Analyse and identify in detail the weaknesses of the player/ competitor/ participant or self.
My weaknesses are as a fast opening bowler that I am not consistent with my bowling, especially to do with length of the ball. Improving on consistency will make me a much better and effective opening bowler. Consistency leads to improved confidence, accurate bowling, success in wickets, maiden overs, and enhanced line and length. A good line and length is the line is the direction of the ball in accordance to the batsman's stumps, while the length is the area of the pitch where the ball bounces. Bowling consistently around this area will increase my chances of taking a wicket. My line will also depend on whether the ball is swinging in the air or seaming off the pitch. Most batsmen like the ball wide outside off stump or on or around leg stump, so I should avoid bowling in those areas too much. These are the consequences of not bowling a good length. The length of the ball will determine whether the batsman will play on the front or back foot. Length depends on the type of bowler; as I am a fast bowler, I should tend to aim for a shorter length to utilise pace and bounce. However, this is an area of weakness, because I tend to pitch more of a full length. The ideal length for a bowler is one where the batsman is unsure whether to play forward or back.
Also I believe another of my weaknesses is to be more accurate with the pitch of my ball with the new ball. I find it hard to control the new ball. The swing is too much for me so my deliveries are a little wayward. The movement of the new ball is what I need to improve on. Also at the end of the innings I can sometimes under perform in pressure, especially if it is going to decide the outcome of the game This does lead to a couple of wides and therefore extras. Another weakness is that I have no variation in my bowling. Variation in my opening as an opening bowler is ideal. The batsmen will get easily familiar to my bowling and therefore get easy runs from me. I can vary with my bowling with the slower ball, off cutter and the odd yorker. This will come with more confidence and ability to bowl it accurately. A final weakness of mine is bowling to left handers. I find it hard to change the line and length to the left handed batsmen, this leads to me giving more extras away. Comparing to a perfect model can be one of my weaknesses. I do not have a perfect model. Having a perfect model does lead to more confidence and determination to be like him and to have success just as he has on the pitch.
Suggest what training/ practice methods might be used to improve performance. Outline a six week training/practice programme that will be used to improve performance
There are different types of bowling, fast, swing, seam, spin, and within these categories there are different types again; for example, off spin or away swing. For my six weeks of training I'm going to look at fast bowling. Fast bowling means that the bowler is trying his best to unsettle the batsmen with his speed. There are various different skills that make the finished action of bowling and in each one we are looking for specific things.
Week 1 –
In week 1 I am going to concentrate my training on the run- up of my bowling. This is a vital area to perfect because this is the bases of the performers delivery. A strong and fast run up is highly effective to the bowler because the run up allows the bowler to build up the momentum and speed for the delivery. Also the posture of the run up for a fast bowler is key because this gives a slight indication to the batsmen on what type of delivery is expected. This technique is vital because
The way in which I am going to train my run up is to do short sprint tests to improve my speed over a short distance. The Bleep Test is crucial here because this enables me to improve on the specific area I need; speed. Speed is hugely important because a very speedy run up allows the maximum output of power and therefore more speed of the delivery which is more likely to give difficulty to the batsmen.
These are the results of my bowling after 3 over’s in week 1, concentrating on my run up only. The thick red line and length, is a perfect line for a right hand batsmen. The dot is the perfect pitch of the ball and the thin red line should follow the direction of the ball after pitched; as it seems outwards.
This is weeks 1’s results; I have bowled 3 over’s (18 balls) and achieved these results. As you can see, I am not pitching the ball in the correct area/circle. You can also see that at least 44% (8 out of 18) of my deliveries are over pitched or even prove to be a full toss. This can prove to be easy runs for the batsmen. Also, from the results you can see that 30% (6 out of 18) of my deliveries were either short or wide of length. The black cross shows that that was my best ball, the ball which troubled the batsmen the most and was closest to the perfect line and length.
Week 2 –
In week 2 I am going to concentrate my training on the coil position of my bowling. The coil is the position that the bowler holds after the jump and where his body in the air just before to load. The coil offers the great accuracy on line and length, as this is the stage is where you aim your delivery.
The way in which I am going to train coil motion is to concentrating on the load, do walk through for a full session. Run up should not consist of more than a couple of paces. To start with the action should be slowly walked through, though it can then be developed to a very slow jog. Repeating this motion will gradually build a common rhythm, so that I get used to it and therefore perform it as a learned skill.
Week 3 --
In week 3 I am going to focus training on load position of my bowling routine. The load is arguably the most important prior to the deliver, this is because all in one swift movement the speed, power and momentum is shifted from the coil position to the ground and onwards. The quicker and straighter the load motion is performed the higher the chance of hitting the correct line and length.
The way in which I am going to train the load is similar to the coil. Concentrating on the key points is essential. The load must be tight to the body, the head must be straight and the hand high to allow a good release and the front foot must be snapped down to stop rotation over the front foot. Take each part of the skill and concentrate on it individually, using a video camera to be able to assess the outcome
These are the results of my bowling after 3 over’s in week 3, concentrating on my run up, coil and load. The thick red line and length, is a perfect line for a right hand batsmen. The dot is the perfect pitch of the ball and the thin red line should follow the direction of the ball after pitched; as it seems outwards.
This is weeks 3 results; I have bowled 3 over’s (18 balls) and achieved these results. As you can see, I am pitching the ball more around about in the correct area/circle. You can also see that at least 27% (5 out of 18) of my deliveries are over pitched or even prove to be a full toss. This can prove to be easy runs for the batsmen. Also, from the results you can see that 22% (4 out of 18) of my deliveries were either short or wide of length. The black cross shows that that was my best ball, the ball which troubled the batsmen the most and was closest to the perfect line and length. As an overall evaluation, on average I bowled a better ball. This is due to working on techniques for an opening bowler through the past 3 weeks.
Week 4 –
In week 4 I am going to be concentrating my training on the release of the ball. This area of the routine can be varied and altered in different ways. This can be beneficial to the bowler because it may fool the batsmen to play an s hot incorrectly. Also this part of the routine needs to be performed correctly or otherwise there is a likelihood of injury to the back.
The way in which I am going to train the release of the ball is again similar to the coil and the load. Doing this as a sequence works much more efficiently and effectively and therefore leads to better outcome.
Week 5 –
In week 5 I am going to focus my training the follow through of my bowling routine. This follow though is a perfect way to end the routine; it enables you to finish the momentum off with speed and accuracy following the ball. No follow through disallows you to create the one motion of the bowling routine, from the coil to the follow through. It stops the momentum to be carried, which is essential to fast bowlers.
The way in which I am going to train my follow through is as a one big routine with the previous weeks; run up, coil, load and release. When concentrating on the follow through first concentrate on the snap down of the front foot. This can be done through visualization and allows practicing the snap within walk through. It must be practiced by stamping the front foot down then sliding it back slightly to allow the weight to go over the front foot in a straight line. This is then co-ordinate into a drill for a straight follow through. Setting cones down in a straight line up to for about 4 yards from the stumps, about 1 yard out, does this. This means that when following through you can’t fall out as you’d trip over the cones. It consciously keeps the bowler within the straight lines
Week 6 –
In the final week I am going to be concentrating on my training of my overall bowling accuracy. With a trained run up, coil, load, release and follow through it will be a shame if my line and length goes wrong. This is the factor that tests the batsmen.
These are the results of my bowling after 3 over’s in week 6, concentrating on my overall bowling action and run up. The thick red line and length, is a perfect line for a right hand batsmen. The dot is the perfect pitch of the ball and the thin red line should follow the direction of the ball after pitched; as it seems outwards.
This is weeks 6 results; I have bowled 3 over’s (18 balls) and achieved these results. As you can see, I am pitching the ball a lot more around in the correct area/circle. This proves that I have known trained my techniques and succeeded in them to bowl a better line and length. You can also see that at least 11% (2 out of 18) of my deliveries are over pitched or even prove to be a full toss. This can prove to be easy runs for the batsmen. Also, from the results you can see that 0% (0 out of 18) of my deliveries were either short or wide of length. The black crosses show that that they were my best balls, the ball which troubled the batsmen the most and were on the spot of perfect line and length. As an overall evaluation, on average I bowled an exceptionally good 3 over’s. This is due to working on techniques for an opening bowler through the past 6 weeks.
To conclude from my results I can state that I have become a fiercer opening bowler. I have worked on my weaknesses as I went along my six week training programme, which I designed to work on my bowling techniques of run up, coil, release and follow through.
Identify some of the factors which affect performance in both positive and negative ways
The positive ways in which affect the performance are varied, they may consist of factors such as intrinsic and extrinsic feedback. Intrinsic feedback is self motivational of the player, where as extrinsic feedback is feedback from an outside source such as a coach, spectators and achievement/goals such as medals and trophies. Feedback from a coach is vital because it allows the performer to correct my weaknesses and also to improve my strengths .This can all added to be a positive way that affects performance. As well as positive/negative feedback from the crowd can affect the performance in both ways. Physical fitness is the most important criteria for a successful bowler. Follow strict diet rules and exercise regularly to have a perfect body and shape. This is vital aspect that affects the performance, because staying fit enables the performer to perform at the full potential. Also eating the correct balanced diet leads to high energy levels and therefore a much efficient performance.
The negative ways in which affect the performance are reasons which may to be due to the weather. Bad conditions are likely to have an affect such as wet outfield and pitch/bowling crease. This will enormous affect on my performance because not having the correct footwear may lead to an injury or a fall whilst bowling. Also the rhythm of my bowling will be ruined as that I will have to adapt to the circumstances. This is because the speed of my run up will have to slow down to minimize any risk of any fall/injury and therefore this will prevent me from bowling a deliver at 100 %. Finally, the pitch itself will be damp so the ball will react differently to it; as it will from a normal dry pitch. Also a factor such as fatigue obviously affects the performer. This is because if the player is tired, he/she will have no motivation or urge to perform their best, and therefore affect there fitness physically and mentally.
Also factors that affect the performance which are more specific to the bowler are the conditions of the ball; a brand new ball will swing more because of the shiny lacquer coating and a hard seam. As the ball gets older, it gets softer and loses its shine, but polishing one side of the ball will help keep the ball moving in the air.
Also The pitch; green tops favour bowlers because there's usually moisture under the pitch, which helps the ball to swing, especially if the sun is out. Bowlers can get movement off the wicket if the pitch is cracked. Aiming for the cracks can help the ball move quite considerably.
Finally, the weather is always in the bowler mind; a cloudy, overcast day is perfect for swing bowlers. The moisture in the air will help the ball swing more.
After practicing/training for 6 weeks assess how much improvement has been made
Bowlers require both explosive strength and speed, combined with good muscular endurance, in order to be able to maintain a high number of over's. Poor fitness and muscular strength will result in inaccurate bowling, and greater risk of injury, especially for high speed bowlers. This is because all players will at some time in the game, play a combination of batting and fielding, the below training program will aid all opening bowlers. For aerobic training I aimed to spend at least two sessions a week performing some form of aerobic training over a period of 45 to 60 minutes plus. This exercise did not need to be at a high intensity (Heart Rate at about 65 - 75%). I always was able to finish with a good level of sweat. Good forms of aerobic exercise I used are cycling, rowing, and running. I had a poor fitness level; therefore I worked on spending 15 minutes on each of these three exercises, aiming to build up to 45 minutes plus on one of the disciplines. The aim here was not only to get fit whilst working for 45 minutes plus, but to also keep my mind busy and focused whilst performing a simple exercise; it may become lonely out on the boundaries.
However on each technique I worked on in my six week training programme, I feel that I can still improve. Also throughout the six weeks I found out that in each week there was always something not just right to make me performance 100% each week.
Firstly, I need to again work on my run up. I have analysed the motion and it needs to be rehearsed to be improved. The rhythm is lost for a number of reasons:
1. Stride pattern and speed
2. Not keeping to straight lines
3. Awkward rhythm
To solve all three of these things the same drills can be done. Within the run up length cones are set out for each stride. This is the correct stride pattern and gives the bowler a guide as to where they should be speeding up. Having the cones in place means the bowler can’t ‘duck out’ of the run up, therefore keeping it straight. The stride pattern generally helps to keep the rhythm right but if it doesn’t fully correct it the bowler should concentrate on keeping their head going forward.
Secondly, I feel that my coil position can improve. I have analysed my coil and I have a good high coil positioning. The jump is a good height above the stumps allowing a greater force when coming down. This will be correct as long as the rest of the action is correct. However, sometimes the action goes wrong and the head will have a tendency to fall out and the front foot to twist. This will aggravate back problems and make keeping the ball straight and swinging away difficult.
Thirdly, my load also could have been slightly quicker and swift. The load can tend to stray away from the body. It needs to be close into the body close to the chin. This stops the action slipping out. It also tends to stop the head falling out of position if the load is correct. This can be practised with simple repetitions of the action making sure the load is the correct place from walk troughs up to full speed.
Fourthly, my release can defiantly do with improving. This is because I have noticed that I release at the wrong time. It shows the arm too far over the head causing the head to fall out and the back to arch. This has a knock on effect to the landing and the follow through and makes keeping the ball straight very difficult. I should aim to have an improved version of the release point. It is higher above the head, therefore straighter. This puts less pressure on the base of the spine and allows a smoother follow through. The way to practice this so it is correct is the same as the run up, if you keep the head straight it make getting the rest of the action correct easier. The same drill can be used for the practising as the approach. Thus helps to keep the arm in the correct place therefore bringing it over to the correct point of release.
Fifthly, my follow through can stray at times as well. At least once in the over, my analysis shows rotation over the front foot, which leads to falling out and back injury. This means the follow through isn’t straight and causes the ball to either go wide on the off side or to be pushed down leg. On the other hand, I should attempt to lessen the rotation over the front foot and a smoother follow through. It allows a straighter follow through which means the ball goes straighter when released. The follow through is a vital element towards this as if it is left uncorrected it can cause a great deal of injury by falling out. The further the bowler falls out the more they will push the ball down leg side. To correct this error the bowler practices stamping their front foot down in walks through and then pulling it back slightly so that all the body weight goes over the top of the foot and the weight goes in a straight line, keeping the head upright.
Discuss with the player/participant/competitor the result of the 6 weeks practice/ training and record his/her views. In a self-analysis the candidate must discuss his/ her conclusions with a teacher/ coach and note their views/ reactions.
The principles of the P.E.P are summed up in a small phrase called ‘FITT’. ‘Fitt’ is the P.E.P summed up in four small categories. These categories break down the P.E.P and make it easier to achieve your targets and how to go about doing that. The 4 categories are:
F- Frequency (of sessions)
I – Intensity (how hard/intense)
T- Time/ Length (what time of year- maybe offseason)
T- Type of Training- (Specificity- correct sport)
Frequency -- Frequency of my sessions was three times a week with each session lasting up to 30 minute. In each week I would take numerous results and consequently find an average for the week. The average helps a huge amount because it is an easy way to compare my results for analysis.
Intensity -- My sessions were not very hard, in each week the actual training time that I had took is about 30 - 40 minutes each week. My first few weeks were not very intense, because I hadn’t worked my action as a whole motion. However, in week six, they became a lot more intense.
Timing -- The timing of the training periods in terms of the year was not good at all. Firstly, I was off season, so therefore I could not practice in match level if the training is working or not. Week by week I improved my training times as I had more to do and therefore more to perfect. Thus showing I have progressed.
Type --As I have explained before, the type of training that I was doing was specific to my bowling action. Also during I aimed to increase my muscular endurance and overall fitness. I felt that this principle of fitness is the most likely to help me in my sport; cricket. In cricket, you do need strength or flexibility as a bowler. Speed does help but only in the aspect of the run up in bowling.
Throughout the whole six week programme, I have linked in every week’s evaluation to ‘Sport’. Commenting about, how specific my training sessions are and how specific it is to the sport/activity that I have chosen. I think that choosing various techniques of the bowling is specific to cricket because being an opening bowler, you need to conserve some energy to field but more likely to bowl another spell later on in the innings. So, I would need to spare some energy and determination if I would need to bowl a 2nd spell. This is very important in a game because the 2nd spell is very likely to be at the end of the game, which means it is vital for you not to give away any free runs away. This can be prevented by bowling an accurate line and length. Therefore, at the end of the game I hope I won’t be as tired careless to give any freebies away. This is what I have worked on over the six weeks and consequently, making it specific.
I have progressed perfectly well over the 6 weeks by each week making the resistance harder to test my self. Progression is vital during Personal exercise program because if there was no progression then I would be in the same position as I was from the start which is obviously no good. I’ve progressed through my bowling action step by step for a more efficient and beneficial training.
Successfully, there was no reversibility during the weeks. I did not need to practice again over my step by step training, however I did not finish the week perfecting the technique. There were no other problems that occurred over the six weeks of training.
