se he is actually a better four-day bowler than he is a one-day bowler.

This is an online exclusive story from ESPN The Magazines Body Issue 2016. Subscribe today!?And for more from the 2016 Body Issue, check out espn.com/bodyissue,?and pick up a copy on newsstands starting July 8.Eight-time AMA Supercross and Motocross champion Ryan Dungey is not afraid of hurtling through the air atop a 220-pound machine. He is also apparently not afraid to pose for the world in his birthday suit. But roller coasters? Thats where he draws the line. Dungey is currently on the mend after suffering a cracked vertebra in a crash at the Thunder Valley National in June. But before that, Dungey talked to Body Issue reporter Morty Ain about his training regimen, being a perfectionist ... and that nagging fear of roller coasters.ON BUILDING THE PERFECT MOTOCROSS BODY We use our legs a lot; our legs are always acting as our suspension. If you think about riding a dirt bike, you are hanging on to the handlebars, but you have your core and your lats trying to control the side-to-side and up-and-down movement of the rear. Meanwhile, your legs are working to push the bike to the ground and to grip the bike tight and squeeze. Its multiple areas and its full body. I dont think theres a muscle that I dont use.I definitely think the physicality of the sport is overlooked and underappreciated. Anybody who gets on a dirt bike would be quick to find out that its a very hard workout. Nobody can see our faces underneath [our helmets]; our faces are beet red. Picture running up a steep incline at 5 or 10 percent grade for 35 minutes at a pace where youre dang near about to quit -- youre at your max and you cant take no more. Thats what were feeling when were on a dirt bike. It takes a lot of suffering.We get a break at the end of the season for five weeks where we dont ride at all and we let the body recharge. Well cycle and all that, but then I hop on the dirt bike and Im sore from head to toe. It blows my mind. I think we underestimate how much muscle in certain areas we use. Its really full body.ON TRAINING At the end of the day, Ive been fortunate to race a dirt bike for a living. But its a lot of hard work. Well put in about 10 to 15 hours a week in training, and if youre not training, youre resting. And if youre not resting, youre training. So its a 24-hour job.Our outdoor races are 70 minutes, and usually those races are in the summertime, so you can bet that its going to be hot. It will get close to 100 degrees out there. We have a lot of gear too. The bike might be 220 pounds, but then we have another 15 pounds of gear on average between your helmet and boots and everything. So you sweat a lot.On our heaviest day out, I would say were consuming anywhere from 6,000 to 7,500 calories. In one moto race, were burning 750 to 800 calories. So in one race day, were burning about 1,500 calories just racing.Fitness is very key. These days, everybody is training, where before in our sport, everybody just rode. We spend probably on average 120 to 150 miles a week on the bicycle -- a road bike. We do a little bit of cardio every day before we go riding. Like today, we put on 30 miles outside in the morning. We do a lot of cycling because its not a lot of impact on your knees as much as running would be, but you still get that good base endurance. I enjoy cycling. Growing up, I enjoyed watching the Tour de France and stuff like that. For me, Ive always worked out and enjoyed fitness -- aside from all the racing and the riding. If I didnt do this for a living, I still would be active, I still would be involved in health and wellness and exercise. I like to be fit and lean and strong.ON HIS FEAR OF ROLLER COASTERS Roller coasters? Oh dude, Im not a fan. I think its a control thing [laughs]. On the dirt bike, I feel like Im in control. But when it comes to all that stuff, my mind gets thinking too much. I will go on them. Ill go on a ride with my wife, but Im not pumping about it. Ill put myself through it, but yeah, Im scared out of my mind in those photos, and here she is with a big ol smile on her face [laughs]. Its uncomfortable. But Ill take one for the team.ON BEING A PUDGY KID As a young kid, I got a little pudgy. I didnt like that; I think I felt a little insecure. I grew up in Minnesota. You cant ride a dirt bike up there in the snow unless you put studs in the tires and go out on the frozen lakes. Between the cold and being inside all the time, you get bored, so youre probably eating. Wed go snowboarding and snowmobiling a little bit, but youre not burning as many calories as you would be during the summer riding around, swimming in the lakes, jumping in the pool. Yeah, I got a little pudgy [laughs].ON BEING A PERFECTIONIST I used to beat myself up a little bit. If Im going to do something, I want to do it right. I dont want to half-ass it. I put in way too much hard work to just go out there and get second and third. I dont think its a bad thing. I enjoy that, trying to get the best results and giving it my best.Early in my career, I didnt know how to handle the stresses. How do I be there every single weekend? Then I started trying to control things and the expectations of all this stuff. That wore on me early in my career. But now its like, My best is my best. I put in the hours, so I know when I get to the race Ive done everything I could. Im prepared. What we practiced, apply it to the race. Have a plan of attack and go for it. Learning how to manage that was probably the biggest mental challenge for me.ON KEEPING IT LOOSE My biggest body challenge is trying to keep it flexible and loose. Riding a dirt bike, you tense up. You are squeezing that bike real tight the whole time, whether you know it or not. Squeezing the bike all the time makes your groin really tight, so thats one of the things that gets overlooked in our sport. People think they can ride, they can cycle, they can run, they can do all these things and they dont have to stretch. Well, over time that starts to catch up to you; your body starts to get tight, you get sore and youre more likely to pull something. Ive learned that a body that is loose and nimble and flexible -- whether you get massages or [do] stretching or yoga -- it will perform better.Ive been very thankful that I havent had to go through a lot of injuries. There was a point where I was training and riding so much -- it was a good thing because I found the limits of what I could and couldnt handle. I was pushing my body to the limits. I was thinking that more was better. It hit a point where it just stopped, where I just said, I cant do this anymore. That was my fault. I wasnt resting. I was overtraining.Usually when injuries happen its because people get fatigued at the end of a race. Thats when mistakes happen, the mind starts to fade. So all this preparation is very important. Sometimes being stronger, healthy and more fit can be the difference. When you hit the ground and youre stronger, you can take more. Thats why its important to be in shape.Ive had some collarbone injuries -- broken collarbones and broken wrists and stuff like that. People think, Oh, its all fun and games. Yeah, a 450 bike has over 60 horsepower; if you disrespect it, you are going to find yourself on the ground. Theres a lot of respect youve got to have for the bike and for the sport. Youve got to be smart and put yourself in good positions and know what you can and cant handle.ON RETIREMENT Back in the day, all these guys at the professional level were older guys. Now its like they are all kids. Theres a lot of talent. The younger kids coming up, they almost bring the next level to the sport. They come into my class -- the 450 class -- where they bring more intensity, they bring more fire. Youve got to understand that I have to rise above that every single time, constantly trying to bring kid energy. You know when you are a kid you just always have that energy all the time? That kind of starts to go away as you get older. I dont want that to happen, so I train hard. Theres just more up-and-coming guys, theres more talent, theres more competition. I want to do this as long as I can be on top. But the second that I cant, then its time to walk away. Sam Darnold Jersey Sales . Having already announced that the race will start May 9 with three stages in Northern Ireland and Ireland and finish in Trieste on June 1, the rest of the route was unveiled Monday. Sam Darnold Color Rush Jersey . It was the second consecutive win for the Pacers (2-5), who lost their first five preseason games. Jeff Teague led the Hawks (1-5) with 17 points and eight assists and Al Horford had 12 points and seven rebounds. Mike Scott scored 15 of his 17 points in the second half. http://www.jetsofficialsshop.com/jamal-adams-jersey.html . -- Jaye Marie Green shot a 4-under 68 on Thursday to increase her lead to five strokes after the second round of the LPGA Tours qualifying tournament. Sam Darnold Jersey Mens .ca NFL Power Rankings, overtaking the Denver Broncos and remaining ahead of NFC competition San Francisco, Carolina and New Orleans. Jamal Adams T Shirt . JOHNS, N. Vincent Barnes, a tearaway quick, played for Western Province in the Howa Bowl competition during the apartheid era, and briefly in the Currie Cup after the end of isolation. He has been coaching fast bowlers for Cricket South Africa for the last 14 years.Are you surprised by how well the South African quicks bowled in Australia? When conditions suit our fast bowlers, as they do in Australia, they are lethal. South African bowlers have always been fairly good overseas. We adapt to conditions well and that has been a massive strength of the South African side for years. Whether we are playing in Dubai, New Zealand, at Lords, or at home at the Wanderers, we have fast bowlers who can take wickets.Each of the fast bowlers brings different variants to the attack. Vernon Philander is always accurate and if there is anything in the wicket, he will exploit it. He also gets a bit of swing. Kyle Abbott is the same, only he is a bit quicker. He is highly skilled and bowls a strong ball. And then you have the pace of Kagiso Rabada. Among them, they give nothing away. They keep coming and coming, and bowl to a fantastic plan.What does a pace-bowling attack need to be successful all over the world? It needs to be multi-dimensional. The unit needs to have different skills. If you add Dale Steyn and Morne Morkel to the group above, you have two more fast bowlers with different styles and skills. It doesnt always work. On the tour of India last year, we needed more pace on the slower wickets.Is there anything missing from this South African attack? We could do with a left-arm quick. Wayne Parnell is part of the squad, but he is injured at the moment. There are also some younger bowlers around with pace.How do you help develop young fast bowlers so they reach their potential? The first thing you have to think about is injury prevention. Someone using that amount and type of energy at the crease is always going to be prone to injury, particularly in their lower back. As a coach you work with them to get their action fluent. Analyse the action, see if theres any chance of an injury. Do they have a mixed action? Are they putting stress on a particular part of their body? If there is a risk, you work with them to get them more upright when they deliver, get their forces moving in the right direction, down the wicket before, during and after they release the ball.Should young fast bowlers take it easy then, bowl within themselves? A lot of coaches will talk about line and length. For me, a fast bowler actually has to bowl fast. Control of line and length is easy to coach. Its not easy to teach someone to bowl 5kph faster.Who was the fastest young fast bowler youve ever worked with? Dale Steyn. He came down to play against the South African Academy as a young tearaway. He impressed me so much that I asked him to come back and play some more matches, against us and for us. When you see a really raw fast bowler like Steyn, Brett Lee or Shoahib Akhtar, that really excites me. Its such a great skill to be able to bowl really fast.How important is mental resilience, particularly when things are tough? Fast bowling is an emotive art. Fast bowlers expend a lot of emotion and spend a lot of time working really hard. They usually have to bowl a lot more overs than other bowlers, sometimes 25 overs in a day, so they have to learn how to put in the time and effort in training to be able to do that. Sometimes theyll be in all-out attack mode, other times theyll need to just slow down the run rate. There will be a lot more tough days than successful days in a fast-bowling career. Not everyone is prepared to do it when its tough.What about learning to go through the pain barrier? Some will, others wont. Its just about the nature of the individual, their outlook on life. As a coach, you cant do much to change that. Some will keep going for the team when they have a niggle, others will walk straight off the field as soon as they feel something.Should a bowlers approach change depending on whether conditions are in their favour or not? If its a greentop or a flat track, either way its all about pressure and patience. A fast bowler shouldnt get too carried away when conditions are in their favour, trying to bowl big swinging, seaming, bouncing deliveries. That looks good, but theyll want the batsman to actually nick off to the keeper and the slips, not just to miss the ball, or, worse still, leave it. When its slow and low, a fast bowler needs a different type of patience. They must build pressure over time, with accurate bowling that makes it difficult for the batsman to score, gets the batsman frustrated and makes them more likely to take risks.Do fast bowlers always know before the game whether conditions will be in their favour? They have to assess conditions early on. Within the first few balls theyll have an idea of the pace, bounce and whether there is any movement off the pitch or in the air. If theres not much, theyll need to bowl fuller and straighter at off stump. Anything short sits up to be hit and if theyre too wide, its too easy for the batter to score.If there is quite a bit of help in the pitch, then bowl a fourth-stump line to bring the keeper and slips into play. Dont listen too much to the slips and keeper, though. When batsmen fielding in the slips see a greentop, they start worrying about chasing too big a total and will put bowlers under pressure to take wickets. Remember to be patient. Bowl a full length and take advantage of the conditions.So control your aggression? Dont get too carried away? No, even on the most docile pitch, a fast bowler should be aggressive. The bouncer is still a potent weapon, even if a bowler has to pitch it a lot shorter. The bouncer itself might not take a wicket, but it might get the batsman playing more tentatively at the next few fuller balls. On a faster, more helpful track, the bouncer becomes a real wicket-taking option.A fast bowler shouldnt overdo the bouncer, but instead stick to their stock delivery and bowl that ball consistently. Cutters and slower balls are useful on easy-paced pitches, but a fast bowler mustnt forget that they are still a fast bowler.Do you need those variations, even when the pitch is in your favour? On a greentop, if a fast bowler can make the ball go both ways, then yes, do it. All the best quicks can do this. It keeps the batsman guessing, and eventually someone will play at a wide one they should have left because theyll be worried about the ball coming back at them. Use this to your advantage, though not too often. Youll need that consistency of line and length to make the most of your skills and the conditions.So pitch it up on a greentop? Ideally, yes. But a fast bowler is only human. Sometimes on a green top, a certain bowler will be reluctant to pitch the ball up, not because they are being arrogant, or because they have no control, but because they are worried about going for a few runns.dddddddddddd Maybe they are struggling for rhythm or they have just had a bad game and are low on confidence. If so, or if the batter gets away to a flyer, the best thing to do is for the fast bowler to go back to bowling just a bit wider and shorter. Just for a few overs, bowl to the keeper. Then, when the bowler has their rhythm back or the score has slowed a bit, they can go back onto the offensive, refocus their attack on off stump and just outside.Are international cricket grounds too batsman-friendly? I walked out onto the pitch at the Wanderers not long ago, just before a T20 match. I looked down at the wicket. There was no grass and not likely to be much bounce. Its at moments like these that you realise just how tough it is for fast bowlers these days. You can go for eight or nine an over in a T20 without bowling badly. Countries that dont have really quick bowlers of their own prepare flat pitches to counteract those who have them. It was good to see a green wicket for the first New Zealand-Pakistan Test in November.Do you feel sorry for young bowlers these days, trying to learn their trade with so much T20 cricket around? In that same T20 game [at the Wanderers], an 18-year-old fast bowler, in one of his first games, went for 41 runs in his four overs. And he didnt bowl that badly. You could see him walk down to fine leg looking despondent, maybe worrying about whether he would be picked for the next game. Thats the time when it is important for an experienced player or a coach to speak to the young bowler and help them understand that they havent failed. Maybe the batsman has played some unbelievable shots. Maybe the wicket was an easy one to bat on. Sometimes even the worlds best bowlers get smashed around in T20. Its important that young bowlers understand this, so that they are not too hard on themselves. Yes, the bowler may have had a bad day today, or bowled a bad over, or even just bowled a bad ball. But it could be a good day tomorrow. Their next over might be a good over. Or even the next ball. They always have another chance.Should young bowlers workloads be restricted? Thats debatable. Yes, young bowlers workloads have to be managed properly, but you can go too far with that. In the recent series between South Africa A and Australia A, Australia would pick one attack, they would do well in a four-day game, and then for the next game Australia would change their whole attack. If it were down to me, I would rotate the bowlers between matches, maybe, but only one at a time. I wouldnt change the entire attack. Bowlers need to bowl regularly to become their best, develop the muscle memory and their bowling skills. But with kids today, you know that some days they will need to rest. Coaches need to understand that even if a young quick is their star bowler and they need to win a game, they wont be able to use the bowler all the time, not without risking injury.You were a pretty decent quick bowler yourself. Tell us a bit about your own bowling. I joined a cricket club aged 13 and just wanted to bowl fast. Before that, my passion was football. By the time I got into the first team, I realised that you needed more than just speed. At first I wanted to be the fastest. Later I also wanted to be the best.What type of bowler were you? I was an out-and-out quick bowler, although there were days when Id bowl at medium pace because it was too much to charge in and try and bowl at your fastest all the time. My hero, growing up, was Michael Holding. I tried to model myself on him, although I didnt have the sort of beautiful action he had. I was more of a slinger.Did you have any coaching when you were a kid? Not like there is now. We just had senior players who would advise us, help us stay focused.Was it frustrating not being able to play international cricket because of apartheid? A long time ago I made my peace that I would never play for my country. Apartheid was all over our life. I played a few games for Western Province at the end of my career, including the Benson and Hedges final in 1992. I decided that I would make my mark on South African and international cricket as a coach instead. I did my cricket and football coaching qualifications in Scotland when I was over there playing club cricket.Ive been fortunate working with so many great fast bowlers who not only have the talent but work so hard for the team too. How much does it help young fast bowlers to have experienced quicks around when they first come into the side? What could be better for a young paceman than having Dale Steyn at mid-on and Vernon Philander at mid-off? Having that sort of experience around you is invaluable whether youre a bowler or a batsman. I remember JP Duminys debut for Western Province. He walked out to the wicket after Herschelle Gibbs was out. Out there waiting for him was Gary Kirsten.Does it take the pressure off a young bowler if experienced, quality team-mates are leading the attack? Say the difference between Kagiso Rabada, who had Steyn and Philander in the team when he started, and Kemar Roach, who came into the West Indies side as a young bowler and was pretty soon expected to be the teams main strike weapon. The youngster can bowl around the more experienced bowlers, yes. Make a contribution while developing their skills, decision-making and experience. Then, if the young bowler has an off day - as all young bowlers are prone to do - other bowlers will still be taking wickets and making it tough for the opposition batsman. The teams performance will not suffer and the young bowler has more time to develop.Andile Phehlukwayo looks a decent prospect. What can you tell us about him? Hes a decent allrounder, actually. He can bowl fast and he hits the ball well. I was surprised he was picked in the one-day team and not the Test side, because he is actually a better four-day bowler than he is a one-day bowler. He impressed me a lot during the A tour to Australia. Hes definitely one for the future. I would like to see him now putting in some more good games for his franchise.Who is the fastest bowler you have ever worked with? Dale Steyn, definitely. Whereas Morne Morkel will bowl 140kph-plus all the time, Dale will go between 125kph and over 150kph depending on the wicket, the situation and whether the batsman has just hit him for a couple of fours.Which South African fast bowler would you least like to face in the nets? Definitely Morne Morkel. He has the bounce as well as the pace. During the Proteas practice sessions, youd always hear batsmen complaining if they had to face Morkel too much. When Jacques Kallis first faced him in the nets, when Morne was just a young net bowler, Jacques was so impressed he wanted Morkel in the team right away. I am not enjoying facing him at all, Jacques told everyone. ' ' '