Energy System Development for Fast Bowlers

Are our fast bowlers fitter to bowl or fitter to test? With the advent of strength and conditioning coaches in cricket all players have improved their athleticism exponentially. I can’t argue with that and hats off to them. There is no better example of this than when a fast bowler moves in the field. It’s clear for all to see. However does this increased athleticism transfer to their main skill of fast bowling? Are they fitter on the yo-yo test, the watt bike session or any of the other ‘capacity’ testing that takes place but in fact less ‘bowling volume tolerant?’ Are fast bowlers able to bowl with consistent pace every over, every spell and up to 4-5 days per week for 4-6 months per year over a 10-year period?

Based on GPS data taken during this year’s IPL it is evident the importance of the Oxidative energy system for all players. In 8 weeks of competition the majority of players covered between 50 & 90k of various velocity bands. These guys are ‘fit!’ What was evident was the volume of ‘low intensity’ work that was covered in that 50-90K total. This ‘band’ forms the basis of this article as I feel its importance has been underestimated over the last decade. Like most theories I have it goes back to how I felt playing. I bowled my quickest when I ran 3 x week for 20-30mins, whether tempo running or road running for the winter programme. This was 2001 and its all written in black and white in my training diaries and 90+ wickets that year may suggest the training was transferable that season!

The Aerobic/oxidative Work Band

‘Ultimately, the foundations of all performance abilities are built upon the oxidative performance qualities. Through the improvement of the oxidative system the other performance qualities can be developed to a greater extent. Without a solid foundation created by the oxidative system cricketers will not be capable of recovering throughout the course of a game appropriately. This leads to an inefficient athlete that will not be capable of optimal performance late in a competition’.

Matt Van Dyke, Cal Dietz Chart

Matt Van Dyke, Cal Dietz

The three energy system performance qualities include the oxidative, glycolytic, and ATP/Cr-P energy systems. Based on the GPS data taken during the last IPL tournament it is evident how important each 3 energy system are. The three energy systems correlate with the running speeds measured. In simple terms the higher and more intense the effort, the higher the speed. The oxidative energy system functions at lower intensities to allow longer distances to be covered at a slower pace. This quality is also vital for recovery from high- intensity activity, such as fast bowling or running between the wickets, and serves as the foundation for the other two energy systems required in competition.

Training adaptations realized with the improvement of the oxidative energy system range from increased oxygen availability to improved fat metabolism within the body, which makes training and performing less fatiguing on the body. The importance of the oxidative energy system becomes clear when comparing a fast bowler’s’ ability to control his or her heart rate. A bowler with a highly trained oxidative system can perform the skill of fast bowling with a greater level of technical efficiency and at a much lower heart rate than a bowler not trained in this performance quality. This means that a bowler trained in this quality can function at much higher intensities while maintaining an extremely high level of efficiency, ultimately meaning they can do more work while expending less energy. Clearly the oxidative energy system functions as the support system for all other physical performance qualities.

GPS data tells us that the volume of oxidative work is very high. What is essential to realise is that bio-energetic work also needs to be skill-specific. Bowlers have to run. Like strength, power and speed work it needs to be transferable. I’m a “cycling for bowlers free coach”- serves no purpose for me as a fast bowling coach and actually is another knee dominant activity like squatting that grooves an inefficient motor pattern to bowl quickly. The pattern of knee flexion leads to a longer contact time on back foot, which leads to all manner of kinematic failures in the bowling sequence.

I have no data to back my theory but I wonder if the increase in lower lumbar stress fractures in fast bowlers correlates with the increase in cycling for fitness trend over the last 10 years? More bowlers are now knee dominant who spend their time deep squatting, lunging full range and cycling for conditioning [horrible term] and less time on their feet running, jumping, sprinting an actually bowling.

GPS splits workload into 3 VELOCITY bands, which correlate with the energy system categories. Based on these I split bowling into 3 bioenergetic sessions. These can be done as the skill of bowling itself or running-but has to be running. Despite what some strength and conditioning coaches may say and the anti-cardio guys but the majority of the 5-8k covered in a game by a player is mostly band A. In simple terms, the very “slow stuff”- Aerobic/Oxidative. So if you haven’t this band in your training, you have no base loading. You have no foundation for speed work.

What are the Fast Bowling Bio-motor and Bio-energetic Requirements in a T20 Game?

A fast bowler will cover 6-7km in total during a T20 game
3 velocity-running bands

Band 1- 20-25km/hr. /5-6ms/ 200-300 reps per game /2500-2700m total
Band 2- 25-32km/hr. / 6-8m/s / 20-26 reps per game / 350-400m total
Band 3- 33+km/hr. / 9-14ms / 3-6 per game / 100-110m total

Max heart rate is approx. 234bpm/ Average 180-190bpm
They will bowl 24 balls. Varying from max intent to slower variation balls.
They will reach average running speeds of 28km/h [7-8m/s]
Peak running speed of 36-43km/hr. [10-12m/s]
Force- Peak- 40-50N/Average- 15-25N
Power – Peak – 350-500W/ Average- 80-130W
They will spend 70-90mins in total in the outfield

These are the key numbers and should form the basis of all training programmes.

The following data is taken from this years IPL tournament. The data is from 6 of the main fast bowlers who played. Some played all games whilst others only played a few. However it does give an indication of the workload and velocity bands these fast bowlers have to hit during games and training.

Total Tournament Volume

The three energy systems / velocity bands described each play a role in the optimal performance of every bowler and allow the qualities of strength, repeat-power, and speed to be realized to their fullest extent. In other words, the training of these three energy systems allows the body to remain functioning in a high- quality state throughout the stressful training or competition experienced.

Band A- Oxidative Energy System [walking/jogging/technical grooving]

Band B- Glycolytic Work [Running Between Wickets/ Bowling/Fielding]

Band C- ATP [Top speed sprinting]

Note; the 58km/hr. was due to the player wearing the unit in the car on the way home from training

These numbers were a surprise to me and have shifted my mindset with regards training fast bowlers. It has a huge impact on the dietary requirements during the game. In actual fact fast bowlers have little or no need for carbohydrates. Should fast bowlers be eating more of a high fat/ low carbohydrate diet? This would lead to stronger adaptation towards the oxidative system.

Here is the data for one bowler on a training session.

Data taken from the same bowler on match day

I’m sure these numbers come as a surprise to some. To be honest so was I. The amount of top speed- 33kph/9m/s+ work that happens in a T20 game is nominal if ever for certain athletes. So my question is this, to make training specific and transferable why do we spend the majority of our time as coaches on speed work? It’s a highly stressful and neurally demanding method that can have detrimental effect on other capacity such as strength work, reactive work and technical work.

More time focusing on sprinting will mean more recovery time needed if you are adhering to a true top speed session with careful planned auto regulatory drop off %. Could this time be better spent elsewhere? Is top speed work done because it’s the ‘trendy’ thing to do and the best coaches in the world are undoubtedly sprint coaches? However they coach sprinters!

It’s also important to note that the approach speed on the GPS correlate favorably with the 1080 sprint as two of the bowlers have done both. This allows me to be confident in the data taken using the GPS system.

The 1080 sprint data below is taken from a bowler who bowls 84mph. His peak approach speed is 7.71m/s, which is 27.75kph. This is a highly tendon driven and hip dominant bowler who relies on the momentum built up from his run up to hit the front foot contact has hard as he can. This creates massive ‘collision forces’ up the kinetic chain and greater negative acceleration into the front leg on contact. Testing has indicated that the faster a bowler runs in the higher the probability of higher ball velocity. It really is that simple. This leads me to the main reason I work on top speed running.

This is the same fast bowler in a sprinting session. One graph shows power the other speed. Here he hits a world-class speed of 10. 3m/s [37kph]. So in fact he would have hit velocity band 3 on the GPS. However this was in a controlled environment and in fact part of a PAP session where 20m sprinting was contrasted with 15kg heavy 1080 drags. As a side note it works!!

Despite my questioning of the value of sprinting for fast bowlers I do top speed sprint training with my bowlers. Why? Firstly only recently I’ve become aware of the different velocity bands that happen in game and as I mentioned earlier there is a positive correlation with approach speed and ball velocity. This is why I place a premium on increasing the sprinting speed ceiling of every bowler. However I take an ‘engineering’ perspective to my coaching system and can manage every fine detail. Autoregulation and drop off percentages is key to the Pacelab system. A fast bowler who I coach will only ever bowl or sprint MAX EFFORT/SPEED when they are fully recovered. This may take 4 days or may take 6 days. I’ve recently begun to Auto-regulate [AREG] my speed sessions. Every bowling session I USE THE SPEED GUN. Every sprinting session is either using ‘speed gates’, Exsurgo GSPRINT or the 1080 sprint. Absolutely nothing is left to chance? It’s a careful engineering approach. Based on the ‘DB hammer’’ and the ‘Inno-sport’ system, Pacelab training methodology is individualized, data driven and highly specific.

Bowling velocity is the only true transferable indicator of CNS fatigue, efficiency and effectiveness. How many coaches use the speed gun?

The central nervous system [CNS] governs everything. Managing the fatigue levels is key to maintaining performance. Careful planning based on individual needs are essential. Every player will recover differently. If we manage volume based on ‘drop off rates’ I believe every player will be in peak shape every game.

Drop Off Rates

RATE- Speed- -51% 1rm. Allow 3% drop off only. Max effort bowling

MAG- Force- 51-63%- Allow 4% drop off only. Weighted ball overload bowling

DUR- Strength- 63%-74+%- Allow 6% drop off only. Supramaximal grooving bowling

With regard speed session when you bowl 3% slower than the maximum max velocity of the day, stop the session. Otherwise it will increase recovery time. This is why you have to test every session and fixed workout % are worthless. Your 90% effort today may seem like the 70-% effort a few days ago. So don’t sell yourself short. Aim for PB’s every max speed [rate]/power [mag] session. However this approach needs the full respect and understanding of auto-regulation. The CNS can only tolerate 1-2 sessions in a 10-day cycle over 90% intensity.

Bowling max effort top velocity in every training session will limit the ability of the CNS to recover and supercompensate. THE BODY WILL ALWAYS BE IN A RECOVERY/FATIGUE STATE.  However very few know what max effort bowling feels like. It’s harder than most can appreciate. Very few hit it in training but then hit it in competition and suffer injuries due to that CNS spike. The body has never been there before! However that’s another topic completely.

One of the most important information is the recovery rate that rises from drop off rates in each session. For every 1.5% drop off in bowling velocity 1-day rest is required for a full CNS recovery  The degree to which compensation raises above the initial level between sessions (progress) is directly proportional to the degree which fatigue is administered in the previous session. The goal is to manage, calculate, and take advantage of the body’s super-compensation cycle, mainly paying attention to the nervous system. The aim is to be slightly more advanced than the previous session. Managing the CNS will allow this to happen  A 6% drop-off in performance in a training session should yield a 6% elevation in performance the next session of the same type and same motor units if the fatigue is administered properly and recovery is proper.  Takes 1/3rd of session drop off to RECOVER and 1/3rd of the session to supercompensate.

How Does a Max Intent/max Velocity Auto Regulatory Session Look Like?

Numbers indicate 1080 resistance in kg, ball velocity in mph, running speed in meters per second and power in watts

This was a MAG/FORCE/POWER session using the 1080 sprint and a normal weighted cricket ball. The purpose was to increase the amount of force this bowler has in every stride, including the impulse stride [IS], back foot contact [BFC] and front foot contcat [FFC]. We emphasised the ‘mass [M] component of F=MA in this magnititude session. The other session is very much an acceleration dominant session. The aim was to increase the resistance on the 1080 until the velocity of the ball dropped below 6%. He would then have two opportunities before the session was terminated. Failed delivery 13 and 15. Session terminated delivery number 16.

Every resisted session is finished with a non-resisted skill repetition. Whether in a strength session or a technical session. Due to the SCHMIDBLEICHER PRINCIPLE. The brain remembers the last thing you do. “The Schmidblecher Principle states that the last thing you do has the most profound impact on motor learning and/or central nervous system adaptation. So finishing a set with crappy technique has a negative impact on your motor learning”

Pacelab 1080 sprint data and GPS match day data shows that ball the majority of the 3^rd delivery of every over is the fastest and ball and the 5^th is the slowest. I believe it’s due the heightened state of the CNS with the 3^rd ball [Olympic lifting coaches often say the 3^rd set is normally the best] and the psychological implications of having 1 more ball left in the over. These numbers are best on bowling approach velocity and ball velocity on delivery. It’s an interesting trend that I will research more into.

Notice how the 3^rd grouping [3kg resistance] on the drop off session was also the quickest in the above table. I’m convinced there is something in it. The 5^th ball ‘theory’ is where speed work comes into I believe. If a bowler can increase the pace ceiling o

So where am I going with all this?

I don’t see value in glycolytic training for fast bowlers unless it’s entirely specific. Bowling overs. Fast bowlers should work on either end of the bio-energetic continuum. Speed/ATP and Tempo/Oxidative. The stress involved in the middle band, glycolytic can often lead to burnout. This was also the late great Charlie Francis’ belief. The middle runs [70-80%] serve no purpose. Cost to benefit ratio makes it obsolete in my opinion.

This middle/glycolytic/band B zone should only be trained in training or match specific practices. Bowling 6 balls, resting 30secs and repeating 6 times before having 2 min recovery and repeating 4 times. This is the only time a fast bowler should enter this band. When it’s specific and highly transferable. Shuttle running, tabata runs, and watt bike 30 on/30 off sessions should not be prescribed to fast bowlers. It’s like asking a formula one car to become a taxi!

How to Implement the 3 Velocity Bands in Training

1- Oxidative work

Tempo bowling or technical grooving works as active rest between strength/power works). This session can be performed on grass/soft ground for an added training effect based on ‘Achilles’ needs and TENDON TUNING. Non-stop 3 min bowling is my favourite. Simply bowl at 70% intensity jog and repeat. Build up the volume over a 4-week phase.

The benefit of this method goes beyond Capillarization.

Build muscular stiffness through large amount of repetition (foot contacts)
Ankle strength
Rhythm & Relaxation
High speed coordination
Improve workload perception
Recovery capacity

2- Glycolytic

This is where match days overs fit in and based on the principle of specificity and making training transferable I ONLY BOWL IN THIS BAND. Apart from medicine ball threshold circuit, which are more intensive and extensive tempo work in actual fact but I’m less concerned with the 70% effort zone here, this zone is only performed by ACTUAL BOWLING. Based on the GPS data the only time a fast bowler goes into the glycolytic zone is when they bowl. So, why do anything else? I’m training fast bowlers. In actual fact the majority of bowlers don’t even hit this zone. Their approach would be under 25kph [6.9m/s]. Which in my opinion isn’t fast enough.

Match day practice with fielding as active rest. Simple but effective

3- ATP

‘Just bowl as fast as you can’. Take direction away and bowl into a wall for a phase with max intent [run and gun]. Bowl approximately 10-12 balls with 1minute rest between each delivery. It’s essential that velocity be monitored for drop off. 3% drop off the session terminated. @1080motion bowling comes into this category

Then move onto a phase where direction is introduced. I use V-FLEX which is a form of ‘implicit spatial training’ that allows the subconscious mind to be the coach. It is essential the fast bowler still remain trying to bowl as fast as they can but to do that without consciously thinking of it.

The superiority of Knowledge of results [KR] versus Knowledge of performance [KP] is analogous to the superiority of external over internal cues. An external cue asks the bowler to focus their attention on something external to the body during performance – such as delivering the ball through the V-Flex nets. An internal cue has the athlete focus on the movement of the body during performance, such as the position of the arms during a delivery. Internal cueing leads to failure. Our one conscious cue is MAX INENT!!

Following a phase of max effort implicit learning I would then introduce tactics and game situations in a ‘tactical periodisation’ model. It’s all about maximum velocity bowling.

What has become evident globally is the advancement of batting has far exceeded that of fast bowlers in terms of skill levels. Maybe not in athleticism, but the last time I looked wickets weren’t taken in the gym. Fast bowlers need to take it back to basics. Train to get faster and move that top end speed, which subsequently allows the slower/variation balls to be more effective and have the capacity to recover and do that skill over and over again. Oxidative work needs to develop the foundations, skill work needs to be performed at match intensity and top end speed work needs to be carefully managed and Autoregulated with ‘drop off’ management at the centre of it.

One of the most important factors to consider when coaching fast bowlers is the ‘residual effect’ of training.

How long does a training capacity stay in the system before it begins to de-train? The residual effect of aerobic work is approximately 30 days. After an initial phase of oxidative work the benefits remain for 30-days. So there is no need to over-do it, Introduce it sporadically every 4 weeks to maintain a base without detracting from the capacity to increase top end speed.

”To get to your highest bowling potential, you must be fresh enough to be at high quality-power levels at least 1-2 x week in a training cycle for 90% of the year. If you wait until pre-season to bowl to effectively address power you have wasted your prior training efforts’

A, Aerobic capacity begins to decline around 30 DAYS

B, Maximal strength ability begins to decline around 30 DAYS

C, Anaerobic capacity declines around the 18-DAY mark

D, Hypertrophy gains decline around the 15-DAY mark

E, This is the major one as a FAST BOWLER. Max Speed declines around the 5-7 DAY mark

Conclusion

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 motor learning. By bowling frequently you’ll optimize technique and coordination (intramuscular and intermuscular).

The combination and appropriate training of all three-performance zones plays a pivotal role in improving and maintaining the necessary optimal performance needed by every fast bowler. Without the appropriate training of the oxidative energy system, no other qualities are capable of being improved to their maximal extent. When this training model is followed, the performance zones build upon each other to allow optimal performance. The key to success is the management of fast bowlers BIOENERGETIC LOADING as well as your strength work

Bowlers have to be bowling all year. There cannot be a phase of more than 4 weeks when the skill of fast bowling isn’t practiced. However there needs to be a different focus with the energy systems at the heart of all programme designs. Session volume, intensity, the surface and frequency need to be managed accordingly. The system can tolerate intensity and volume separately but cannot do both together. Too many bowlers are being asked to be ‘ racehorses’ and ‘workhorses’ together. That leads to Neuro-confusion and also neural burnout. Let alone turning those ‘in between type 2A fibres towards the profile of the slower type 1 slow twitch fibres. It’s one or the other. However due to the mismanagement of workloads and understanding on the ‘high-low’ model of micro-planning too many bowlers are now avoiding the oxidative energy system which we know make up 80% of the fast bowlers skill-demands during competition. The modern day fast bowler may look like Tarzan but bowls like Jane.

About Steffan Jones

Director of Sports and Wellbeing , Wellington School
Global fast bowling coach
Rajasthan Royal IPL2019. /Hobart Hurricanes BBL2017

Steffan Jones is the former Somerset, Northamptonshire, Kent and Derbyshire fast bowler who forged a career out of getting the best out of himself physically. He is an ex-pro cricketer of 20yrs, and is the last dual pro between rugby & cricket. Steffan is recognized as a global Fast-bowling performance expert. He is one of a very few specialist coaches in the world who can truly represent James Smith Governing dynamics of coaching.

Steffan is currently one of the small number of people in the world who holds an ECB level 3 qualification as well as a UKSCA accreditation in strength & conditioning. He is now a fast bowling specialist consultant to various professionals and team globally, and currently employed as the Fast bowling performance coach of the IPL team Rajasthan Royals. He is one of the first UK based coaches to be employed in the IPL.