Bowling faster

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Jonesy

Jonesy

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Bowling faster

Okay, so Liz kindly referred me to post this in this forum.

I am 14, a bowl medium pace with an open action (I think). I don't want to be express pace, I just want to have enough pace. What can I do?

I'm not overweight, far from it, but I'm not that fit. Beep test I got 8 or something but I reckon I coulda gone higher. My action, I don't reckon it is the best, it isn't fully smooth but it has got me a bowling average of 5 or so this season :p
 
Re: Bowling faster

Jonesy said:
I'm not overweight, far from it, but I'm not that fit. Beep test I got 8 or something but I reckon I coulda gone higher.
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8 is not great, but it is a hell of a lot better than my pathetic 7.2 effort.
 
Re: Bowling faster

Hi Jonesy, do you play any sport other than cricket?

Do you have any injury we should know about?

The 14 year olds that I train generally record an average of 12 in the beep test so perhaps we can work on this ;)

To reach your goals you need to address your fitness and your nutrition but I think we shall leave the latter for now :D

Take a look at http://ericcressey.blogspot.com/2007/05/cricket-training-for-speed-strength.html

You need to address your core so please read through http://www.simplycricket.net/what-the-heck-is-core-training-all-about-anyway-t440.30.html

Then have a look at David's bodyweight programme http://www.harrowdrive.com/wp-content/uploads/2007/07/harrowdrive_turbulence_training_4-week_bww.pdf

I know it is a lot to read but it will help you get up to speed [sorry, another pun not intended :laugh:]

Any questions, please ask, when you have read these, I am sure we can help you.
 
Re: Bowling faster

Liz Ward said:
Hi Jonesy, do you play any sport other than cricket?

Do you have any injury we should know about?
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1. No, but I regularly walk quite a bit and play basketball on weekends as a social thing. Plus PE and Sport at school, which would go for 4 periods a week. I got all B+'s in PE.

2. No, but quite often I used to get pains in the inside of my knee, and I would walk and run gingerly when I had that, but I don't have that often now.

What would be the best and easiest thing to do to improve my core?
 
Re: Bowling faster

So what exercises can I do without them, as there aren't many you mentioned in that post that I can do without having equipment. I just want to know because I'm really trying to get into this.

Thanks.
 
Re: Bowling faster

Jonesy said:
So what exercises can I do without them, as there aren't many you mentioned in that post that I can do without having equipment. I just want to know because I'm really trying to get into this.
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Planks, press ups and chin ups can all help core strength.
 
Re: Bowling faster

planks worked quite well for me, i had a resonobly strong core, till i stopped doing them :laugh:, it just sort of dropped of....
 
Re: Bowling faster

jimmy33 said:
planks worked quite well for me, i had a resonobly strong core, till i stopped doing them :laugh:, it just sort of dropped of....
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Third Principle of Training: Since the body is adaptive, any gains made will be lost if the programme of exercise is stopped, the body cannot store fitness. This is called reversibility. ;)
 
Re: Bowling faster

Liz Ward said:
Third Principle of Training: Since the body is adaptive, any gains made will be lost if the programme of exercise is stopped, the body cannot store fitness. This is called reversibility. ;)
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So I'll have to do core work for as long as I want to keep it strong? :eek:

Would actually playing cricket in the summer which works the core prevent this reversibility?
 
Re: Bowling faster

manee said:
So I'll have to do core work for as long as I want to keep it strong? :eek:
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Afraid so Manee ;)
manee said:
Would actually playing cricket in the summer which works the core prevent this reversibility?
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To an extent. Playing cricket does work the core if you activate the core whilst playing. I cannot remember the last time I saw a cricketer do this.

I would recommend a maintenance programme during season.
 
Re: Bowling faster

Jonesy said:
So what exercises can I do without them, as there aren't many you mentioned in that post that I can do without having equipment. I just want to know because I'm really trying to get into this.

Thanks.
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Fantastic Lachlan. All the exercises in my article can be performed without equipment or alternatives and I would prefer you to perform lunges without equipment anyway.

Take a look at my last post on 'what the heck is core training all about anyway? The medicine ball and body bar are for progression only. If you wish to progress, ensure you can perform the basics first and then you can use a basket ball instead of a medicine ball at your age and a broom handle instead of a body bar.

Instead of cables you can use exercise bands; these and a swiss/stability ball are inexpensive and if you are keen, ask Santa for them ;)

As for dumb bells, use baked bean cans (full ;)) or a couple of bottles of water.

Always remember posture and alignment and if you have any difficulties, please do not hesitate to ask for help.
 
Re: Bowling faster

took a look at that thread, but couldnt find the use for the body bar, so if you could can you give me the link to the exercise?
 
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