by Andrew
Since you have worked with Dale Steyn, I just wanted to know what weight training he does as he isn’t a big man, but he bowls quick.
What exercises does he do?
Hi Andrew,
when I started with Dale in 2005 he was 22 and had finished growing, the male finishes bone growth at 22.
The goal was to fill out the final skeletal growth with musculature which would allow Dale to bowl quick and carry progressively greater workloads as he got older.
The conditioning coach at the Titans, Rob Walter, had Dale learn compound movements with Olympic lifts.
A qualified conditioning coach or biomechanist can explain this in greater detail, but in a nutshell these are whole body movements with an Olympic weights bar to generate force and build power.
Morne Morkel and Dale trained with the other Titans players in basic lifting technique to learn this. The loads were periodised and technique was put before weight.
Dale is also genetically gifted with lots of fast twitch muscle fibre, he is built for speed. The goal of the weight training has been to develop the power which is the foundation of Dale’s speed.
This has been supplemented with work on bowling technique to make sure that Dale’s mechanics are smooth and effective to generate maximal speed with minimal effort.
Check out the section on Cricket Fitness for more ideas.
Regards Coach
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About Richard Pybus
I'm Richard Pybus, I've coached Pakistan, Bangladesh, Middlesex, Titans and the Cape Cobras in South Africa and the goal of this site is to help you to play winning cricket.