Josh Kennedy: [00:00:00] Welcome to the Cricket Matters podcast. If you are new to the show. Thank you so much for tuning in. Uh, please make sure to subscribe and review when you get a chance. Uh, I'm your host, Josh Kennedy. I'm with me, as always, is my co-host at James Brees. James, good afternoon. How are you doing? Not too bad.

How are you? I'm, I'm all right. And our guest today is the founder of the Peak training Facility. He is a physiotherapist and strength and conditioning coach who's worked with elite athletes across multiple sports and countries with a background that blends science, coaching, and hands-on experience.

He's all about helping athletes not just stay healthy, but also perform at their best. Uh, we're excited to talk about deceleration performance and why the best athletes are often the ones with the best breaks. I took that straight from what James told me about talking to you, Luis. It is a pleasure to welcome Luis Mosquito.

Luis, welcome to the show. 

Luis Mesquita: Thank you guys for having me. It is a pleasure to be here talking with you today. 

James Breese: Awesome, Luis. Honest. It's, it's brilliant. Honestly, man, I can't, [00:01:00] one thing I've gotta say straight away, Josh, right? Yeah, yeah. It's not very often that talks and presentations stop me in my tracks. And there's for two reasons why Lewis talk in, in Serbia when we first met a few week ago, about a month ago now, actually stopped me in his tracks one, he did the whole presentation in English right now.

Now English may be maybe slightly interesting, but you're doing a high physiological science-based fitness talk in a foreign language. I avoided like the plague. There's no way I'd do it in German or 

Josh Kennedy: do 

James Breese: it in French. Right. The conversation 

Josh Kennedy: laughs about it. German, like German is potentially more complicated and it doesn't have some of the words like the, you know, as you say, the, the technical words in German, they just don't exist, do they?

It was so much of the stuff in German, in 

James Breese: French. I was like, oh my God. It's like a different language altogether. He did it all in English. He did it incredibly well, and I was like, vo applauding. I, I like that. But apart from work, do you normally 

Josh Kennedy: present in English, Luis? Is that your Yeah, yeah, yeah. I'm used to, he's used to 

Luis Mesquita: it.

He's pro lecture, lecture abroad. And it's always in English. Yeah. 

James Breese: But it is, but it's, it's one of those things, it, you don't, it's, it's just like [00:02:00] from someone else who speaks foreign language or another, it's like really impressive. Yeah, because it, there's conversational language speaking, but there's presentation skills, language.

So that's the first thing. And the second thing was his talk was bloody good. Like I really enjoyed it. I was like, it made me stop in my tracks and made me think about our training and how we're doing things. So I thought the best way to, to pick his brains even more was to bring him on the podcast and learn more about how his philosophy and his approach to working with some interesting athletes, let's put it this way.

There's some interesting, diverse range of athletes and what cricketers can learn from it. So there you go, Josh. That's why I wanted 'em on the 

Josh Kennedy: show. Uh, I mean, it, it sounds, uh, it sounds good to me. Yeah. Um, so before I will actually come on to ask you what your talk was about, but before we do that, uh, Luis, could you just tell, you know the listeners a little bit more about yourself.

You've worked across a range of sports and settings from teams to individual athletes. Can you just walk us through your journey a little bit? 

Luis Mesquita: Yeah. So I'm originally a physiotherapist, so I'm Portuguese physiotherapist, uh, as well as strength and [00:03:00] conditioning coach. I've worked in, uh, in different environments in different sports, namely team sports and individual sports in team sports.

Highlight. Football where I currently work, and volleyball and a sport that it's not played in a lot of countries, but it's somehow famous, uh, ear in Spain, in Argentina that is called roller rock. So it's like ice hockey. I see. But played, uh, naughty ice. And we with roller blades. Uh, I love that. So it gives sports, those are the, the experiences I have.

And in individual sports, uh, mostly athletics, uh, both in the throws, yeah. Uh, jumps. Uh, specifically triple jump. And, and also in, in middle distance and distance and distance running. I have also the particularity of not only, [00:04:00] uh, I've worked in Portugal, but also in China where I spend about three years. Um, and currently, um, I'm, I'm one of the owners of this brand called The Peak, where we have a couple of training facilities where we coach and rehab athletes from youth, so young athletes up to Olympic level athletes from multiple sports.

I'm also involved, uh, a math of health and performance in a football club here in Portugal as well. Yeah. 

Josh Kennedy: To sum it up, FF that's, uh, that's great. So going back to your talk, what was your talk about that so impressed James, then in, uh, in Serbia? 

Luis Mesquita: Yeah. I met James, yeah. One month ago we were in a conference in Belgrade, Serbia, and, uh, the, the, the lecture that, uh, James, uh, watched was about, [00:05:00] uh, deceleration and mm-hmm the importance of de deceleration actions and eccentric, uh, force production in, in sports, which is.

Very important, I would say, for basically almost every sport, because every time we are interacting with the ground, so each action that we need to put force into the ground, there's always this eccentric component, uh, present in all the actions. Even when we are running or sprinting, it doesn't have to be like change of direction.

Mm-hmm. Even when you are running or sprinting, you always have a change of direction, meaning your, your, your limb is striking the ground, so there is, uh, eccentric action. Then transition to, to another propulsive [00:06:00] phase. So eccentric, eccentric strength and deceleration is very important for almost all sports.

And yeah, I think James enjoyed the mm-hmm. The presentation. And that's the reason why won it. 

James Breese: It was, it was, it was a two things. So throws and jumping, which, and, uh, the deceleration aspect, you know, the eccentric stuff. Mm-hmm. Because in cricket, what do we do? We throw a lot, right? Mm-hmm. We have to jump a lot, right?

When we're doing different things, we have to use ground reaction forces. If we're, if we're batting, like to generate power and force too. And also, if you think about in throwing and bowling, okay, there's a lot of force that goes through the front leg, right? Mm-hmm. To get that force as you're trying to generate.

So it's like, well this is interesting. So. I'm a big fan of learning from other sports. Okay. And what are the best sports and what are the, who are the most athletic people in the world? I would argue the ultimate expression of athleticism is track and field at the elite level, [00:07:00] right? There is nowhere to hide.

Right. Particularly in the jumps and particularly in the throws, let's say the javelin or the shot put right. Or the hammer, you know, all these sorts of things. Right. That is, that is the ultimate expression of an athlete sport would say in one particular sport. I 

Josh Kennedy: would say maybe what you reckon, maybe d de de athletes and, uh, hep athletes.

'cause they've gotta cover so many different sports, potentially the most athletes. Well, yeah, exactly. If, if, 

James Breese: if we're going multiple sports, absolutely. But if you look for individual expressions of each one. So, but what I see, let's just take cricketers as an example from all the cricketers we assess Luis, they can't jump.

Like the broad jump is statistically extremely poor. You know, we don't measure vertical lump, uh, jump and leak because where we test it's different areas. It's outdoors in the field, it's, they test at home. But we see broad jump as a huge problem. Um, with basic power output. They struggle to jump 110% of the height.

Now, some of our better ones can jump far greater, but when we're looking at 110% of their, their height in terms of raw jump, most of [00:08:00] them struggle. And that's the first thing. But in cricket, when you're running into bowl, it's about recycling energy. And if they don't own the ba, own the basics, then they can't recycle that energy properly.

So this is what I was to just dive into you, and let's start with like maybe the jumping side of things. Mm-hmm. Uh, in terms of what you're doing. Like what are some of the lessons we can learn from the elite of the elite in terms of triple jump and how would you break it down if you are working with a beginner trying to build them up to that elite level, what are the, what are your thoughts on your processes in, in terms of that?

Luis Mesquita: Yeah, so. Athletics, uh, is foundation for all the sports. So you are basically, you are throwing, jumping, and running so that those three, uh, actions are the foundation for every single sport. I assume that cricket is not an exception, but I don't understand anything about cricket apart [00:09:00] from, apart from some things I see, uh, from other guys and online about fastballing and all those, all those things.

Mm-hmm. So I think mm-hmm. For example, fast balling is not very, very different from javelin through, for example. Correct. Uh, so you have, uh, approach run, and then you have, uh, you have to basically, uh, transfer the momentum from your body to a ball and. I think, uh, jumping and running, uh, are totally connected to those, to those actions in cricket as well as for, for other sports.

Uh, when you talk about broad jump or standing long jump, it's uh, an horizontal force production action. So it's basically you need to direct force horizontally in order to project your [00:10:00] body, uh, forwards. Um, but it's mostly, uh, concentric dominant action. So basically there is plenty of time where you, where you that you have to produce force.

So to, if I had to say a number of how much time you have available to produce force during a, a single standing long jump, I would say. More than 500 milliseconds, so more than off a second. Um, which tells us that you are mostly using your contractile force. So basically your muscle ability to produce force ally.

Of course, there's always, um, some elastic contribution to it, but since there is so much time to produce force, you are mostly using your concentric, [00:11:00] uh, propulsive ability from your muscles to to to produce force, which I would say it hasn't, it doesn't have a lot of correlation to other things. You may see at a very high velocity when you have like five times less time to produce force.

So for example. In a sprint, normally a standing long jump may be, uh, correlated or associated with, for example, the first two, three steps in linear acceleration. But after those 2 1 2, 3 steps where the time you have available to produce force, that is the same time that your foot is on the ground, you don't see too much correlation between, for example, uh, how fast you can, you can sprint or how far you [00:12:00] can throw just based on or horizontal jumping performance.

However, I would say that at a basic level, if you have someone who cannot jump 1.1, 1.2, 1.3, 1.4 times their height. In a single standing long jump, I would say for sure they lack, uh, explosive strength. Uh, and then how you build explosive strength from like a beginner level to advanced level will be different.

For example, we know that in order to be able to produce force fast, first you need to have the ability to produce force. So this is where maximal strength and where even building your engine and our engine to force production, concentric force production is the muscle. So just for you, [00:13:00] just by you having, uh, bigger and more capable muscles, not always, not, not, not exactly bigger muscles, but we know there is a correlation between how much force you can produce and how big your muscles are.

Also your neural ability to activate those muscles. This is truly important in order for us to set the foundation to be able to express that force. But now I want to express that force fast. So I think this, uh, this progression from, okay, now I want to build my ability to produce a lot of force and then I want to produce this amount of force.

Fast is truly important for most sports field than court sports because time is limited to produce force. I don't know, where do you want to go from? No, it's this great, this is, this is great. If I keep going, we will spend here the entire [00:14:00] afternoon. So you need to put, now it's your time to express your eccentric strength to break my dialogue.

James Breese: No, it's, no, that was, that's a perfect time to stop it because you're absolutely right because everyone comes to us and they want to improve ground reaction force type, because they're back foot contact or front foot contact. Right. And we go, whoa, whoa, whoa, whoa, whoa, whoa. Are you strong enough in the first place?

That is, that is the, the first thing, because if you don't have base level strength, you can't produce it quicker, and then you can't do anything. It's, it's just like, um, you know, peeing in the wind essentially. That's, that's one of the ways we, we use all the time in the nicest possible way. So I love how you, you broke that down in a much more scientifically, um, eloquent way than I could ever do in, in what I can do.

Luis Mesquita: But then it also depends on the nature. Of the athletes. So some athletes, they rely more on their contractile components, so more in their [00:15:00] concentric force capabilities. But other athletes, they are more elastic in nature. So they, where they thrive is when they have less time to produce force is when they are traveling at higher velocities.

Because in those situations, your muscle, uh, contractile capacity is not that as important as when you have more time available. So you for sure in cricket you also have those more elastic, more reactive type mm-hmm. Of athletes where their maximal strength is not very high level. So when they have a lot of time to produce force, when they are mostly using their muscles, they are not.

Very, very good. But then when you, when you reduce that time to produce force, when they are using more their tendon, uh, their fascia to be able [00:16:00] to, so instead of producing force concentrically, they are reutilizing energy that comes from like these elastic structures, those athletes, they are really good at doing that.

And sometimes we believe that, okay, this guy is not very strong in the gym, in the maximal strength sense, and if I make him stronger in this gym strength, I'll make him better athlete. And. A lot of times this that doesn't happen because their physiology is totally different. So I think yes, maximal strength is truly important as a foundation, especially for lower level or early stages of developmental athletes.

But again, we need to understand that the, we have different athletes, different profiles, and the required maximal [00:17:00] strength may not be the same for every single athlete. We can see this in, for example, in athletics, especially in the jumps, you see a lot of athletes that. They never did serious strength training in a gym, you know, but they are so, they are not very strong concentrically, but when they have just a little bit of time to produce force, when they are really using their tendons to utilize this elastic energy, they are really, really good.

And you have several examples like this. For example, in the high jump, you have examples of athletes that, for example, when they did or when they do, uh, a standard test, like a counter movement jump. So a vertical jump test when they have a lot of time to produce force, they are like quite average. Like you have, for example, Stefan Om, and some stories that may be wrong, but that's what [00:18:00] people say.

Uh, you have a around 45 centimeter counter movement jump, so that's pretty average. But then he jumped. To 40 in the high jump in one leg, you know? So these are completely different, uh, tasks, completely different demands. Um, so I think we shouldn't, uh, assume immediately that everyone needs to be able to squat x amount of times of their body weight.

You know, it, it really depends on two things. One, on the sport, the, the, the, the requirements and how much time you have available to produce force in that sport. And second. The individual profile of the athlete. Different athletes have different physiology and some athletes they, yes, they require a lot of contractile force.

So for those athletes, making [00:19:00] them stronger in a maximal strength or more concentric bias, fashion may be the option or the solution to make them better for, but for other athletes who are more elastic, more reactive in nature, yes, we still want to have some ground level, some base. But for those athletes, what truly makes them better at, at what they do is like fastest, faster things like, uh, jumping or sprinting, more reactive type of activities.

James Breese: And that's what we see a lack of with say ose, let's, let's take fast polls. 'cause that is an extremely. Expressive form of, of cricket because they're running in it's, um, at about 80, 90% pace. And they're like, again, some with javelin, let's look that, look at that in terms of javelin. Then everything is left.

That one moment where they're decelerating as fast as they can, bracing over their front leg and then bolting the ball. Mm-hmm. So a lot of them over the years have been taught to muscle the [00:20:00] ball. I think that's the best way to do it. We talk like contract l force where get maximally stronger. Then you go up here and go, whoa, and as hard as you possibly can.

But a lot of 'em don't have longevity in the game. And what I mean by that is they break down there a huge amount of issues, of stress fractures in quicker. And in terms of longevity, a lot of 'em are, are now or have been in the last few years from what we're seeing is they're working on maximal strength only.

It's only the, in the last few years they were that we've, they've started realizing actually is it more about reactive strength? How, how we try to approach them. So what we're trying to say with us, you're absolutely right, you've gotta profile the athletes accordingly, haven't you? You're gonna see what's in front of you, what type of athlete they are, and we're with you.

We are not, we're not about chasing numbers for the sake of numbers. You know, we look at basic GPP what the baseline standards. We think, okay, cool, we we're here, we can squat well, right? Which means can they do a basic goblet squat? You know, I think one of my basic entry standards is can they do a goblet squat with 25% of the body weight?

You know, that is a simple squatting technique for, for a number of reps [00:21:00] where it's not heavy weight, but just they do, they own that movement. Doesn't mean they, doesn't mean they're gonna be a great athlete, but it just means they could, could be a healthier athlete and, and have a long, a higher longevity factor to what they're trying to do.

So, but what we're seeing, definitely what we're, what we're seeing is now is just an inability for cricketers to reproduce force like we see it time again and you know, once the cricketers do manage to pass a, you know, again, 110% of a broad jump, right? Is just entry levels. That's not elite levels in any way, shape or form.

It's just baseline entry. Cool, we're here. That's all we need to know. Right? But then when we go to the reactive, the double and the triple jump test and compare it to their broad jump, their numbers are so low down. Mm-hmm It is quite ridiculous. And they know from cricket research that back foot contact time is a key key factor in terms of bowling pace.

So if you have a long back foot contact time, right. You open a bowl statistically slower, that's what they, because they all talk about time again. So we're trying to [00:22:00] get, get out to, to click it as particularly fast bowlers is you need to build to produce force force. You know, a repeated, repeated amount of force, if that makes sense.

Time and time again. So let's go back to triple jumpers. 'cause I think triple jumpers are the, were some of the best examples of, of reactive force, right? Like that is, you don't get better than that, the psyching energy In terms of that, when you foot, let's take, imagine you have a, an athlete now who's not elite, but they have potential to get to elite levels.

What are the things you're looking for? What, what are you looking for in terms of like, where they're at in terms of, let's assume their technique's. Good. Okay. Let's assume their technique is great. So not working on a tal aspect, it's just physical. Where do you start? What do you look at, what do you, what numbers are you looking at in terms of like helping them start their journey to, to become elite?

Luis Mesquita: Yeah. So triple jumping is like triple jumpers are. Plyometric specials. You, you don't have [00:23:00] any other kind of athletes who, like, that's their sport, right? And just for people to have an idea like elite level triple jumpers when they are triple jumping in competition. So we are talking about, I'll, I'll talk about women elite women.

Women like they have an approach run of about between 35 to 40 44 meters. So that's a sprint control. Sprint is not a how all out sprint. So it's something that they can control and aim towards the board where they need to, to do a takeoff over the board. And when they take off from the board, elite women, they are above.

Nine meters per second. So in their first phase, it's called hop, like they do a single leg jump on the same leg. So hop uh, first phase for elite women [00:24:00] will be around five meters and 35 meters, 45 meters 50. And when they land they have around 150 milliseconds in one leg. And round reaction force exceeds 20 to 25 times body weight in one.

Wow. Yeah. Yeah. It's like a car. It's like a car accident. And wow. And that's why the most common injury in triple jump on, one of the most common is, uh, stress fracture of the lower leg. So more, more commonly the tibia stress fracture. And after this, they have still two jumps left. So you can, you can see that it's a very aggressive, very demanding sport and.

Physically demanding, but the physical capacity is always intertwined with the technique. So it, it's, it's impossible to separate, uh, to separate both [00:25:00] because, um, if you don't have the, if you don't have the physical capacity to handle the, the contact with the floor, it's impossible for you to have a good technique.

Uh, and if you don't have the right technique, and what I mean by technique is mostly being able to, to tolerate this compression of the system when during the first phase of landing. So for that, you need to have very good pre reactivation. This is, this is absolutely important to be proactive. And a lot of people, when they are doing plyometric activities, they are only thinking about things.

When they are in the ground, so they think about ground contact or when you are landing in your toes or something like this. But pre reactivation is absolutely vital. I think a lot of people are getting injured when they are doing plyometric training, uh, [00:26:00] because they lack this skill. And pre reactivation is not about capacity.

It's about, uh, um, rhythm and timing and relaxation. So being prepared for ground collision, this is really important. Even just before you hit the ground, your lower body's already producing force because when you hit the ground, if. You wait to hit the ground is too late, you will not be able, because the ground contact is really fast.

So if you wait to push, it's already too late. So pre activation is absolutely vital. And then pelvic posture, like the posture of, of your pelvis is absolutely vital in order to avoid compression of the system. So, for example, if you are in a, uh, anterior pelvic tilt position, your the [00:27:00] entire system is not prepared to, to deal with this ground reaction force.

So it's very important to be these two things. So the way your foot interacts with the floor, so your contact skills and then your postural skills are really important for everyone who wants to use jumping or plyometrics in their training. If they are triple jumpers or not triple jumpers even have to worry a lot about their free limb skills.

So I'm talking about arms and the free lag. So that's really important for a sport like, uh, for a sport like triple jump. So technique and capacity, they are always together. But I would say for someone like a triple jumper. It. Triple jumper needs to be very strong. It needs to be able to produce a lot of force because as you can see it, when you are landing on each [00:28:00] phase, you have to deal with 20 times your body weight in a fraction of a second.

So you, you really need to be very strong. But now the question is strong. What do you mean by by strong? Because there are, can see how strong 

Josh Kennedy: is strong enough. Yeah. 

Luis Mesquita: And there are, uh, like just saying that someone is strong is very vague. It's not telling you anything in particular because someone who, for example, can run in excess of 10, 11 meters per second.

It's very strong. Otherwise it's not possible to, for you to run at those speeds. It's just that you are being very strong in a very short amount of time in one leg and in a particular task that in this case is running or, or sprinting. So triple jumpers, and I would say for anyone who needs to deal with ground collision, they need to be very strong, [00:29:00] especially eccentrically.

So the, this is, you need to be very good at. Reversing to deal with gravity. So that, that's basically, so when you are colliding with the floor, gravity is pulling you towards, towards the center of the earth and you need to be able to produce force. A lot of people, they think about eccentric capacity as absorbing force.

That's wrong. Biomechanically and, and physically speaking, because you don't absorb force, you produce force to break and this force is eccentric. So it means that your uh, muscles and elastic structures, they are being stretched. And mostly from what we know is that the muscle itself acts more. Quasi [00:30:00] isometrically.

So it's, it's not a, a true stretch from the muscle or the contractile structures in the muscle. It's more that the contractile structures, they try to stay in a somehow isometric action. And then these elastic structures like the tendon and the fascia as specifically within the sar, you have structures called Titan.

And this titan is like a bungee cord. It is like a, um, an elastic band within the Sarcomere that when it is stretched really fast, it. Gives us back elastic energy. So it uses this stretch, very fast stretch, and it reconvert into something that we can use then in a concentric action. So centric [00:31:00] capacity is very important for, for, for, for anyone, for triple jumpers, but for anyone who, who deals with ground collisions, being in, jumping, being, uh, even in running or sprinting or change of direction.

So I think this eccentric capacity is really, is really important. And this ability of being reactive. Being reactive means being able to. To decelerate your body when it's having a collision with the floor and utilizing this elastic energy, uh, to, to propel in a, in an stride or jump or et cetera. So I think these are physically, physically speaking, this ability to produce force really fast is what separates, um, the, the, the, like a good athlete from a not so good athlete, [00:32:00] but I don't think is about physical capacity.

If you talk about elite, elite, elite level, like what separates a sub sublet from elite level asset, I think is coordination. It's your ability to use this physical capacity, uh, in the right timing, in the right, uh, in, in the right, uh, sequence. I think this is, this is really important because when you go eye level, everyone.

Is or should be, uh, physically prepared for the demands of the sport, but then the difference from you. Jumping from you, jumping in, triple jump if you are a female from you jumping 14 meters and 15 meters, I believe not only capacity, but namely, mostly coordination and skill as well. So I think that's why I cannot, uh, separate physical capacity from [00:33:00] technique or coordination or skill because I think they both cannot live without each other.

James Breese: I love it. I I, that's absolutely right. I can't, you know, we, um, kind of my mantra is better athletes make better cricketers, but I, and it it ties in thing, you've gotta work on technique, you've gotta work. It's a highly technical game and it's a mental game too. But the, the component we're seeing time and time again is they're missing out on the physical capacity.

Yeah, absolutely. And, and, and they see it on so many different levels. I remember. Um, so I've got so many questions to ask you actually, which I'll circle back to in a second. But tying into the physical capacity. Let's talk about this ability to produce force, right? And, you know, like recycle force, right?

Recycle the energy. Right? We had a conversation in, in Belgrade about the idea of body composition. Yeah. Now what we're seeing, and there's a big, there's a big debate happening in the moment in the the England women's Cricket team, how they're not fit enough now, it's a hard topic to come across with, with female cricketers because there's a taboo around nutrition.

However, share your experience [00:34:00] of body composition with working with high level athletes, also female athletes, and how it impacts, let's just say the triple jump, because that is the ultimate expression. Right? How much does body composition impact sports from what you are working with? 

Luis Mesquita: Yeah. It's, it's absolutely vital in all levels.

Uh, it's very important. It's very important for, for example, recovery. Uh, if your opt, if your body composition is not optimal, meaning. You have body fat, you have muscle mass to separate these two. And if you have excess of body fat, your body will be in a inflammatory state. So you cannot recover as, as well as if you have less body fat.

Body fat does not produce force. So that's the, I heard this from Mike Young some years ago. Course Newton's law is fat don't fly. So, so, so if you, if you have [00:35:00] excessive body fat, or even if it's excessive body weight, because for some sports. For, for, for most sports, it's an advantage if you, you are able to produce a lot of force, but if you are a light athlete, so if your body weight is not too high or too heavy, that's an advantage, uh, for you because for most sports, you are moving your own body and if you are light in order to, to, to deal with inertia and in order to, to, to be able to, to move your body faster, if you are light athlete, it's easier.

You don't have to produce as much impulse in order to move your body. So body composition is, is absolutely, is absolutely vital for, for either injury risk. Performance. So there are, there, there is research out there that, uh, makes an association between body [00:36:00] composition and injury risk. And a lot of people are, uh, worried about like recovery methods and, and, uh, stability exercise and all those things and that.

But the af their athletes are not in very good body composition levels and. If you don't have that right, uh, everything else is just a minor detail. So everything has to start with nutrition, not nutrition is, should not be seen only as a diet thing. For athletes who are, who have a lot of body fat, it's, it's their, it's their fuel.

Uh, but of course if you fuel right, your body composition will also improve. And body composition, uh, has two sides, as I said, as the body fat side and as the muscle mass side. So if you have proper fuel and if you train appropriately, you will increase your muscle mass. [00:37:00] Even if your goal is not to grow your muscles or make bigger muscles.

If you have more lean mass, it's better for you to produce to, to perform because lean muscle mass is what produces force. Uh. You need to have low, low body fat. And if you go to a world like athletics apart from the throws, because the throws there, there is an advantage of you being heavy in the, in the, in the throws because you can create more momentum with your body in, in the heavy throws like shot boot and hammer.

And this case. Um, but even in the throes in athletics, the paradigm is changing over the last few years where yes, you have big athletes, heavy athletes, but now instead of them just thinking, oh, I need to be big and heavy [00:38:00] and I can eat everything I want, or I, I can be fat because that's, that was the reality and still is.

Athletes are cha athletes and coaches, they are changing a little bit their paradigm, that they want to be heavy, but they want to have a lot of muscle because that's what contributes to a better performance. And for me, body composition is absolutely important because more than simply. The, the body composition.

And this was, this was our conversation in, in Belgrade. It tells me more about the, the lifestyle and the mindset of the athlete. So an athlete who doesn't have proper body composition is already telling me more than just what they, he eat. You know, it, it's telling me how they see themselves as an athlete.

They, they don't take themselves seriously if they, if you are an athlete and you are fat, and of course this is always a dangerous topic to talk about in [00:39:00] public, but I don't care if you are a man or women, uh, if your body composition is not appropriate, I'm sorry, but you don't take yourself seriously. As a professional athlete, because to have good body composition, you need to be a professional and professional is not training two hours a day.

It need to be professional 24 7. So yeah. Uh, 

Josh Kennedy: James, wasn't this something that was discussed re recently when England, the England women played the Australians, right? 

James Breese: Yeah, it was, it was, it was, it was a huge topic because they, they just, they just questioned their fitness and we know from un collaborated reports that none of them took their fitness seriously, which is why they lost massively.

And you can see on the field and we, we set and take away, there's a lot of highly skilled women for cricketers out there. But like I said, I think the knowledge and information is lacking on the fitness and nutrition and body comp side because it looks awful. Like they compare, you can take two teams, Australia and England.

Look at the [00:40:00] most physically, physically dominant side was Australia, and they all look the part, they take themselves away more seriously. They, they dominated the whole result. 

Luis Mesquita: It's very easy to, it's very easy to understand the role of body composition. Like if you put yourself a five kilowatt vest and try to run and jump as fast as you can, you'll see you'll jump less and it will run slower.

Or if you go to a weight room and attach, uh, uh, an elastic band to the, to the squat rack and the, the band is pulling you up, so it's reducing your body weight, you can jump higher. So this is, it's for performance. Is it, it it's very easy to to understand, and I think everyone understands that if body composition improves, they will perform better.

But the question is for you to have a good body composition, you need to have certain habits in your daily lifestyle that. Are not as [00:41:00] easy because you need to be very consistent and that's why people don't adhere to it. Mm-hmm. Because it, it takes time and it, it takes consistency and it takes the, you need to see yourself as a professional athlete and a lot of people don't.

And that's the issue. Oh. You see, 

James Breese: I think one of the most famous, you know, it just, uh, happens to be your Portuguese, one of the most famous Portuguese people of all time is Christiana Ronaldo. And I think he's one of the finest examples of what happens when you take care of everything to the nth degree.

Look at his longevity in the game. 

Luis Mesquita: It was very important, especially in football. And I think also in other sports, you have other examples like LeBron James, you have other guys mm-hmm. That are, that have Tom Brady. You have a lot of guys that, that have, uh, these longevity increasing. I think it's increasing due to two things.

Um, so it's, it's not due [00:42:00] to human, uh, evolution because very short time humans are not more resilient right now than they're 50 years ago. So it's not due to this biological evolution, it's mostly due to lifestyle. So athletes simply have better lifestyle right now, currently than they had like 20, 30 years ago.

And also due to the development of. All the areas surrounding the, the athlete nutrition, sports medicine. So 20, 30 years ago, when an athlete got injury, got an injury, basically if it was a serious injury, imagine, imagine an ACL. Basically his career was over because, uh, physiotherapy and, and sports medicine was not good enough to, to take care of it.

And today we have this, this development in these complimentary areas that allows athletes to have better longevity. But of course, lifestyle [00:43:00] is the, is the number one. And nutrition is, is number one is, is your fuel. If you have a very good car, but you don't put in, put it very good fuel, it will not perform at their best.

And the, the, the longevity of the engine will not be very long. So 

James Breese: let's, it's, I'm glad, I'm glad it's not just us keep, you keep trying to this all the time and talking about it, but it is, it's just, again, what we're looking for is the secret to the elite. The elite performers, again, looking at triple jumps in terms of apply metrics and speed and everything.

They're a great example. So it's, it's, it's great to hear this. Here's, here's an example. Here's a question to you though. Well, I suppose it, does it ever happen when you get an athlete at that level of elite triple jumping or throwing, that you have to sit down and have the conversation with 'em, say, Hey, look, we can only go so far as your body composition allows us, how, how do they respond in your experience because mm-hmm.

Part, particularly the women, because men, you can, you can be very blunt about it saying, Hey man, you're fat. Right? And you can have a [00:44:00] very more direct conversation, whereas there's a whole lot of other, um, things happening when we speak to women and we can be mindful of previous eating disorders as an example.

How does that, you know, play into how you maybe have a conversation with some of the athletes at elite level, or is it already ingrained when they get to that stage? 

Luis Mesquita: Yeah, I never had that issue, especially in athletics. Like when I worked in China with throwers. Throwers is different, different world. Um, but in athletics, I never had that, uh, body composition problem where I could immediately see that, um, that athletes, uh, were not in good body composition.

But again, nutrition is not about, uh, is not about diet. So you can have a lot of athletes that they may look good, they have good body composition because let's be honest, body composition of course is very [00:45:00] dependent on lifestyle and what you eat. But it has a very important genetic component to it. Like simply some athletes, uh, they can eat bath as well and they still have good body composition and it's not the case that we say.

Yep. You have uh, I dunno, maybe 45 millimeters of eight skinful measurements. So you are good. Your nutrition is good because some athletes, they are re they have very poor nutrition, so nutrition is like fueling and for sure. So I, I work. Together with sports nutritionists. And my job as someone who works with athletes is to be able to identify these cases where I can see that something has to improve.

And then I reference to a sports nutritionist. But I would say, especially in women, from my experience, um, there is one [00:46:00] big problem they normally, they normally have. We know that for most sports, uh, carbohydrates are the main source of fuel for these athletes because they will lose mostly their glycolytic pathways.

And so for that you use carbo traits. Um, a lot of athletes, especially female, not only female, but especially female since there is this myth that if you eat carbs, you get fat and et cetera, they don't need or they don't ingest enough carbohydrates. And this is a big problem, like I worked with elite level distance runner, that when you start asking some questions in order to see if there is the need to reference to a nutritionist, et cetera, you come to the conclusion that they are having around [00:47:00] three grams per kilogram of body weight per day of carbohydrates, and this is simply too low for someone who is an endurance athlete.

And I would say the same for even team sports like cricket or football or basketball. This is not enough. Like your body composition may be good. You may not feel bad, but you are not fueling enough. And when you don't feel enough, two things happen. First you don't perform as well as you could be performing.

And second is you definitely increase your injury risk because when you ask your body to be running at higher intensities and you need carbohydrates to fuel that kind of performance and you don't have it, you'll break down more often. And it's not because you need insoles. It's not because you are not strong.

It's not [00:48:00] because you don't have mobility or stability. It is just because you don't have enough fuel. And this is very common and I see it. I know it goes a little bit away from what we see in team sports, especially in endurance sports, endurance runners that seem to be always injured. I always see this pattern normally, I'm not saying this is the cause, but it's definitely one of the contributing factors.

Number one, they don't eat in nerve carbohydrates during their day. And for endurance athletes and team sport athletes, they should be having seven, eight grams per kilogram of body weight per day. Not three nor two, not four. And the second one is their easy days where they should train at a HSI intensity, lower intensity.

They simply do it too hard. So basically they run a little bit faster than they should be doing so they don't recover. And when you do these two things together, so when you don't [00:49:00] fuel properly and you train also not properly, and if you add to this AC accusation, sleep and hydration, all hydration, all these things, then these are the big rocks.

You know? And I think a lot of times, especially when we talk about injury risk, we go for the small rocks. For the sand, the little grains. Mm-hmm. Then you don't have these big rocks. They are not as appealing and sexy as the, the minor details like insoles. Mm-hmm. And breathing work. And I'm not saying that kind of stuff is not important, but it's not important at all if you don't have these big rocks.

You know, and I, and I think especially these, uh, the, the, these, these nutrition sleep are really important for athletes. And we see that failing even at elite level. For example, sleep. There [00:50:00] are studies done, for example, in, uh, world championships level and Olympic games, where most of the athletes, they don't have proper sleep patterns.

They don't have, they, they simply, they simply, they don't, number one, they don't sleep enough. A lot of athletes, and even if they do their sleep quality is not restorative enough. So I think. We should be worried about these things and try to address it, uh, not only by bringing more, uh, specialists to the field, like more nutritionists or more people specializing in the sleep, but by making everyone surrounding the athlete aware of the importance of these things so that we can educate them better so that they can also do it better.

James Breese: Love it. Love it. Well, is this awesome? Let's, let's go on back onto the, if there's so many different ways you can go up and down on this thing, which I love it. So let's go back to what we said about the start of deceleration. So let's go back, we'll talk about the stuff of light recycling [00:51:00] energy. Couple jumpers here.

Let's go back to football, because I think you can learn a lot from football and how you, some of the stuff you're doing with the footballers, how do you train, how do you teach deceleration? What is, what is your kind of go-to waste looking at things and how do you integrate it with the football work that they're doing?

Luis Mesquita: Yeah. So every time, every time you are playing football, you are also training eccentric strength, but just in a more specific manner, when you are doing changes of direction, this horizontal decelerations you, you, you need to eat the brake. So you, you are easing you muscles and your lower body eccentrically.

So I like to, I like to separate eccentric development in three categories. Um, number one will be building the engine and the capacity. That's one, um, that's the most general, uh, approach where you have the most general methods that I will also [00:52:00] talk in a while. You have the. This is the capacity of the engine, then we need to build, build the power or the rate of the engine.

So with the capacity, you want to build your maximal ability to produce force eccentrically, irrespective of time. So this is basically building your, pushing your ceiling up, how much force you can produce eccentrically. And with that you also have anatomical adaptations within the muscle, the tendon, et cetera.

Then we need to build the rate. So now I want you to be able to produce this eccentric force, but very fast. So in a short time. So this is category number two, and then you have the third category, which is more specific. So now we are going to express this eccentric force in a short time, but in a more specific and contextual environment.[00:53:00]

So with. Uh, our first category, like building the capacity, we have multiple methods. These are general, these are built more in the weight room. These we are talking about. For example, the entry level for plyometrics, uh, for eccentric strength is sub maximal eccentrics. So we are stronger eccentrically than we are eccentrically.

So I can produce more force when I'm breaking than when I'm pushing something. And, uh, the proof for that for, for people to understand very easily is if you are back, squat one RM is 100 kilos. When you have to go up in the concentric phase, maybe you are able to lower in a controlled fashion, maybe 130, 140, 150 kilos.

So we are stronger eccentrically than concentrically. So when I talk about sub maximal eccentrics, I'm talking [00:54:00] about using loads that you can lift concentrically. So for example, if your one RM in that exercise is 100 kilos, we will use up to 100 kilos and we will control the tempo of execution during the centric phase.

So for example. Three seconds, four seconds, five seconds going down in the, in the eccentric phase. So this is like entry level. A lot of people think this is like, okay, I'm doing eccentric training just because I'm doing five seconds eccentrics, and okay, that's entry level. It's not true centric development.

Over time, as the athlete starts to become more prepared, better athletically prepared, then we start introducing what is called the maximal and super maximal training methods. So now we will use loads in [00:55:00] excess of what they can do concentrically. So again, if your one RM is 100 kilos, so if your concentric capacity is 100 kilos, we'll use 100 plus.

So now the goal is for you to avoid being crushed against the earth. And this is, these are called, we can call it slow and heavy eccentrics. So now with these two methods, so some maximal eccentrics, maximal eccentrics, and super maximal eccentrics, you still have a lot of time to produce force and you are building the capacity of the, of the engine.

However, we know that as we, we, we, we talked a while ago that time is limited in sports. So now I need to go to my second generation of methods. That is now I want to build the rate that I can produce this, this force. These are still general [00:56:00] in nature because. A lot of these methods are built in the gym and everything that is built in the gym is general when you compare with a certain sport, but now you have time limited.

This is where we, we will use fast eccentrics. This is where you, you will use more than simply load because in the previous methods we were using load as the primary uh, tool for overloading the system. Now you lose time and velocity as your overload tool. Of course, we also use external loads, but now your goal is to break fast.

So this is where variations such as drop catch variations go in. So instead of, now, I want you to control the load, the sand of the exercise. I want you to drop really fast and then suddenly you eat the breaks. So this, [00:57:00] you force your, your system to produce this eccentric force. But now in a short time and thirdly.

You have this specific, uh, methods where now you lose things more in 360 degrees at fast velocity. So now we are talking about sprinting, changing direction, uh, jumping, all these things. You are also training fast eccentrics, but now in a more specific manner. And a lot of things we may do in a gym in a fast eccentric method are not very different from the stimulus you get from, for example, fastballing.

It's not different. It it, it's not very different. Like the sti the stimulus you give to the tendon or to the or to the muscle is not different from doing [00:58:00] uh, uh, fast drop catch in the gym. From what you get by fastballing or change direction in football or by jumping in triple jumping. Like the difference is that for you to have a very large eccentric stimulus in Fastballing, for example, probably you need to do a long approach run, right?

So that you can increase your running velocity. And it's when you have that back foot and front foot contact where you get this massive eccentric stimulus. But my question is, how many very intense, uh, fastballing can you do in a single session? And I don't know the answer because I can, I don't understand about cricketing, but I know that, for example, in triple Jump, I cannot do a lot of.[00:59:00]

High intensity triple jumps in a single session, the same as, for example, in football or rugby. If I want to have a very high or large magnitude deceleration, meaning I need to be traveling really fast, maybe above nine meters per second, and suddenly I had to break, probably, I cannot repeat this kind of action a lot of times in a single session because not only I have the demands of breaking, but to break really hard, I need to be sprint really fast and I cannot do a lot of fast prints in a single session.

And this is where I see this gym fast. Eccentric methods being a compliment because I can, first, I can do more volume of this. I use either, uh, velocity of the, of the bar or load or [01:00:00] time. I can do a little bit more volume so I get a little bit more adaptations. But it's not to say that there is something special about doing this fast eccentrics versus doing, for example, plyometrics.

The thi if I have to choose, if I can choose something specific versus something general, they give me the same stimulus, I will 100% of the times go always for the specific, always because mm-hmm. Specific it'll have more transfer, but I cannot do a lot, a lot, a lot of specific work. And this is the reason we should compliment with something more general that okay, it's not as specific, which will not transfer in the same manner.

But I can fill a little bit more the bucket. And, and that's how I see this fast eccentrics in the gym versus doing this fast eccentrics out on the field because the, the physiological [01:01:00] adaptations are not so different. 

James Breese: I love that. It's it's so true. It's, it's, it's complimentary. It's not to replace it, it's not saying one is better than the other.

In some respects it's complimentary. 'cause you're right, people can't do high intensity, high velocity, threshold stuff every day. You've essentially what we, what I've seen what I understand from working the world of, of lec of, of athletes, yes. They've gotta sprint as fast as possible, as often as possible, but as fresh as possible.

That's the key thing. And if they're fatiguing, tired and trying to do balloons coming here, balloons going up there, balloons going everywhere, what's going on? No, but it's, it's, it's, you know, like I said, that's the key thing. It's like, yeah, you wanna sprint fast, but the problem we see in so many ath is they think they need to, they need to perform and sprint to lay puke.

They don't realize that it's, it's all part of the recovery process to allow you to keep going further. So my question to you now is, let's just go back to triple jumping, right? Mm-hmm. When you're working with triple jumpers and you're doing high intensity days, you when they gotta do the high intensity work, what was your [01:02:00] cutoff point?

Obviously athlete dependent. I, some days they'll look tired compared to other days, let's just take it to a good day. Right on. On average. On a good day, they're feeling good, you know? Did you have a benchmark of how many times they performed something at such high intensity before you go away to something else?

Or did you, or was it, um, more dependent on the type of day it was? 

Luis Mesquita: Yeah, it's that kind of, if it looks, if it looks bad, if it smells bad, probably it's bad. You know, I think, I think skill execution is, is number one. So if you, if you see the skill breaking down in, in execution, so if you see that they, they are breaking down in, therefore it's the first sign of, of fatigue, not, not always the output, you know, because our body's really clever and we can compensate in order to maintain the output.

So you can really, A simple example would be, and a lot of people use, for example, [01:03:00] counter movement, jump height to know if their athletes are fatigued or not. But in two different days, you may jump 45 centimeters, but. In completely different manners. So for example, in day one, you may have, uh, time to take off.

So by the moment you start the country movement of around maybe 500 milliseconds and you jump 45 centimeters, and in day two you jump to the same 45 centimeters, but it may take you 700 milliseconds. So we were talking more, maybe 30% more time to produce that force, you know, and if we only look at the output, uh, we may miss the strategy.

And I think for me, number one thing to know is the strategy. I want to see if you are changing the strategy to try to go after the same output. And I think the first thing to break down is the strategy or this execution [01:04:00] or, or the technique. And it, it really depends. It really depends on the, on the athlete.

For, for example, the triple jumper I worked with, she was already, by the end of her career, final years, like we start working together when, when she was 35 and when she was 30, 37 years old. She can only high intensity, really high intensity, not easy to achieve in training, really difficult. And then you have these athletes that are competition animals and you have these training animals, you know, and some athletes, they cannot get close to competition level.

In training sessions, it's very hard. You, you need to, to, to find strategies, to, to, to make them give you a little bit more. But it's not because they don't want, it's just because their physiology cannot do it simply on race day or competition day with adrenaline and all these external factors that simply [01:05:00] make them.

Put more intensity, uh, in the ground. Uh, but these athletes, she couldn't do more than four or five high intensity triple jumps in a session with high quality, you know, and some other athletes, they may be able to tolerate, uh, to tolerate more. But I would say if you are, for example, uh, fastballing and the speed of the ball is really important and before you see the velocity of the ball going down with repetitions, probably you'll see a change in the technical execution.

Yep. And that's probably already telling you something. This is where I like the high frequency approach more than having like three or four big sessions in the week. I prefer to break it down in smaller but more frequent sessions where you can have very high [01:06:00] quality, I think, and especially for sports where time is limited and speed is king.

Um, volume kills speed. You know, it's a lot of people Yep. They, they think about volume as the primary driver of, uh, adaptations. But when you talk about explosive strength, reactive strength, yes you want to be able to tolerate volume, but it cannot be at the cost of intensity and, and quality otherwise.

You are sim if you can do a lot of volume of supposedly high intensity work probably is telling me that. The, the work you think is high intensity is not so intense. You know, and I saw this in China, for example, with the throwers, the, like, the Chinese training system is very influenced by former Soviet Union and it's [01:07:00] very high volume.

You know, like in European countries, maybe normal volume in a, a thrower shot put thrower in a single session, maybe 40 to 50 throws in a single session in China was like 151. Geez. 

Josh Kennedy: Oh my god, no. 

Luis Mesquita: And, and you, when you do that, you, you are not 100% intensity. It's not possible. Even if you are trying to throw as fast as you can, you are simply teaching and training your body to move slow.

You know, I truly believe in, in this philosophy, tr if you want to be fast, you have to train fast. If you train slow, you are teaching only to, to to run slow. I'm not saying you need to be running or throwing or jumping as fast or as far as you can all the time. No, not at [01:08:00] all. Because that's not possible.

You'll break down and you cannot accumulate a lot of volume. But if you are just performing at 70 or 80% or 85% all the time, I don't think that's the best manner to make you, to make you better when you have to perform at 100%. 

James Breese: Mm-hmm. I agree. I love it. Well, I think on that note as well, like, Josh, have you got any more questions?

This I think has been brilliant. 

Josh Kennedy: Um, God, I feel like we could go on forever. I know, to be honest. So just great. Quickly, actually, just to, to finish off, so how, how often, and again, it may depend slightly on the athlete, would you train. Eccentrics then throughout, throughout the week, Luis? 

Luis Mesquita: It really depends on the, on the phase of the season.

Yeah. So for example, we know that heavy eccentrics, um, they are very demanding. They are very demanding. 

Josh Kennedy: Yeah. 

Luis Mesquita: You, you take long time to recover from those. From those, yeah. So to use those, [01:09:00] for example, during a competitive or in season is really hard. You know, it, it, it's really hard when you are competing, like every week it's really hard to put something in the weekly schedule that will tax and demand a very long recovery.

So I like to, to see it, for example, when you are away from competitive periods, that's the moment where I. I may be stressing a little bit more the heavy eccentrics. Mm-hmm. Yeah. So things such as off season preseason, because the volume of very high intensity work is not present. So for example, for example, talking about triple jump early season, in the triple jump, you are not still triple jumping with very high intensity because you came from a layoff period, [01:10:00] maybe vacations, transition between seasons.

So that's the moment where I use heavy eccentrics because they will stimulate the tendon, the muscle in a, with a high eccentric strain because I'm not straining the system in very fast, high intensity stuff. But then when you are focusing more in fast, high, high intensity stuff. I stopped doing this heavy isometrics, uh, heavy eccentric stuff.

So it's, it's more so we are always, uh, having high intensity in the system early. It's high intensity through heavy eccentrics, for example, while later on will be more due to velocity and not so much due to the, to the external load. And I would say that you may stress this maybe two, three [01:11:00] times a week.

Josh Kennedy: I was gonna say, yeah. Twice a week. Yeah. Yeah. It, 

Luis Mesquita: it really depends on the nature of the, of the, of the sport and the phase, and the phase of the season. But I, I really think that if you try to combine very heavy eccentrics, like maximal, super maximal eccentrics with. Very heavy trics are very fast printing probably.

That won't be a very good idea. 

Josh Kennedy: Yeah, 

Luis Mesquita: because you are, you're probably gonna break some people pressing the system in the same direction using very different tools. So, uh, I like to counterbalance when you are okay. The things you are doing fast are still not very high intensity, so I can stress the system in a more slower but heavier manner.

But when you are running really fast, competing every week, I stopped doing these heavy eccentrics. And I think this is [01:12:00] very important, for example, for sprinting. A lot of people, they are worried about eccentrics for the hamstrings, for example, in the gym. But in my opinion, if you are using heavy centrics for the tres, such as, for example, Nordic upstream curves at the same time where we were sprinting really, really fast with some frequency, probably that's not a good idea.

Because you are simply stressing your T strings too much. If you are, I was gonna say, you stressing it in two 

Josh Kennedy: different ways, aren't you? Too, too much volume. Yeah. 

Luis Mesquita: And if you are sprinting often. Mm-hmm. I don't think you need a lot of eccentric work for the tings. Mm-hmm. At least from the experience I have.

In moments where you are sprinting often with high quality, really fast, you really don't need to stress eccentrically, the tings. And people are very worried about, okay, but what about hamstring injury risk? I think when [01:13:00] you are sprinting fast, you can stress the hamstrings very heavily eccentric, for example, with using super maximal exercises such as the Nordic hamstrings.

If you are off season and you are not sprinting a lot, okay, you can maybe stress the hamstrings, but I wouldn't do both together because that may be too much to end off. Yeah, 

Josh Kennedy: makes sense. Love it. Absolutely. Fantastic. Um, I think we'll, uh, we'll wrap that up there, shall we, James? Uh, absolutely. It's been awesome.

I've learned a heck of a lot. I dunno about you, James. Yep. 

James Breese: I, I told you he's a good 

Josh Kennedy: guy. 

James Breese: I, you know, he is sometimes He's a good guy. Sometimes I talk crap. We'll, up time I do talk some good stuff, right? I find some good people on my travels, don't I? You do indeed. He, he's now added to the list. 

Josh Kennedy: You do indeed.

Uh, but before we do wrap up, Luis, if people wanna find out a little bit more about you and, and the work you do, uh, can you give us your social media handles? 

Luis Mesquita: Yeah, I'm mostly on Instagram. That's the number one, uh, social [01:14:00] media thing that I use. My is Luis m Mosquito, so it's like my first and last name, but with a MM in between.

Uh, so that's where I am more often. 

Josh Kennedy: Fantastic. Thank you very much. Uh, yeah, really, really good. Uh, and we'll happily have you back on Luis. That was, uh, that was quite fascinating. Thank you James. And that is it for today. Please don't forget to rate, review, and subscribe. And if you would like our free training plan, then go to cricket matters.com/train.

And remember, our goal is to make you a better cricketer. 

Luis Mesquita: Cheers guys. Thank you very much.