all today The Build the Fast Bowler Seminar is back And better than ever We are calling this one the "Hip or Knee Classification System" We are deep diving into Steff's revolutionary hip knee classification...

The art of changing your action

The art of changing your action

There is an old phrase which is so very true when it comes to trying to implement some real change in a bowling action And it goes “If you chase 1 rabbit you will most likely catch it. If you chase 2 you will end up with none” Which is so true, and applicable to...

Cut out the medium intensity work

Cut out the medium intensity work

Pacelab programme for fast bowlers follows the core principles of the best sprints coach of all time IMHO, Charlie Francis. One of the first principles I introduced to my Pacelab system is to limit the work to two ends of the spectrum. Either flat out max intent work...

Fitting the winter together

Fitting the winter together

The beauty of our new online 1-1 plan is exactly how close we are working with the guys It is literally as close to personal training as you can get Using the app is like having us right there next to you And one of the best things is we can check in daily to see not...

The Hitched Pelvis

The Hitched Pelvis

The end of season questions are flying in now Fast bowling really takes its’ toll on people, it really is such an unnatural and tough thing on the body Adam had this question for us ============================================================= Hi Guys, I've noticed...

3 thing to ask yourself before winter training

3 thing to ask yourself before winter training

Quick one today with winter training coming up ask yourself these 3 questions 1- Do you know what you need to work on technically Your game might have come off the rails during the season and you just couldn’t figure out whyYou don’t want to be hitting the off season...

Recovering from Hard Training

Recovering from Hard Training

This was an interesting question we had in Actually made me think Because its not quite as straight forward as you think on first viewing Anyway this is what we got asked ================================================= Hi Guys What is the best way for a fast bowler...

How to move better & bowl faster

How to move better & bowl faster

Its here In time for the end of the season our brand new full 6 month elite player develop plan is live It’s a game changer my friend Every day for 6 month every workout delivered straight to your phone via a fantastic new app we are using Every exercise with a video,...

Its not for everyone

Its not for everyone

We've been getting a lot of messages about our new 1-1 plan But here is the thing Its not for everyone It will take a certain type of person and player to put in the work and get the rewards But if they do then the sky is the limit Anyone who joins and doesnt put the...

How to get the best out of a winter abroad

How to get the best out of a winter abroad

Some players are very lucky that they get to go abroad for the winter South Africa, New Zealand and Australia are the usual destinations for a decent winter of cricket In the past I’ve not always thought that these are the best thing for players There was a particular...

Where next to keep improving?

Where next to keep improving?

Another season is over And as ever is seems to go by so damn quick If you watched the video from Friday hopefully you have started the process of evaluating how you went this year Did you get more wickets? Bowl quicker? Have less injuries? Whatever it is then the...

The fine lines

The fine lines

Well Saturday was T20 finals day again The best day of the year And it was the 2nd time in a row we had been back there After winning it last year we missed out this, losing on the last ball, which my friend was pretty heart breaking But in the semi final we won on...

Why Idiot proof is good

Why Idiot proof is good

I like simple a lot Whenever im putting training programs together simple is somewhere near the top of the thinking But my friend, there is a world of difference between simple and tough Just because something’s simple doesn’t mean it comes easy, not by a long shot...

How to speed up a young bowler

How to speed up a young bowler

Had a very short and sweet email question in this week He got straight to the point that’s for sure This is what he said ===================================================== I am a 13 yo and want to speed up my bowling Sammy...

K Tape Controversy

K Tape Controversy

Had an interesting question fly in last week And it was after the study came out refuting a lot of the claims that the makers of K tape and similar companies have claimed are the benefits of their kit Here is what was asked...

Delivery Specific Development training.

Delivery Specific Development training.

I'm one of the biggest proponents and advocates of Specific strength that's played the game and now coaching in it. I was bowling weighted balls in 1999, lifting weights pre game from 2000 and performing PAP work pre bowling in 2000. I bowled using banded full body...

Trouble with technical changes

Trouble with technical changes

Slightly different question to the normal ones we have this week But it brings about an important point Especially with regard to young players This is what we got asked =================================================================== Good afternoon, I’ve just seen...

What is your pace ceiling?

What is your pace ceiling?

Had a brilliant question in last week Someone was asking about when would they hit their ceiling for pace This is what they asked =========================================================== Hi. Been reading some of your stuff in various places and have a question...

Batters knee pain

Batters knee pain

Now as we have been saying we are not just about helping fast bowlers We want to help all players, and coaches too Todays question is from a batter who is suffering with his knees Here is what he asked us ===========================================================...

Will it hurt mobility?

Will it hurt mobility?

Had a question in from Instagram this week Seems to be a more popular way of getting the questions over to us which is great He is a young bowlers asking about the consequences of starting off a strength weights program This is what he asked...

Did Rocky do it right?

Did Rocky do it right?

I had my parents up visiting last week, which is always good One of the things I’ve always done with my Dad is watch sport Whatever sport, whatever game we give it a watch and have since I was a sprog One of the nights we couldn’t find anything to watch so we put on a...

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