Assisted Single Leg Deadlift

By Herman Liebenberg (Athlete Michelle van Tonder)

The Assisted Single Leg Deadlift is a good exercise to improve single leg deadlift technique.  The exercise helps to better understand “hip hinge”. It allows the athlete to add more weight in a controlled environment, and it is a good example of how to address the posterior sling.

7 Key Factors for Developing Fast Bowlers

By Adrian Le Roux

In February I came across a very good article written by Eric Cressey – 6 Key Factors for developing pitchers (baseball). Almost immediately I switched over to my ‘cricket brain’ in that not only can these factors probably be implemented by most sporting codes but it will definitely be applicable in the development of the fast bowler. Most people will not give you a direct answer when you ask what makes a successful fast bowler. However they all focus on outcomes …  and successful outcomes were likely heavily driven by a collection of processes. So with that in mind here is 7 factors that will help you develop as a fast bowler.

1. Keep an Open Mind

The bowler has to be willing to try new things, a new approach. If plan A doesn’t work move to plan B. What works initially will take you to a certain level but what takes you to the next level will most of the times not be the same. You the bowler along with the coach will have to ‘buy-in’ – a full buy in into a new approach to ensure steady progression.

2. Planning

Identify a window in your training year where the largest improvements can be made. Periodization is an important component and with the correct planning within a structured program progress is inevitable. Do what you need to do before you do what you want to do

3. Attention to detail

Execute the program, ensure quality time and train with purpose. Stay away from mindless routines. Ensure a good and safe training technique in the weight room but also in the nets. Bowl with a purpose, bowl with intent. Do not get distracted when you train.

4. Diligence

Put in the time and work hard. Mediocre efforts will not bring you anywhere. Put in the effort to create the consistency needed. Find individual exercises and training sessions that work for you. Maybe add a competition element in your session to ensure that you work towards a bigger goal and with the right intensity.

5. Workload Monitoring

By monitoring what you do in preparation (chronic workload) in comparison to what you do in a competitive week (acute workload) is critically important in the management and self-management of you the athlete. Ensure adequate workload both in bowling and strength & conditioning activities to develop a protective element against injury. High workload or inadequate workload can both hurt you. The relationship between workload and injury is far from straight forward and will differ from individual to individual. Give yourself the best chance. Read, learn and understand workload management.

6. Continuity

With more and more demanding schedules it is a challenge to have continuity in your training program. It results in a great deal of fluctuation throughout the competitive year. Limit periods were there is a large volume of training followed by very little or nothing. Aim for consistency. Together with point number 2 that focuses on a sound periodization plan consistency in training are essential to optimize the development of the athlete.

7. Environment

From personal experience I cannot stress this enough. The facility that you train in and the training staff that assists you must automatically encourage you to want to get better. When you walk into a facility you must feel like you belong and that you are going to go from average to good to great. The correct training environment will make steps 1 – 6 so much easier
References

1. Cressey, E. 6  Key Factors for Developing Pitchers. Eric Cressey High Performance Training, Personal Training. Blog. Baseball Content. February 28, 2017

2. Gamble, P. Reducing injury in elite sport. Is simply restricting workloads really the answer? Sports Performance and Research Institute New Zealand.