Blog By Coach Steffan Jones

“I’ve walked millions of steps over time but that doesn’t make me an expert walker. The repetition of a skill has to be purposeful and variable. “Practice doesn’t make perfect, practice makes permanent.”

For motor learning to occur effectively and successfully repetition and practice are necessary to get better. However, the quality not quantity of the practice is key. Performance training requires variation and variability for motor learning and improvements in strength coordination to

The key to mastery is adding VARIABILITY into your training.

There are 5 ways to add variability to your fast bowling coaching. be successful.

1. Complex training

2. Fatigue induced learning

3. Induced randomness/chaos

4. Same but different

5. Create feel and overload

LILA EXOGEN Wearable Resistance on Upper Arm


WEARABLE RESISTANCE can be used in two ways: “Developmental Corrective” tool or “Performance velocity enhancement” tool. In terms of creating change as a corrective tool, the EXOGEN suit by its internal mechanical loading (IML) focused design creates feel and allows the subconscious grooving of a movement pattern. EXOGEN allows the athlete to simply focus on completing the skill – that’s their one conscious cue. The coach has less need to provide verbal cueing. The drill itself is the subconscious coach. The pattern of the Fusiform (detachable weighted loads) can overload or groove the new pattern.


LILA EXOGEN Wearable Resistance on Upper Arm and Forearm


Wearable Resistance (WR) is the future of fast bowling training. The future cannot be found under a barbell. It’s specific, overloaded and variable. “Although non-specific resistance training can induce neural adaptations and increase the power production of individual muscles, it appears that to maximize transfer to specific sports skills, training should be as specific as possible, especially with regard to movement pattern and contraction velocity. This type of training can be expected to enhance intermuscular coodination and ensure that the muscles are “tuned” to any newly acquired force-generating capacity. Adding a load to a sports movement would seem to be a suitable strategy to achieve this specificity, although the amount and direction of added resistance would need to b covered, (Young, 2006, p.80)



About Steffan Jones

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 20 years and is the last dual pro between rugby & cricket.  Steffan is recognized as a global Fast-bowling performance expert.

Steffan is currently one of the small number of people in the world who hold an ECB level 3 qualification as well as a UKSCA accreditation in strength & conditioning.  He is the leading coach in England on teaching and using heavy ball contrast training for fast bowler development.


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