CRICKET STRENGTH ARTICLES

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

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 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

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...

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...
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...

Form dictates function.

Form dictates function.

Bowlers have various mobility and stability issue riddled in their body. The structure cannot have any dysfunction in a joint otherwise it will move it along to the next joint which causes injury. These are some of the examples where dysfunction can cause problems for...

What is this pain?

What is this pain?

Getting the right diagnosis for injuries is crucial If you don’t know what it is how do you know how to put it right Im in a lucky position to work with a great physio and Dr who diagnose and give me clear instruction as to what a player can or cant do with their...

The 2 ways we help you

The 2 ways we help you

There are 2 main things we try and help you out with as much as possible Your game Your body So when we get a message back like the one below from a guy in the Inner Circle it makes us very happy ============================================================= Just want...

The bowlers you need to look after

The bowlers you need to look after

More often than not the bowlers who bowl the quickest are the ones who are more often than not injured on a regular basis. There is a trade off for bowling massive velocities. The timing of hip shoulder separation is perfect for torque and later with regard peak...

What order to put training in

What order to put training in

Another belter of a question that came flying in this week And its about how to fit all the training into a day plan Whether it be normal training or rehab Lets see what we got asked ============================================================ Hi Guys Its coming up to...

Guide to understanding fast bowling

Guide to understanding fast bowling

Got a new article published over at sports cafe Its about my experiences with RR and how I see fast bowling Have a read here https://sportscafe.in/articles/cricket/2019/aug/10/steffan-jones-guide-to-understanding-fast-bowling Any questions shout Remember you can see a...

What Running should you do?

What Running should you do?

One of the areas people are always a bit unsure of is the type of running that cricketers, and fast bowlers in particular, should be doing And there are so many variations you can almost drown in different info We had this question sent to us in the inner circle last...

The ‘Fittest and cricket strongest he has been’

The ‘Fittest and cricket strongest he has been’

Getting great feedback really is one of the most special things about running cricket strength To have the reach to help people who normally get left to their own devices is special There is no reason now for any player not to reach their playing potential Or coach to...

Is it just for bowlers?

Is it just for bowlers?

Now this is a pretty common question And we had it again last week This is what we were asked ================================================== Hi fellas Loving the emails every day, find them really useful Had a question though Im a batter and really want to get...

Listen to how Lyon got into test cricket

Listen to how Lyon got into test cricket

Having just witnessed Nathan Lyon help spin the Aussies to victory in the first test it reminded me of the fantastic exclusive interview he gave to us a few years ago He is a belting bloke and has quite a story Lets just say it wasn’t the traditional path into playing...

Why we shouldn’t be laughing at his bowling

Why we shouldn’t be laughing at his bowling

There was something that went pretty viral on twitter this week And it was bit harsh to be honest It was footage from the new European cricket league, and had a lad bowling with an action that lets say is certainly not classical He is a Romanian called Pavel Florin,...

Which exercises should I do to bowl faster?

Which exercises should I do to bowl faster?

Had a great question in last week from Adil He has been following us for a while but was a bit confused about what he should be doing to help himself Which isn’t a surprise with the amount of videos and articles we have put out over the years This is what he asked...

When do you stop?

When do you stop?

Doing our online 1-1 programs always shows up quite a lot of things to us One of the big things we see is the level of dysfunction a hell of a lot of players have It is really quite scary how quickly basic movement patterns go and the things we all used to be able to...

How much strength do you need

How much strength do you need

"The real message is not that you don't do Maximal strength, or even that Maximal strength doesn't transfer. The real message is: how much do you need and once you're there then what are you going to do?" - @eveltrak Great post adapted from @dacbaseball Watch here...

Do you know how to Rehab it?

Do you know how to Rehab it?

Really quick one today We are getting more and more emails about injuries And people are hitting a brick wall with knowing how to recover from them So im just gonna tell you all the recovery plans we have in the Inner Circle Ankles Hamstrings Side strains Lower back...

How to prioritise bowling and conditioning

How to prioritise bowling and conditioning

We had a belting question in from Terry last week The big fella was coming back from injury and wanted to know how to structure thing It can be tricky that last bit of rehab Lets have a look what he asked =============================================================...

Ankle issues

Had a great question in last week about ankles There are an area that takes a hell of a pounding and need a lot of looking after This is what he asked ==================================================== Hi guys, really enjoy the content, avid follower/member.  I...

Do you live in pain?

Had an interesting chat last week It was with a guy who was telling me all about his bad back He was in Boots and had asked one of the sales assistants where they kept the heat packs for back pain Now I couldn’t help myself here Think it’s the trying to help everyone...

You shouldn’t laugh but…

You shouldn’t laugh but…

You know when something happens and you shouldn’t laugh but you really cant help it Like when someone gets hit in the box Or falls over when trying something flash Well we had one of those this week One of the lads came in late for training Luckily im pretty laid back...

Is the ‘Jump’ hurting fast bowling

Is the ‘Jump’ hurting fast bowling

Hip or knee dominant bowlers have key attractors that guarantee an effective + efficient kinematic sequence. Here are two perfect examples. (Click Here) One aspect that is forgotten in the capacity of a fast bowler is the ability to sprint properly with the right...

What 4 years of hard work gets you

What 4 years of hard work gets you

If you’re anything like me then you’re still probably blown away by that World Cup Final 2 great teams going at it hard And with a lot of respect You have got to feel for New Zealand I’ve been in cricket 20 years now and as well as being a great side, you struggle to...

5 ways to sleep better

5 ways to sleep better

Everyone is always trying to get the next big thing in recovery Before they have got to grips with the basics that mother nature set for us And sleep is a pretty key one Next year I’ll be turning 40 and so it has kicked me into looking deeper into health and looking...

Where you don’t want to get injured

Where you don’t want to get injured

I mentioned last week about a fantastic podcast I listened to last week It was with top US S&C Eric Cressey and probably one of the best minds on the spine, Dr Stuart McGill Now it was so good I’ve already had it on 3 times! They talk a lot about working with...

Concentrate on the low hanging fruit

Concentrate on the low hanging fruit

We get a lot of messages from people either desperate to put on pace, or those who are suffering from injury My side of things is more helping with rehab, getting into conditioning, and getting players to a stage where they have as few physical limitations as possible...

Why do I use the same exercises whatever the bowling technique

Why do I use the same exercises whatever the bowling technique

Why do I use the same exercises whatever the bowling technique? Lateral frontal plane exercises are essential in my programme design. Every exercise I prescribe has to positively transfer to fast bowling velocity. I don't do anything that won't impact on performance....

Scientist v Clinician

In S&C these days there always seems to be a bit of war that appears to go on between those who write scientific studies and the trainers who work with athletes/players Which is crazy really As we all should be working toward the same thing Making players better I...

Should I go abroad in the winter?

Should I go abroad in the winter?

The opportunity to go away and play abroad during the off season isn’t something that a lot of players get the chance to do I’ve been in professional cricket 20 seasons now and because the bulk of my work is done in the off season then I’ve never had the chance to go...

Gain pace without losing accuracy

Gain pace without losing accuracy

Had this message from one of our Inner Circle guys last week And it really brought it home why we do what we do It showed me that we are making a difference and helping Here is what we got sent ====================================================== Morning Steff and...

How I organise my sessions

How I organise my sessions

Coaches and players ask me everyday how I organise my sessions. I loosely base all my sessions on the Bondarchuk system. Some sessions are perfect examples while others are 90% bondarchuk. Here is an example of the later I did with @craig.brendon today. Have a look...

Are you a Cook or a chef?

I was watching a program about high class chef’s the other day Not the usual thing that id do in my spare time but it was actually pretty interesting Id never paid too much attention to them in the past, apart from watching some of Gordon Ramsays’ shows seeing him go...

Are you fit for purpose

I remember when I first started out in cricket there was a lot of talk about some players being too fit and that made them injured It never really made sense to me that How can you be too fit What they should have been talking about is that they aren’t fit for purpose...

Why I take the speed gun everywhere

Why I take the speed gun everywhere

Why do I carry my speed gun around with me everywhere? Bowling velocity is the only true transferable indicator of CNS fatigue, efficiency and effectiveness. How do you know if you're peaking, compensating or fatigued without testing bowling velo. How do you measure...

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