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COUNTERING MUSCULAR AND MENTAL DISSIPATION

Presented by Macka Jensen

Introduction: Physically and mentally in your game of lawn bowls there are some factors that could easily be altered to lift your performance. A little physical effort here, a little mental strategy there and you could rapidly change your muscular and mental responses. There are other factors, though, that seem far too daunting. It is unlikely that anything will alter these. You can, though, alter your own response to those factors, so they don’t bother you anywhere near so much. Begin today by creating that miracle you desire in your performance that will lift it to the next level. Be willing, though, to accept any miracle that’s on offer. Some kind of breakthrough will occur if you respond positively to the following topics discussed. There are some important biological responses in this article that you may not be aware of that take place during your game that dramatically involves your poor playing performances!

Biological responses: All movement from the start to the finish of the delivery action are subject to muscular and mental dissipation by internal forces, the intensity of which largely depends on the segment of activity being performed e.g. static: adopting the stance position, dynamic: the delivery action. Body movement between these two segments of the delivery is certainly characterized by loads that produce biological responses ranging from stability; structural and functional adaptations, respiratory restrictions, overuse of energy, loss of muscular power and mental interference. There are some explanations that we probably don’t need to hear and some veils we do not need to see. Mystery equals magic. Ignorance equals a chance to employ the imagination. Uncertainty, often, equals a tantalising sense of hope. To counter these responses between the segments of activity performed involves an understanding of the postured positions in both static and dynamics elements, which are as follows;

• Static deals with the equilibrium state of the body at rest, in the stance position behind and on the mat and the postured position in the follow-through,
• Dynamics deals with the general case of the body in motion as a result of the action of forces.

Stability: Stability describes the resistance of a body to losing its static or dynamic balance. A body can be considered to have some degree of stability when at rest, such as in the stance position behind or on the mat and also throughout the forward motion to the postured position in the follow-through action. The stability of a body in equilibrium depends primarily on these three factors, namely; the weight of the body position, the vertical line of the centre of gravity with reference to the base of support, the height of the centre of gravity with reference to the base of support.

Variables: Static: stability is increased if the line of the centre of gravity is central to the base of support, which is created by a wide, yet comfortable, positioning of the body and feet e.g. the stance position behind and on the mat. Dynamic; most bowlers require a stable platform from which to project the jack or bowl; where continued stability is required following the application of the bowler’s external force that depicts the posture with the centre of gravity centrally located. If the direction of an external force is known, a bowler might displace his or her centre of gravity closer to the edge of the base of support nearest to the external force in order to enhance stability e.g. 70 to 90% body weight over the front foot at the point of release of the jack or bowl and the follow-through. The culminating point being stability of the postured position in the follow-through for the eye, hand and aiming point alignment.

Production of muscular force: There are many factors which can influence the effective force that muscle groups can produce during the delivery action (e.g. simultaneously stepping and bending forward with the pull of the backswing of the pendulum arm. Experimental studies of muscle function have, however, identified a number of neuromuscular factors which play an important role in the internal behaviour of muscles and the mind. Listed in the following paragraphs are some of these factors and their influence on muscular force production.

Muscular dissipation: Dissipation of muscular forces are caused mainly by the excessive time factor spent in the rest or stance position on the mat, which has a dramatic effect on physical movement in the following areas such as; mental dissipation, mechanical coordination, stability and centre of gravity, elastic energy, muscular lockdown and excessive use of body energy. The cause and effects of these elements are explained as follows;

Mental dissipation: It should also be noted that whilst in the static position, bowler’s are apt to go into a mental state of unnecessary and excessive checking of their feet, grip and body alignment, or at times an internal conversation or argumentative dialogue with themselves, which in turn is destructive to the levels of the bowler’s performance. “The longer you stay in the stance position with eccentric checking and mumbo jumbo the worse it gets!”

Mechanical coordination: From the stance position the mechanical forces of the delivery begin simultaneously with a pendulum arm action and forward downward body momentum; should these forces not begin simultaneously the power force become segmented and the maximum force is dissipated. This area of mechanics is coordinated as follows; the pendulum arm action is the same speed back and the same speed forward so that the release of the jack or bowl coincides with 70 to 90% of body weight balanced over the lead foot in the follow-through postured position. While these actions are necessary to produce power of movement, there are many instances in the biomechanics where the forces acting are balance in a way that no motion is produced e.g. the stance position behind and on the mat, and in the final follow-through posture for the eye, hand aiming point alignment.

Elastic energy: Active muscle, together with its tendinous insertions and connective tissue, is quite elastic in nature, and when stretched is able to store energy. Some of this energy is subsequently dissipated as heat, but if the stretching eccentric phase is followed closely by a concentric action e.g. the back and forward swing of the pendulum arm, then a significant portion of the stored energy can be recovered by understanding and countering the following statistics;

• After 1 second delay 30% of the stored energy is lost

• After a 2 second delay 80% of the stored energy is lost,
• After a 4 second delay almost all the stored energy is lost.

This elastic behaviour of muscle is advantageous in that it increases the effectiveness and efficiency of muscular work which involves a stretch-shorten cycle of muscle action e.g. commencing simultaneously with a continuous motion when stepping and bending forward with the pulling back the pendulum arm within the 4 to 5 second limitation, this action also helps prevent damage occurring to structural elements during strong eccentric actions e.g. the drive shot. If the dynamic action is commenced within 5 seconds of coming to the static position; the elasticity of the muscles of the stored energy is then retained for the pull and forward phase of the delivery, thereby increasing the efficiency of the bowler’s action, in that additional work is accomplished by the plantar flexors (the flexing muscles and joints of the feet) without a corresponding increase in muscle metabolism. This recovery of strain energy, which represents a significant proportion of the total energy required for delivering the jack or bowl at a moderate speed. A muscle’s compliance decreases with an increase in force generation (more motor units required), but eventually it plateaus at a level to commensurate with the compliance of elastic structures which are in series (i.e. end-to-end) with the contractile elements, principally its tendon.

Muscular lockdown; In lawn bowls, muscular lockdown is the natural and tensing or flexing of muscles that contract or relax to support the body in the various rest positions e.g. an upright stance, stooped or a crouch position. An example of muscular lockdown is, when getting out of bed first thing in the morning or after sitting down in a lounge chair for a short period, it is the required straining and stretching movement of joints, tendons and body muscles that take place when rising to the standing position. It is an energy force that must be exceeded to create motion and there is always a resistance to motion present. Although in a lesser stress state, this take place during the delivery when the bowler moves from the static stance position to the dynamic delivery action and has the following cause and effect;

• Cause: It is caused by the natural reaction of the body to maintain balance and support of its weight, and the longer you stand in the upright position on the mat the more resistance it becomes to unlock. This resistance is greatly increased when movement begins from a crouched or stooped position because these particular positions place far greater tension on joints, tendons and muscles.
• Physical effect: When movement is initiated after long posture in the stance position; it can cause body fatigue through the excess required energy force, loss of balance which in turn causes poor alignment and induce inconsistent delivery length.
• Respiratory: Too long in the stance position restricts chest movement and the process by which oxygen and carbohydrates are assimilated into the system and the oxidation products (carbon dioxide and water) are given off, a process by which energy is produced in the absence of oxygen; fermentation. It may in some cases induce giddiness on forward movement e.g. loss of balance.
• Crouching: Irrespective whether you are young or old, when the body is placed in this position on the mat, “believe it or not,” it is a stressful muscular position. When this position is adopted you can actually feel the strain of muscles rapidly locking down to support body weight. The disposition of the body also dramatically restricts breathing and the process of the respiratory system, which for some may cause giddiness on having to rise upwards slightly to commence the forward motion. When the delivery action is commenced is has a tendency to restrict the forward movement and the amount of muscular exertion required is 10 times greater than movement from an upright stance position, this is because the initial movement commences from greater displacement of muscles, tendons and joints in the feet, ankles, knees, back, arms, shoulder and neck areas. With some bowlers this position may be an irritant to inflammation of muscle, joint or back injuries.
• Stooping forward: This forward position with bent knees after 5 seconds has a muscular lock down with restrictions on the forward muscular movement and the respiratory system but to a lesser degree than the crouch position.
• An upright stance: Commencing from an upright stance allows greater freedom of forward movement but with delays beyond 4 seconds the muscular action becomes inhibited in a lockdown situation. If the delivery action begins simultaneously around the 4 to 5 second mark by; stepping forward with a downward forward action of the upper body, legs and the backward swing of the pendulum arm, allows an unrivalled ease of a greater production of muscular force with better balance. Too long in the stance position also restricts the process by which oxygen and carbohydrates are assimilated and disposed, but too a much lesser degree than the crouched or stooped position.

Educational process: Most bowlers don’t actively and deliberately use their own brains, because they listen to others rather then using their own physical and mental ability. Your brain and body is like a machine without an “off” switch. If you don’t give it something to do, it just runs on and on until it gets bored, emotional upset or physically mentally tired. One thing that this article represents is a way of looking at human learning, what some people might call “therapy,” I think it’s more appropriate to describe it as an educational process. Basically it’s developing ways to teach lawn bowlers how to use their own brains and body. Applying this to lawn bowls it should be now appreciated and understood that the above and following described corrective methods both physically and mentally are set to improve performance but may not cope with every situation. Unusual incidents in your performance not specifically provided for in this article will no doubt occur. Because each individual bowler differs in his or her mental approach to the competitive field, it is well therefore to remember that the physical and mental aspects of the game are framed so that the application of common sense will resolve most difficulties. These aspects are set out as follows;

Physically: In order to counter the mental state of unnecessary and excessive checking; one has to be more self-reliant by using one’s own powers of confidence and mental independence by separating the passages of their conscious and subconscious mind as follows;

• Static: This begins behind the mat and is done by unconsciously adopting a relaxed feet and upright body position and then visually check your grip once and once only, this is called automation and is based on the fact that you are confident that it is correct and do not have to check it again, that you have successfully performed the required physical action in a subconscious state of mind. If you dare during this process look at your actions you will instantaneously go into the conscious state, an area of the mind where you should not be.
• Dynamic: This begins by transfixing the eyes on the aiming point with the only one thought in mind; culminating the delivery action with eye, hand aiming point alignment. The powers of concentration on this objective should be so engrossed that it blocks out your hearing, thinking, smell and taste. The only conscious state should be seeing the alignment. The sense of feeling for length should be in the subconscious state of automation. Then and only then automatically step into the stance position on the mat without adjustment. Pause no longer then 4 to 5 seconds and commence the delivery. This restriction of eye movement and blinking controls concentration; balance, alignment, length and the passage of thought. Visually at the culminating point of the follow-through the hand must come to and be seen in the eye hand aiming point alignment, if not the bowl will likely be released off its intended alignment path.

Note: If the eyes blink or movement takes place off the aiming point when moving from the position behind the mat to the mat stance position or through the delivery action, the bowler’s concentration, balance, alignment, length and passage of thought will be lost and the precise delivery action will err. In relation to the stance on the mat bowlers must comply with the Laws of the Game in relation to Foot-Faulting.

Mentally: Most bowlers are prisoners of their own brains especially the moment the game does not go their way. This article educates you to step out of that prison, in plain words give your brains a little direction, because it will either just run randomly on its own, or other bowlers will find ways to run it for you,  and if it’s the opposition they may not always have your best interests in mind. It’s as if you are chained to the last seat of the bus and someone else is recklessly driving. Now on the other side of the coin many bowlers have an internal conversation or argumentative dialogue with themselves, which in turn is destructive to the level of the bowler’s performance. “The longer you stay in this dialog state with this hyped mumbo jumbo the worse it gets!”

Remediation: This deals with remedying of a knowledge deficiency, you’ll be surprised what you will revise or don’t know especially in terms of coaching services and education process as follows.

Coaching services: Seek out an international coach and umpire as applicable, or get a club course on the laws of the game conducted by the club. These directions are as follows;

• Go to a qualified national coach and learn the basic and advanced tactics of the game. Should you select your friends instead of a coach feel assured that they will run your brain as described above,
• Be coached by a national coach who will raise your playing attributes to the next level. Again avoid the on green experts, if they were as good as they make themselves to be they would be playing at international level,
• Go to an umpire or an umpire’s course or a club course run by a registered umpire and learn the Laws of the Game. “Knowledge dispels fear”,
• For the purpose of mind training seek out a coach trained in sports psychology.

Inspiration: Some very powerful bowlers think of themselves as being strong and knowledgeable yet they can be vulnerable. They make them dangerous in striving to defend themselves from perceived tactical threats of the game, many end-up using sledgehammers to crack peanuts. True power involves the ability to accept new research and knowledge with grace and approach victory with learning. It’s not about winning and losing, it’s about making sure the right thing happens. Very rarely does this require us to flex our muscles. Be led by inspiration and be inspired by compassion of the game.