Just Fly Performance Podcast

454: Steffan Jones on Isometric Training Integration in High Velocity Skill Development


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Today's podcast features Steffan Jones. Steffan is a trailblazing fast-bowling coach and ex-pro cricketer, known for his integrative, creative, data-backed training methods. A former Somerset and Kent bowler with over 200 wickets, he’s the last dual-sport pro from English cricket and rugby. With degrees in Sports Science and coaching certifications, Jones founded Pacelab, blending biomechanics and constraint-led training. He’s coached for Rajasthan Royals in the IPL and joined Ludimos in 2024 as Strategic Advisor, pushing fast bowling into the future.
Among the various training sub-modalities, isometric work stands out as a low-risk, high-reward method that minimally interferes with an athlete’s high-speed capabilities on the field.
In today’s episode, Steffan explores a range of topics related to isometric training and athletic performance, with a special focus on fast-bowling velocity. He discusses both long-duration and overcoming isometrics, offering insights on how to incorporate these techniques into sport-specific training programs. Additionally, Steffan delves into complex training methods, pre-fatigue strategies for elastic output, and collision-based training concepts.
This episode emphasizes key principles for blending general strength with elite sport performance.
Today’s episode is brought to you by TeamBuildr’s Gym Studio and the LILA Exogen Wearable Resistance Training Sleeves.
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View more podcast episodes at the podcast homepage at https://www.just-fly-sports.com/podcast-home/
Timestamps
5:46- Enhancing Fast Bowling with Isometric Exercises
7:21- Enhancing Performance Through Isometric Exercises
14:09- Balancing Specificity and General Strength Training for Athletes
18:39- Optimizing Recovery with Long Isometric Holds
28:12- Optimizing Performance Through Isometric Training Fundamentals
34:17- Optimizing Performance Through Tailored Bowling Training
40:32- Isometric Training for Enhanced Joint Stiffness
54:30- Integration of Strength and Conditioning in Coaching
Quotes
(15:36) "The only true specific thing you can do is your skill itself."
(18:41) "A lot of people don't understand that the long isos, when you get fit enough, strong enough, resilient enough, they're actually recovery."
(23:11) "Anything below 80% intensity, the brain sees as a different skill."
(37:34) "But my back foot contact, because that's a long ground contact time, my back foot contact around the ankle is short duration."
(39:02) "That's the problem with isometrics. Unless you've got a sort of a dynamometer or a force deck, You have no knowledge of results. So it's pretty boring and the brain switches off as such. But yeah, obviously I use different stuff. I use G Strength and Remaker and all those (to measure force)”
(47:30) "And collisions are not going to be improved by doing concentric work. Collisions are going to be improved by doing eccentric and isometric work."
(52:35 "If I have a knee-dominant bowler who's who takes a long time to get warm, who's who's fast twitch or their intermediate fibers do most of the work. They never get to their fast twitch fibers. So then a pre fatigue complex would be great for them. And they go really do a, do a set of 10 squats and then expect them to bowl. Yeah, it works. Do us do a 200 meter run and then expect them to do an explosive bowl. But have you tried that? That is such a great feeling."
About Steffan Jones
Steffan Jones is a globally renowned fast-bowling coach, celebrated for his innovative, science-driven approach to cricket performance. A former professional cricketer, Jones played as a fast-medium bowler for Somerset, Northamptonshire, Derbyshire, and Kent,
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Just Fly Performance PodcastBy Joel Smith, Just-Fly-Sports.com

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