This is part 3 of and autobiographical training guide Steffan Jones, professional fast bowler. Can he achieve his aim of reaching 90mph through innovative training methods? For part one click here, for part 4 click here.
In part one of this autobiographical training guide Steffan Jones, professional fast bowler, told us how he discovered the power of strength training to bowl faster. But he was about to take things to another level. Here is what happened in 1999...
The winter of 1999 in preparation for 2000 English season was my first attempt at training specifically for cricket. This is the winter where I began to take things seriously. I began to research more on performance training and spent hundreds of pounds on training books.
At the time I was bowling 78mph. I was hoping to add a yard onto my bowling.
During the winter I followed a basic weight training program. It was nothing intense, simple basic training focusing on body parts. The gym facility we had at the time was machine based so athletic training wasn’t really possible.
Yet, I still managed to increase my pace.
This is the first in a series of autobiographical articles from former-professional cricketer Steffan Jones. Steffan took himself from a 120kph to 145kph (90mph) with blood, sweat and tears.
I signed my first contract in 1990 and was a professional cricketer for 20 years. The average career of a seam bowler these days is 5 years. In that time I increased my speed. How did I do it?
Here is my story.
It's well documented that Zaheer Khan returned to fitness in 2013 by attending a "performance camp" in France. What can you learn from how Zaheer did it to help you improve your bowling stamina?
The exciting part for me is that he did it without the old fashioned mantra of "putting miles in your legs" and jogging. That's not to say he needed a lot of special expensive gear either. Everything the paceman did is simple to recreate at home, in the gym or even in the nets.
In fact, it's a great overall plan for any fast bowler who wants to bowl longer spells and come back for second and third times with equal fire. So lets take a look at what he did:
This is a guest article from Andy Perkins, Strength and Conditioning Coach for Guernsey Cricket
One of the big plus points in the last season with Guernsey was that no injuries were sustained in competitions.
This was in no small part to a concerted effort to protect the shoulder. Today I want to share the causes of shoulder injuries to help you avoid similar niggles. There will be no scientific jargon just straight forward English with practical suggestions you can take and use straight away.
Sam Lavery is PitchVision Academy's new monthly columnist: A coach with wide experience in the UK, Sam is Academy Director at Portsmouth Grammar School as well as a coach at Hampshire CCC and Burridge CC.
Why exactly do we warm up?
I have coached at quite a few clubs in recent years and as I've travelled around the cricket circuit I see warm ups have improved no end with more action, excitement, and diversity.
Prakhar has a question I get asked a lot,
"As a faster bowler to improve my pace. In gym in which exercise I focus more: such as core or shoulders?"
First, well done to Prakhar for busting through the myths and heading for the gym. More cricketers should follow his example.
But what should he do when he gets there?
Here is another extract from my Handbook of Cricket Drills eBook. This week it's ways to improve your power.
The medicine ball is an exceptional training tool that adds variety to any workout. When used correctly it will help you build a rock solid core, burn fat, increase your functional strength and improve your overall sports performance. These exercises are designed to enhance your sports specific performance through dynamic explosive training. Start slowly and get used to the each movement pattern before you begin to push your limits.
It's rare to see a coach these days without a fielding bat and a baseball catching mitt in the kitbag. But the mitt is a tool that can be used by all players.
I can hear people saying, "Hang on, mitts are cheating. Why would a player want one?"
The answer is simple: to improve your throwing.
This is a guest article from Steffan Jones
As you already know, there is no one type of fast bowler, but they all have one thing in common: all fast bowlers want to bowl faster.
So although the goal is the same, the way to reach that goal varies depending on the type of bowler. Training the right way for your type makes a huge difference to your performance.
When it comes to training there are 3 types of bowler: