Continued from “Preparing Fast Bowlers According to Their Stage of Learning: Part I”
To turn the ‘ON’ button to the ‘learning mode’ and change technique the bowler needs to be engaged and open to learn. This is where the art of coaching comes in. Finding ways by adding variability to help the bowler progress to the next stage of learning. It already has a preferred pattern; to create another one requires hard work and the respect of how we learn new skills- motor learning.
When performing technical intervention work I overload the action in 4 different ways.
- Density
- Volume
- Variability
- Intensity (weight or speed)
These methods encourage skill adaptation and skill progression. Similarly to learning a new language you would firstly learn the alphabet, then a word, then a sentence, then a paragraph, chapter and finally read a book. Learning to bowl fast is exactly the same. Its skill acquisition and constantly encouraging and challenging the status quo will enhance the learning process.
Stagnation and repeated technical work at a level that has already been mastered will ultimately lead to intervention failure or worst still player drop out.
Stress, progress, adapt, challenge and repeat
Too often we see fast bowling coaches trying to change a bowler’s mechanics through the use of visual and audio commands
without first knowing how each bowler learns and processes information. This is based on Neuro-Linguistic Programming [NLP], which describes learners as Visual, Auditory and Kinesthetic leaners. It differentiates how humans prefer to take in information. It has its critics and recent research suggests this thought process is incorrect but what is clearly evident that most fast bowlers learn by seeing or doing! Exercises to change technique need to CREATE FEEL and look SPECIFIC! This is especially true for Neurotype 3 fast bowlers. These are ‘technique geeks’ and love drill work.
The reality is that unless the bowler is at such a low level of proficiency the intervention doesn’t normally stick. Unless the movement is either overloaded through intensity [tempo/weight], volume [reps] or density [time] the bowler will have the same action for life. Adding stress to the action when a bowler is young is an ideal intervention method but needs careful planning and understanding. However one could argue that any new intervention method is advance for whatever levels the bowler is. All bowlers regardless of skill level learn by the way of one or more of the modes of instruction. It is important to note that most athletes, around 80% are primarily visual learners. They like to see what they are doing wrong. The coach’s role is to then prescribe the corrective method that will then allow the bowler to subconsciously drill the right sequence. That is the ultimate aim. To allow the bowler to consciously focus on the completion of the skill with maximum intent whilst a carefully selected exercises does the coaching for them through various constraints.
The drill is their subconscious coach.
‘By focusing on the outcome and putting the effort into completing a physical drill and gaining feedback from the results the process of learning will be greatly enhanced’
Even if a bowler has been playing for a long time I would still regard the first intervention session as the stage 1 unconscious unskilled [incompetence] stage. The corrective methods and the complexity of the intervention will dictate the rate of progression, which will be dependent on their current actions. If their current action ‘works’ both effectively and safely I wouldn’t introduce them to stage 1 skill stability stage where the drills are static in nature. However there is always something that a bowler can work on. Javelin throwers would always do technical drills in their session so why would a bowler just bowl in the nets to improve? There’s always something that can be improved. There are always drills to be done without bowling a single ball. A bowler doesn’t need to be bowling for 40mins at a batter to get better. Yep they will do at some stage, that’s learning the ART OF BOWLING but the foundations need to be built to enable that 40min session to be more productive. It is important to note here that I would regard a 40min session as a tempo bowling session where the intensity should be around 70% effort. It is impossible for a fast bowler to be working on developing max speed for that long. We need to have a focus for each session and an understanding on the stress we place on the bowlers system. During a 90mins session with me, a bowler would bowl a cricket ball for 20mins max at the end with a good 1 min rest between each max effort ball. Before that they have various drills to do, working on rotational power, delivery stride, the drop step and block, hip-shoulder separation, heel contact, back foot contact drills, upper body power, arm speed work, weighted ball work, skill-stability work, corrective strength work and other key drills.
When a novice bowler delivers a cricket ball for the first time and executes the highly complex action they consciously talk themselves through it. Each ball bowled needs to become a habit and performed at the subconscious level. This is why the skill-stability exercises produce remarkable changes in a bowling action. Progressing a bowler from skilled -unconscious to skilled conscious depends on the corrective strength methods and shifting the learning process to the subconscious. With corrective strength the drill itself is the coach whilst the conscious mind simply focuses on putting maximum effort into every repetition. Providing external feedback and knowledge of results will also enhance learning. For example; using power monitors to make sure the bowler is aware of how hard they are actually throwing a medicine ball.
Telling a young bowler too stop falling away will never work as it’s an internal cue and ultimately when they bowl they will think about ‘not falling away’, which means they are thinking about ‘falling way’. Now falling away becomes the goal of the subconscious. This is why everything we do and say as coaches has an impact on our bowlers. We need a large pool of knowledge and understanding on a number physical, technical, tactical and psychological dimensions.
Learning a skill (skill acquisition) is different than mastery of a skill. Once the basic skill is learned there is no need to relearn it over and over. So, to create a different pattern you need to respect how we acquire new skill.
I’ve often wondered why the cues I give bowlers work. I’ve recently researched and read a vast number of books and papers on motor learning which has validated all my methods. Along with ‘corrective strength’ I use a lot of visual image cues for them to copy [action-intent model] or childish/immature verbal external cues. These methods work at all levels. The subconscious mind is radically different from the conscious mind and the more immature and sillier the cues the better.
Provide only ONE CONSCIOUS CUE. Don’t cloud the brain.
Implicit learning, through a constraint led approach, which what the skill-stability paradigm is based on, is the learning of complex information in an incidental manner, without awareness of what has been learned. Implicit learning may require a certain minimal amount of attention and may depend on attentional mechanisms. The result of implicit learning is implicit knowledge in the form of abstract rather than verbatim or aggregate representations.
The attractors of fast bowling. What are they?
There are 3 key positions of the bowling sequence. Each are attractor sites and key determinants of fast bowling. Creating stability around these sites is a KPI [Key performance indictor]. They are Back foot contact [BFC], front foot contact [FFC] and delivery position [DP]. These are the nodes that have a direct impact on performance. In fact, the ‘impulse stride’ or the penultimate step has shown to be the number 1 key determinant of fast bowling but that’s more biomotor quality dictated. Having the Reactive strength and stiffness to absorb, avoid deformation and lowering of the COM and the propulsion into back foot contact [BFC] is essential. Get it right here and the rest will take care of itself. The 3 kinematic attractors are merely a consequence of an effective and efficient impulse stride. So along with speed training for the approach, the impulse stride is the number one training priority. However, in terms of technical training the 3 attractor sites are always focused on. Based on the needs of the bowler and their limiting factor.
So, how does it all link up. How does the skill-stability paradigm work around the stages of learning?
- STAGE OF LEARNING- UNSKILLED-UNCONSCIOUS
The beginner bowler attempts to do the skill-stability stage 1 exercises and simply go through the motion. Often they ridicule the exercises as a pointless exercise. In my experience these are often the bowlers who have been swayed into thinking all problems are solved in the weight room with a barbell. They can’t get the sequence together but still believe they are doing it right. They are highly inefficient at certain aspects of the bowling action. They are both unaware they are making a mistake and are unable to perform any intervention drill properly.
SKILL STABILITY EXERCISE-Overload skill-stability stage 1 [static stability]
Exercise method 1- Iso-holds. Here the bowler simply holds the position for 3-5 mins. It can also be seen as an ‘EXTREME ISOMETRIC’ popularised by Jay Schroder and the ‘Inno-sport’ crew. I’m a massive fan of his work and its great to see the resurgence of their methods through the work of Max Shmarzo, Joel Smith, Jake Tuura, Cal Dietz, Matt Van Dyke, Alex Nutera, Kelly Bagget, Chris Korfist and a few others.
Holding each position grooves that pattern. When the body hits these positions in the full sequence ‘it’s been here before!’ Lock the position and contract the muscles around the ankle, knee and hip.
Exercise method 2- Iso-push. Now the bowlers have created structural integrity and stability through TUT [time under tension] I progress to providing a more intense stimulus and strengthen the attractor sites via ‘overcoming isometrics’.
This is the foundation phase of motor learning and change. The goal is to build strength through isometric contractions in the key bowling positions and develop an awareness of those positions. What does it feel like to brace the front leg? What does it feel like to have your feet land under your hips? What does it feel like to have your hips square on and both feet pointing forward. How does it feel to bowl with hips and shoulder line separated?
Neurotype dictates what Isometric contractions to use in the SKILL STABILITY PARADIGM. Iso push- Overcoming isometrics have more transfer to concentric strength and are more neurologically demanding. They are best suited for short, very intense efforts, for neurotype 1A and 2A athletes, and have a greater impact on strength than size. There is no eccentric contraction involved.
Overcoming Isometrics are a great method to reduce Muscle slack .The immediate and high intent action of going from relaxed to maximum tension stabilize the co contractions and limit muscle slack around the key attractor positions of the bowling action based on the position trained. This ability is a key determinant of fast bowling. TAKING THE SLACK OUT OF THE SYSTEM. Having the ability to eliminate muscle slack is having the capacity to make the most out of our elastic muscle properties in movements.
Type 1B fast bowlers rarely do any ISO PUSH/ISO HOLD (8sec+) skill stability isometric work, as they need to utilize the SSC. Isometric work has the potential to neurally fatigue a type 1B fast bowler. They spend more time on reflexive training, like ISO-catch or ISO react. It is essential that they also have an eccentric + dynamic element to their training.
Similar to type 1B but for a different reason, Type 2B fast bowler should very rarely be perform overcoming isometrics as the max intent and the lack of ‘feel’ created will cause them to over train and ultimately fail on their journey to add bowling velocity-their CNS will be fried!
- STAGE OF LEARNING- UNSKILLED-CONSCIOUS
After a few sessions and after a few additional practices away from the session, the bowler begins to be aware of the inefficiency in their action. They become conscious of the flaws but haven’t quite mastered the technique to help improve the sequence. They know what they have to do but can’t do it for a number of repetitions. They get frustrated easily. This I feel is an important stage. They understand it but can’t repeat it. This is where the bowler needs to realise that they have to do the drills in their own time away from the structured sessions.
Otherwise the new skill will never be automatic and STAGE 4 is just a distant dream! They are now conscious of being unskilled! Frustration, anger, worry and boredom kick in very quickly. Begin to add in exercises that involve movement, sequencing and closer to the speed and motion of fast bowling.
The key at this stage is keeping them engaged and motivated. You need to maintain the trust they have in your skills as a coach. Giving them a different stimulus keeps them engaged. Here I progress to stage 2 of the skill stability paradigm and make the exercise more dynamic in nature.
SKILL STABILITY EXERCISE – Overload skill-stability stage 2 [dynamic stability]
Exercise method 3- Iso-dynamic.
Photo/video of drop and block lunge. Proinertial lunge. BFC Pulsing. Oscillatory delivery position. Drop and catch.
Exercise method 4- Iso-catch
Take the new understanding and stability in the key position and add variability, chaos and controlled movement. This will develop postural awareness and further engrain the positions by using more challenging and dynamic movement. Various overloading methods are used at this stage. Concentric and eccentric contractions form the basis of the exercises. Dynamic movements train the body to absorb and use force in key positions. Stage 1 was about teaching he body to be stable in the positions.
- STAGE OF LEARNING- SKILLED-CONSCIOUS
Having reiterated the point to the bowlers that they must keep doing the drills away from the sessions they begin to consistently repeat the technical sequence. However at this stage they have to remind themselves and cannot subconsciously perform the drill. They have to tell themselves, stiff back foot contact, brace front leg, square the hip etc. This is the most important stage of the bowler learning the new technique. At this stage they are aware of what they are doing but don’t see it when they bowl at a batter for example. A lot of players get stuck in this phase because they have to ‘think’. They have to mentally control the movement. This stage requires patience from both the coach and the bowler. The easy thing to do here is dismiss the drill as being pointless and ineffective and move back to just bowling in the nets. The key point to remember here is that, ‘you’re/they’re not far away’. Keep believing in the process and the results will come.
This is the stage where many bowlers become very good at drill work and terminating the intervention process here will develop a ‘fragile bowler’. They look good with the drill work, but it doesn’t transfer to on-field performance in an unstable sports environment.
This is the stage most bowlers get to very quickly. To encourage progression and keep the bowler stimulated the bowler will then progress onto stage 3 of the overload skill- stability model where specificity becomes the key addition to the programme. Up until this stage volume, intensity and density in parts of the action have been sufficient overloading mechanisms. It now needs more complete and advanced methods to progress.
SKILL STABILITY EXERCISE – Overload skill-stability stage 3 [ballistic stability]
Exercise method 5- Iso-react.
The final phase is about expressing the force potential developed in key positions into a more specific and ballistic movement. This is the power and speed phase, which will transfer directly to game readiness. This phase is about using the stability developed in the first phase and the energy absorption and dynamic/chaos stability in the 2nd phase and using it effectively and efficiently up the kinetic chain form proximal to distal. This phase is about learning to transfer energy up the chain and how to create hip and shoulder separation.
From experience, as a coach and as a player, coaches need to be aware that between stage 3 and 4 the bowler will get very frustrated. Here is the stage where the bowler begins to doubt and blame external factors outside of their control. They start thinking too much.
This is the stage where I introduce the concept of contrast training to enhance the potential of direct transfer. By coupling/contrasting/super setting a skill-stability exercise from the previous 5 exercise groups with the full bowling sequence it creates a small ‘transfer window. The subconscious still has the exercise grooved into the brain whilst performing the full sequence. This can also be used as a pre or post technical fatigue method. Where as opposed to the exercise potentiating the pattern, it fatigues the key node and creates feel and sometimes ‘exaggerates’ the flaw where the body self organizes and corrects itself. The pain involved with incorrect alignment is not something the body wants to do! The Golgi tendon organ [GTO] is a highly sensitive protective organism.
There is considerable evidence showing that actually ‘thinking too much’ when you bowl is avoidable by initially coaching the bowlers in a specific way so they understand what they are doing in a ‘non-technical’ way. So instead of coaching the young bowler to ‘use his front arm more because it will give you direction and power’ start using techniques that use analogies and descriptive examples. For example, I tell my bowler to ‘imagine knocking the batters off bail off with his/her elbow and catching it with your hand in the air!’ So it’s a ‘bend and send’ motion of the leading arm. They can then picture what they need to do without having to over think the technical reasoning for it.
This type of analogy allows ‘many bits of information about a skill to be presented to the learner in one manageable chunk’ [Farrow, et.al]
The subconscious communicates differently. The subconscious mind doesn’t talk in words [ever dreamed in words]; it talks in emotions and pictures.
I believe a game changer for technical transfer is the Exogen suit by Lila Movement. The Exogen suit is a revolutionary product that allows the subconscious to become your coach. Additional loads, called ‘fusiforms’ are placed on key areas of the body in various formations, either to overload for developmental [technical grooving/change technique] purposes or performance focused to increase ball velocity, running speed and trunk rotation speed. EXOGEN™ Exoskeletons offer an unprecedented advantage over all other forms of resistance training available today. It is the first and only generation of resistance technology that offers an intrinsic coaching queue to improve skill and technique, in addition to conditioning improvements. The mechanism for its use as an intrinsic queue centers around two aspects of the product design. The target loading specificity of the loads which allow direct placement of the load on a target muscle and the resultant local proprioceptive awareness that has the targeted ‘localised’ resistance the load placement offers during a specific movement or skill that immediately accentuates or challenges that skill making the user aware of either how to self-correct or the need to self correct.
‘The Fusiform LOADS are biomechanically engineered to follow your natural muscle architecture allowing gravitational mobility. This basically means they can bend and flex according to gravity with little restriction allowing streamlined application to body contours even during movement. A feature unlike anything I’ve experienced before. FUSIFORM, not only allow you to target specific muscles but specific movements and skill patterns, something unprecedented in current resistance training methods’- Level One Certification Exam.
Exogen molds to the athlete and allows fast bowling to occur without the restriction of normal overloading methods. Its unique in that the body doesn’t perceive it as an external resistance. Internal Mechanical Loading defines the very unique proprioceptive experience when combining light variable resistance [LVRT] with our compression-based, EXOGEN and Fusiform Loads. This system blends and disperses resistance over the entire body or body part so there isn’t a focal point for the load like traditional resistance equipment. This is called ‘internal mechanical loading because the user does not perceive the load as external but rather as inside or part of the body. This is in contrast to traditional training equipment where the user is very aware they are using external equipment. Large external loads that the user is very aware of stimulate proprioceptors to automatically trigger protective mechanisms that will change the movement profile in to reduce the chance of injury. This often results in restrictions on movement that are often counterproductive to ones desired activity.
Whether to change technique, for example grove the pre-turn/pivot pattern on back foot contact or increase arm speed through loading the bowling/throwing arm upper arm region, Exogen really is game changer for ‘specific strength’ training.
- STAGE OF LEARNING- SKILLED-UNCONSCIOUS
‘Evidence suggests once a player reaches the SKILLED-UNCONSCIOUS stage, thinking actually interferes with skill execution’.
The final stage of skill acquisition is stage 4. Here, as coaches we will be able to observe a bowler whose mastered the skill! This is when as coaches you know you’ve made a technical change and a difference to their game. You have had an impact on that young bowler’s career. At the end of the day that’s why we coach. It’s to have an impact and make an impression on their career. They trust us to help them.
As coaches we need to tailor our sessions to cater for the needs of individuals and where they lie on the stages of learning. Bowlers cannot dwell on a drill if they have already mastered it. Move them along as quickly as possible to stage 4 skilled conscious where transference of training will be more physical, tactically and mentally determined. Bowlers don’t want to be driven by technique so as coaches we need to be smart in what we prescribe and how long they stay with that exercise. The weekly training needs to be specific to their stage of learning. Don’t go back to the beginning. ‘When you know the alphabet, you don’t revisit it if you’re reading Shakespeare’.
When the bowler reaches this stage, the key is designing ‘tactical drill work’ and adding the element of game awareness and game sense. There’s no point having a technically sound bowling action if it doesn’t channel the cricket ball with power, speed and accuracy at key areas on the pitch. Ultimately fast bowling is about results and not a ‘looking good’ contest!
Implicit learning the V-flex way
Coaches often talk about hitting the zone or an area, but where’s the area? The area is merely an imaginary target zone that is of no use to the bowler. There is no visual zone for the bowler to aim.
“Prompt the bowlers’ brain to adapt to the new emergent spaces within its receptive field of view with the minimal amount of commands and explicit instructions” -Tim Nicely. V-Flex technologies Inc.
Enhancing space and creating a visual zone/area through a CLA (constraint led approach) will ensure reliable results that can be counted on when the pressure of competition occurs. Without V-Flex in place, bowlers have had to rely upon imaginative visualization; making themselves believe they can see the parameters of the area to hit. Unfortunately, they can’t.
Imagination is no substitute for materialization.
For example, a highly effective and undertrained delivery is the ‘yorker’. Get it right and its nearly impossible for the batsman to score. However, accuracy is essential for its effectiveness and due to a fear of failure it’s a delivery that is rarely seen in modern day cricket. Why? Coaches ask the bowler to hit that zone by the batsman’s feet. However aiming for the feet will invariably lead to landing shorter and resulting in a delivery that’s ineffective.  In comes the V-flex to create that zone. To bowl an effective Yorker the bowler simply has to get it through the ‘tunnel’. Harder than it looks but with time, discovery and self-organisation every bowler can hit the target.
Vflex is an awesome solution for tactical awareness. “The key to unlocking command and control potential rest entirely upon our ability to enhancing and simplifying space”.
REPETITION ISN’T THE ANSWER DURING TRAINING, REWARD IS!! Knowledge of results [KR] not knowledge of performance [KP] is always more effective for motor learning and skill acquisition.
New findings in neurology show that neurotransmitters that facilitate faster learning and/or enhanced performance are released when the brain is forced to predict outcomes. Fast bowlers limit the amount of deliveries during the training process because repetition is an inefficient way to train. Implicit training methods insure correct neurotransmitter release. It is crucial that each delivery be unpredictable due to the brains dislike for repetition. MONOTONY is the brains worst enemy. Whether technical change or tactical enhancement there is a process to follow and the boss is always respected. THE BRAIN IS YOUR BOSS!
Conclusion
I fully appreciate technically drilling a bowling action is both tedious and a long-winded process. Both for the player and the coach. Often the coach feels he’s taking the easy option by just standing back and letting the player do the work on their own. If prescribed properly the only coach they will ever need is the constraint drill itself. You are now redundant! What we must realise as coaches is that leaving them learn themselves is actually benefiting them more than we appreciate and just letting them learn by doing is the best thing we could do. Technical reinforcement work has to be done. As coaches we need to sit back, manipulate [add constraints], monitor, observe and only guide them when the sequence isn’t correct.
Implicit learning the skill stability way!
IDENTIFY- ISOLATE- CONSTRAIN-OVERLOAD- REPEAT
Coaches need to be aware of the constraints that occur during skill acquisition. ‘The challenge for the coach is how to integrate the vast amounts of sport science information, difference of opinion and methods into their training and competition programmes’.
Finally I truly believe that every bowler should be coached in a holistic manner. Both technical work and Physical work are equally as important. Prescribing key stressors based on their learning styles and the stages of motor skill development will ultimately determine the success of the intervention and your reputation as a fast bowling coach. There is a process to respect to create technical change, which is why I designed and follow the ‘Pacelab process of intervention’.
‘ASSESS DON’T GUESS’ on all aspects of fast bowling performance.
Free Training Guides!
Sign up for the newsletter, get your FREE eBooks, and receive weekly updates on cutting edge training information that will help take your knowledge of athletic performance to a new level.