Great Work-outs for Cricketers…..

Stand tall …now look to the left and see if you can see a seagull, now place your hands on your hips and SIGH!! Ahhhhhhhh… now turn to the right and see if you can see another seagull… now look to see if that paint is drying on the grandstand….. LOOK OUT THE BALL IS COMING TOWARDS YOU ….DO SOMETHING !!!…. Ahhh…. just kidding. Cricketers need to in fact (like all sports) start with a good aerobic base. A great way for cricketers to get a good workout and also mimic their sport (sport specific) is by regularly completing the “Beep Test” obviously trying to improve at each session. Do this at least twice a week. Core and lower back strength is also important, coupled with speed/power and strength. Periodise your training along with regular practise sessions both in the nets and on the field. Here is what I suggest. Monday: 40 metre sprints, fast runs with a walk back to the start. Use a heart rate monitor and wait until HR drops to 120 beats a minute then sprint again. Repeat up to 10 times. Increase as you go if capable. In the gym. Tuesday: Balance work … USE A BALANCE BOARD…(1) Start by standing on one leg with your other leg bent backwards. Stand close to a support rail if you are unsteady at first. (2) Stand on the one leg and close your eyes to see how long you can stand before falling, ensure someone is close by to support you. (3) Now stand on one foot and bounce a ball and catch it. (4) Most gyms worth their salt will have a balance board where you can balance firstly on two feet and as you progress go to one foot and slowly start doing exercises on either one or two feet. Exercises such as one leg front squats, ball throws to a trampoline rebounder, arabesques and kettle bell squats are just a few that will get you started. Balance boards/wobble boards are often used in the rehabilitation and strengthening of the ankles, hips and knees. These pieces of equipment can also be used for upper limb injuries, especially the shoulder. This is important in people involved in throwing activities like cricket. When using the balance equipment it is best to complete all these exercises in bare feet. At the bottom of our feet (just under the skin) we have proprioceptors which simply mean: “a sense of self”. In our limbs the proprioceptors are sensors that provide information about joint angle, muscle length, and tension, which is integrated to give information about the position of the limb in space. The muscle spindle is one type of proprioceptor that provides information about changes in muscle length. The Golgi tendon organ is another type of proprioceptor that provides information about changes in muscle tension. So start doing these balance and muscle training activities to ensure you are ready for the cricket season. The fitter, stronger and the better your balance and flexibility the longer you can continue to play cricket in your later years. Hopefully these will reduce the risks of hip, ankle and knee damage. On Wednesday and Friday: try some plyometric work. (Only to be utilized by experienced Athletes for Sport Specific purposes) Loads 80-90% of 1RM … Reps 4-8….Sets…. 3-6….. Rest 2-5 mins……..
• Movements to be explosive
• Use Plyometric exercises as suggested below.
• Only for Athletes with an adequate strength base.
Include the following exercises when designing a speed Power program.
• Jump Squats; Star Jumps; Burpees; Handstand Jumps
• Power cleans; Medicine ball throws; Clap push ups
By: John Hart
Master’s In Education” (Disability/Rehab) Newcastle University Australia
“Grad Cert Education” Newcastle University Australia
“Diploma Fitness/Recreation”
“Diploma of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”
Member of ASCA (Australian Strength and Conditioning Association)

No comments yet.

Leave a Reply