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In this episode, Jack Mclean, a physical performance coach, is joined by Ross Herridge to explore the critical elements of training pace bowlers for speed and resilience. The discussion covers various topics, from developing speed through effective training to managing injuries and workload. Ross also provides guidance for those looking to break into high-performance sports roles.

Highlights from the episode:

00:00 The Importance of Speed in Bowling
01:08 Effective Strategies to Increase Bowling Speed
02:13 How Fast Bowlers Stay Safe and Avoid Injuries
03:07 Building Fitness for Pace Bowling
04:23 How Bench Players Stay Match-Ready

Unique Demands of Cricket Roles:

Cricket has diverse physical requirements across roles like pace bowlers, spin bowlers, and batters, with varying demands on game days. Fast bowlers typically aim to maximize speed for competitive advantage.

Factors Influencing Bowling Speed:
Bowling speed depends on two key factors:

Genetics: Fast bowlers often exhibit fast-twitch muscle qualities and stiffness.
Anthropometry: Characteristics like height and long limbs contribute to creating greater angular velocity.

Strategies to Enhance Speed:

Focus on biomechanics, especially the run-up velocity to build momentum before delivery.
Individualized plans to target areas that impact performance directly.

Common Injuries in Pace Bowlers:

Frequent injuries include hamstring strains, lumbar spine stress fractures, and side strains, with stress fractures being the most time-consuming to recover from.
These injuries often stem from the high impact of absorbing 6–9 times body weight through the front leg during delivery.

Load Management to Prevent Injuries:

Monitoring the number of balls bowled per session.
Managing rest periods between bowling workloads.
Adjusting training intensity to match individual needs reduces the risk of overuse injuries.

Aerobic vs. Anaerobic Conditioning:

In pre-season, aerobic base building (long-duration running/biking) is emphasized to enhance cardiovascular endurance.
Training shifts to high-intensity, repeat-effort sessions as the season progresses to reflect in-game demands.

Adjustments for In-Season Workloads:

The game schedule (e.g., five-day test matches) naturally dictates fitness and workload management. Training is tailored to complement match-day exertion without overloading players.

Managing Non-Playing Squad Members:

Non-playing members (e.g., 12th man or extended squad) maintain readiness through structured training days.
Main training days focus on core skills, while lighter skill days include supplementary activities like fielding or physical preparation.

Data-Driven Monitoring:

GPS and athlete management systems track workload, including running and bowling loads, to guide decision-making and optimize performance.

Seasonal Transition of Training:

Pre-season focuses on building a base through longer-duration training.
In-season, training intensity aligns with the demands of competitive cricket, transitioning to shorter, more specific sessions.

Key People Mentioned:

Andrew Weller
Aaron Kellett
Tom Redin
Carl Halibry
Pete Atkinson

Key Concepts Discussed:

Ecological Constraints
Fast-Twitch Muscle Fibers
Biomechanical Optimization
Run-up Velocity
Running Economy
Lower Limb Stiffness

Connect with Ross:

LinkedIn:   / rossherridge1  
Instagram: https://www.instagram.com/rosco215?ig...
X: https://x.com/rossherridge?s=11

This episode is a must-listen for AFL staff, athletes, and aspiring professionals who want to understand the intricacies of preparing pace bowlers physically and mentally for high-performance sports.

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