Summary - The Cricket Fit System Template

System Strength/Power Fit: Neuromuscular Functional Aim

Establish good communication between brain and key postural and stabiliser muscles. Dynamic strength & stability; maintaining optimal joint alignment and movement patterns. Power and plyometric cricket specific based exercises.

Duration
Slower tempos

Intensity
8 12 reps

Recovery
1 min

Repetitions
2 4 sets

Cricket specific benefits

To improve abdominal and spinal stability and function. Enabling optimum physical performance and reduced injury risk. A strong torso and rigid spine means a stable base from which to throw, bowl, twist and take impact from jumping and bowling. Improved recovery of a muscle after intensive exercise. Thus, the muscle can perform high intensity contractions more frequently during a game. Enables co-ordination of the activation of different muscle groups during a movement. Improved throwing, batting, bowling, diving The correct muscles are stretched and strengthened which allows an optimal posture from which to perform intense cricket specific exercises. Also prevents injury during the season as a result of muscle imbalance.

Slow/moderate tempos. Fast explosive tempos Slower tempos

8 - 12 reps 4 8 reps 8 12 reps

1-2 mins

2 - 5 sets 3 5 sets 2 4 sets

2-3 mins

Performance based

Strengthening of key muscle groups that become weak during the cricket season

1 min

Corrective Stamina Fit

Increase ability to exercise at a high intensity for prolonged periods using predominately the aerobic energy system Continuous intensive conditioning.

30 seconds 30 minutes.

Speed Fit

SAQ Fit

Increase the demands on the lactic acid/anaerobic system. Increase the ability to recover rapidly from high intensity exercise. To improve: Starting speed Acceleration Speed/agility Quickness

10 30 seconds.

60 90% of max heart rate. Perceived exertion rate of 6-8 out of 10. Shorter interval duration = higher intensity. Almost maximal

If the exercise periods are longer than 1 min, then the rest periods should be shorter than the exercise periods

Time frame of 10 30 mins depending on fitness levels.

More energy supplied aerobically. Improved endurance. More rapid recovery between repeated sprints. Improved aerobic power

As short as possible work/rest ratios of 1:4, build upto 1:1.

2 10 reps

Improved performance of intense match activities - fielding Increased ability to perform high intensity exercise running between wickets Improved anaerobic power

1 2 seconds 2 6 seconds 2 10 seconds 1 2 seconds

100% 100% Maximal Maximal

30 seconds 1 minute > 5 times exercise duration 10 secs between reps - 4 mins between sets

8 10 reps 2-4 sets 6 12 reps 2-4 sets 12 20 reps 2-4 sets 6 10 reps, 2 4 sets

Improved ability to take immediate action, to rapidly produce force and move efficiently in multi directional movement patterns. Short, sharp movements when fielding Quick starts between the wickets Improved stride frequency and stride length and increase range of motion.

Flexibility Fit

Cricket Fit Nutrition Fit

The better the flexibility the more supple the 20 secs per Feel tension, 10 seconds 2 4 sets of Improved bowling, batting and fielding action. In terms of ability to reach and maintain technique. muscles, tendons and ligemants will be, and the stretch but not pain! each tight area players ability to stretch without injury. It is important to ensure a balanced musculoskeletal system before progressing to high-level strength and power work. Incorporating cricket specific training, such as technical work and movement pattern development is paramount to the success of the serious cricketer. This training is very important in the pre season and in season. The balance must be correct because for example, if you begin to bowl regularly then you must reduce the amount of power training that you are doing in the gym otherwise you will over train and reduce your chances of recovering before the next session. The structure for maintaining this balance throughout the year is laid out in the Cricket Fit System chapters. Its time we woke up to the fact that cricket is a sport that requires explosive power, speed and agility, and long periods on the feet. All these components support the fact that: Improved nutrition = Improved performance. Soon, the player who considers the correct ratio of fats, proteins and carbohydrates, and avoids, for example, the coffee and biscuits at tea, will be at a distinct advantage for the following physical and mental components: Improved awareness, Enhanced cognition and concentration, Fast reflexes and reaction time, Improved ability to repeat powerful movements, Good hand/eye coordination, Mental and physical quickness, Enhanced recovery and regeneration. As cricketers we must consider the larger picture; a body correctly fuelled and hydrated will be in a much more efficient state to allow the above physical and mental attributes. The correct food and hydration choices throughout the day could mean that you are quick enough to make that important catch, or, you still have the power to bowl at a fast pace later on in the day. The holistic approach of the Cricket Fit System understands that by working on one area or system of the body you cant help but involve another. Lifestyle Fit will enable you to understand how fundamental health principles; hormonal issues and other lifestyle factors can influence and affect repair and regeneration of you body. This ultimately affects the ability of your body to repair its muscles after a game or a training session. By promoting focus on these areas you provide your body with physical, nutritional, psychological and performance based benefits.

Lifestyle Fit

Excerpt from Chapter 1

Muscle imbalance and the spinning top theory

Paul Chek uses the analogy of a spinning top when considering optimum movement and muscle balance (24):

If the arm of the spinning top is nice and straight then it will spin smoother and for longer. If you replace the arm with the spine then you can see how this analogy works. A spinning top with a kink in it wont spin as smoothly about a central axis just as a spine with restrictions and hyper mobility (due to muscle imbalance and structural imbalance) will lead to reduced efficiency of movement patterns and eventually decreased performance. This results in increased wear and tear on the muscular, skeletal and connective tissues of the body and increased risk of injury.

Muscle imbalance and Specific Adaptation to Imposed Demands

Muscle imbalance syndrome is further magnified by Specific Adaptation to Imposed Demand or the SAID principle that governs the body.

This law is seen when you observe an older person who is unable to rotate their head to look behind them and has to rotate their whole body. Muscle imbalance has restricted and affected movement patterns over time so that now their nervous system has forgotten that they can just turn their head to look over their shoulder. The new mechanism of turning the whole body becomes the norm, however, at a

price, normally pain and dysfunction!

The batsman who constantly has tight hamstrings and quadriceps but never stretches will experience the same but at a more subtle level.

He will most likely over rotate at the spine due to the fact that his tight thigh muscles are restricting movement at his hips. Now this will still allow him to hit the ball, but over the season this movement pattern will be programmed into his nervous system as the norm, which will mean constant, unnecessary stress through the spine again potentially leading to pain and movement dysfunction.

So, the first step is to do the correct stretches and exercises to provide a good stable and balanced base thereby avoiding muscle imbalance syndrome. Then develop strength and power. If this is not adhered to then the player is gambling and reduced performance and injury is likely in the future. Corrective exercise is then very important to maintain muscle balance. Throughout the year you may have to incorporate some corrective exercise into your weekly training program.

Cricket is POWER
As you work through the Cricket Fit System strength and conditioning program you will see that you will be progressed from flexibility to stability to strength and then finally to power. This is the system I have been taught Paul Chek (34-39) and has been successful in many athletes I have worked with. The stable base, the increase in strength and the coordination of the primal patterns will all be mastered in your training before you progress to the real fun stuff! However, this fun stuff is really the icing on the cake that will separate you from the others.

Remember though, it is only by developing this base and working on the technical and timing aspects of your game that you will be able to generate controlled power. Controlled power is a power that combines good timing, efficient movement with explosive and fast muscular contraction. You certainly dont want to be known as the fastest bowler but never keeps their line and length, or as a batsman who can hit the ball powerfully but never in the direction which he intends!

Good levels of power will enable you to bowl at fast paces and for longer. They will allow you to have a strong accurate throwing arm, and you will be hitting more fours and sixes that you have ever dreamed of!

Power is a combination of strength and speed. It is how quickly the load can be moved over a certain distance. A lot of cricketers make the mistake of being strong but not powerful. If you can lift a 150kg weight you may be strong but not necessarily powerful.

Nearly every movement in cricket is power based, for example: Sprinting over 10 metres Turning quickly Hitting a four or a six Bowling Throwing

This is the most important area of training in my opinion, and often too much time is spent on components of fitness that address less important areas of fitness in relation to cricket. Power training requires the recruitment of type II b muscle fibres, however, there are three main types of muscle fibres (Table 6):

Energy Systems

Muscle Fibre Type Type II b

System

Improves

Recovery

Time until fatigue

ATP/CP System

Without oxygen Without oxygen

Power / Max Strength Hypertrophy/ Strength Endurance

3 mins+ 60 90 secs

10 secs

Type II a

Glycolytic

120 secs

Type I

Aerobic

With oxygen

<60 secs

Unlimited

The table shows that to work the type II b muscles that create power in the cricketer you must work with low repetitions at a fast speed to recruit them. Recovery between sets is high because it takes longer for these muscles to recover due to the fact that the process the muscle uses to replenish its energy takes up to three minutes after a high intensity set. If only one repetition is done, then it would be quicker for the system to replenish; normally for every one second of effort the body will require five seconds+ of recovery. This is why it is beneficial to the bowler to take a little time before bowling again during an over. It is the efficiency of your body to recover its energy

source as quickly as possible to allow maintenance of powerful movements that we are concerned with. I.e. bowling at a consistent pace, keeping a strong throwing arm and repeatedly sprinting to field a ball.

By targeting the muscle fibres that contribute to explosive power as well as training the anaerobic energy systems (ATP-PC system and glycolytic system), cricketers can't help but get stronger, more powerful and leaner.
The Aerobic and Anaerobic Energy Systems You will be reading these words throughout this book so it is important that you understand the terms! If you're familiar with the term "aerobic", you'll know that it means "with oxygen". Therefore, aerobic energy systems are systems in the body in which energy (ATP) is generated from the consumption of oxygen. Simple enough. Now, the opposite of "aerobic" is "anaerobic" which, by definition, means "without oxygen". Therefore, anaerobic energy systems are systems in the body in which energy (ATP) is generated from non-oxidative sources. Now, how often when playing a game of cricket do you get to that stage where your muscles begin to burn and you have to slow down or start to run a little slower or throw slightly less powerful (this is the stage where the glycolytic system becomes dominant)? Hardly ever! May be in a 20/20 game? So why are most cricket players training themselves in this way when they condition themselves? Once you have given yourself an aerobic base of fitness focusing on this system predominantly (or the glycolytic system) is wasted training because you do not use these energy systems or muscle fibres predominantly. It is beyond me why trainers and therapists continue to give cricketers circuit training and strength training variables that allow little rest, have the players breathing so hard that they cant keep their form and send them on long runs.

This situation hardly ever happens in a match. Do you ever see a sprinter running an 800m to help him get faster? This situation is only useful for repetitive fielding drills when developing skills under fatigue is necessary. The cricketer must have a base level of fitness in all energy systems, but the predominant system required by the muscles of the player when on the pitch is the ATP-CP system, followed by the type I aerobic system due to the long periods that players are required to stand in the field for.

Excerpt from Chapter 2

Typical Muscle Imbalance Syndromes

It has been established that good posture, will help reduce the risk of musculoskeletal injury and improve the efficiency of the body to move (13-18). Every joint complex in the body is richly innervated with mechanoreceptors or, nerve endings highly sensitive to motion that provide information regarding joint position, pressure, tension and pain. When the muscular and passive systems of the body effectively stabilize a given joint and maintain an optimal instantaneous axis of rotation, normal neuromechanical relationships allow pain free function. Poor posture will result in less than optimal axes of rotation and therefore pain and dysfunction. The following imbalance syndromes will help you understand what you are looking for as a player or coach, whether they apply to you, and what risks you or your players are predisposing themselves to. After each muscle imbalance syndrome there are examples of common injuries caused by these patterns, do you or any of you players have any of these problems?

Upper crossed syndrome

The upper crossed syndrome is defined as tightness and overuse of the upper trapezius, pectoralis

major, and levator scapulae and weakness and underuse of the rhomboids, serratus anterior, middle and lower trapezius, and the deep neck flexors, especially the scalene muscles. Janda named this syndrome Upper Crossed because when the weakened and shortened muscles are connected in the upper body, they form a cross (19).

This is a very common syndrome that is apparent in most people as well as cricketers. It is a combination of everyday activities including:

Seated position for long periods of time (i.e. watching cricket, eating, driving) Poor eyesight (straining) Poorly designed strength programs Lack of postural awareness

And cricket activities such as:

Being in a rounded position for extended periods of time (i.e. batting, fielding) Weak postural (anti-gravity) muscles resulting in a decrease in alignment through the day

Associated with this upper cross pattern is a forward head posture and an increased first rib angle as indicated in the diagram above. This sets up an imbalance and requires compensatory mechanisms and movement patterns to be used via the bodys nervous system to enable the

necessary movement patterns within cricket.

One must understand that while upper crossed syndrome and forward head posture is a commonly observed phenomenon, it is what is causing it, what movement patterns it is affecting and what compensatory patterns it is creating that must be considered in cricketers and athletes if we are going to improve a players function and/or reduce his pain.

Cricket specific issues related to Upper crossed syndrome:

Achilles tendonitis/Ankle strain

As the head migrates forward due to postural weaknesses, poor eyesight, or poorly designed strength programs there is a concomitant rounding of the thoracic spine which disrupts the balance of the spinal column and creates an upper crossed pattern.

Because the body always wants the head over the pelvis for reasons of balance, where there is forward migration of the head, it is common to see forward migration of the pelvis. This is coupled with hyperextension of the knees, which limits the vascular supply to the lower leg and puts the weight of the body on the balls of the feet.

The Achilles area is renowned for being a very avascular area of tissue (it is fed predominately by osmosis and diffusion) so when blood flow is compromised further and the hips are protruded forward of the midline there is a high level of strain placed on the gastro/soleus complex and tendonitis often results. Shoulder strain/impingement This is common in players who have an increased rounding of their thoracic spine. The shortened upper and lengthened lower abdominal musculature common to cricketers with and upper crossed pattern due to reasons discussed above is an

example of how an imbalance in the core muscles can precipitate injury in the shoulders and arms. Because the chest is drawn downwards and it is mechanically linked to the ribs, as it is drawn downward the angle of the ribs increases, bringing the shoulders and head forwards and increasing the rounding of the thoracic spine. This forward migration of the shoulders is technically called protraction, which is mechanically coupled with a medial (inward) rotation of the arms and

The Anterior Oblique Sling in Cricketers (A0S)

The AOS is antagonist to the PLS and when fully functional provides optimal power output when sprinting, assists greatly in change of direction and speed and serves as the major muscular sling required when pushing (throwing). In gait the adductors

work in concert with the internal oblique and

opposite external oblique abdominal muscles (see Fig __ ). This both stabilizes the body on top of the stance leg (again important when releasing the ball and playing a shot on one leg), and rotates the pelvis forward, positioning the pelvis and hip optimally for the succeeding heel-strike. (48,35,50,51). As the speed of walking progresses to running, activation of the anterior oblique system becomes more prominent. It is also extremely important in sprinting and any change of direction activity, therefore all multi-directional movements

(including deceleration) executed in cricket place a heavy demand on the a functional AOS.

During explosive activities, such as throwing the ball or playing a cover drive the AOS serves critical function, providing a stable

position and then assisting in propelling the ball or the cricket bat.

One need not see an EMG study to appreciate the strong contribution of the AOS; just ask anyone that has experienced an abdominal strain! Accelerating, decelerating and changing directions are all activities that result in immediate pain in the presence of both abdominal and groin strains or tears.
Fig 57 and 58 Cricket specific exercises using the ANS

Conditioning the AOS will benefit the cricketer by: Stronger and more accurate throwing ability Improved efficiency of co-ordinating movements from the limbs via the core More powerful batting shots More powerful bowling ability Increased stability across the pelvis Increased ability to change direction quickly and to move sharply over a short distance Greater power generation and increased rotational power

Excerpt from Chapter 3 Test 13 Biomechanical observation Cricket specific benefits of the test. Batsman hamstring test Range of motion of the upper hamstrings Range of motion of the posterior line of the lower limb and back Test description Stand straight and take a pinch of skin at the low back directly opposite your belly button. Tip forward rather like a waiter in a posh restaurant whist maintaining the curve in your lower back and thus the skin in your hand. Test Pass: Ability to pick up a ball or release a ball when bowling without overloading any region of the lower limb or lower back.

If you have normal upper hamstring length you will be able to flex the trunk 50 degrees forward at the hip while holding the pinch of skin, maintaining the curve in your lower spine. Test Fail: Unable to achieve 50 degrees of flexion. The skin slips out of your hand

Test 15

Biomechanical observation

Cricket specific benefits of the test.

Ankle mobility wall test

range of motion of the ankle joint

Important for running, bowling and batting will affect other joints further up the chain if it is tight.

Test description Place your toe 3 inches away from a wall and attempt to push your knee to touch the wall without your heel lifting away. You must keep your knee aligned over your second toe. Test Pass

Ability to touch the wall with the knee while keeping good alignment and the heel remaining on the ground. Test Fail: The heel lifts The knee drops inwards or outwards

Thoracic Roll Mobilisations (Horizontal)

Lie on your back with the knees bent and the foam roller or rolled up towel just below the base of the shoulder blades.

From here, in a crunched up position take a deep breath in, lean back over the roller and then exhale as you reach the bottom of the range of movement.

Relax for 2-3 seconds focusing on stretching out the back where it makes contact with the roller.

Breathe in again and hold the breath as you rise, then roll down the roller one vertebrae (about 1 inch) and then repeat until you come to the top of the shoulder blades, with the towel/roller just under your armpit.

Support the head throughout, and ensure that you roll sideways when you have finished rather than getting forwards.

Excerpt from Chapter 4

Test

Procedure

Equipment

Purpose

Horizontal Jump
5:1 rest between jumps 1 min rest between trials

Player stands with feet shoulder width apart on a starting line. Player performs a counter movement jump, leaping forward as far as possible, taking off and landing on both feet.

Measuring tape Cones Gymnasium

Provides an indication of the genetic potential to be explosive. It measures maximum lower limb power in a horizontal direction.

Record the better of 2 trails.

Excerpts from Chapters 6 9

Strength Fit Off Season Phase Two - Functional phase

EXERCISE PROGRAM A EXERCISE Speed drill Ball drop sprints Standing Forward Wood Chop Multi Directional Lunge Seated cable push (Progress form isolated to integrated) Supine Lateral Ball Roll Medial shoulder rotations 1:00 1:00 1:00 REST INTENSITY REPS TEMPO SETS SEE BELOW Do 3 sets of 6 reps of the drill with 2 mins rest in between each set 2:00 -2 reps 8-12es 102 2-3 -2 reps -1 rep Bodyweight 1-4 kg ball 2 circuits 8 4-6es Mod 102 Hold for 5s es Work for >60 secs 202 2-3 2-3 2-3 2-3 es

Lower Abdominal series

1:00

___mmhg + 30 mmhg = ____mmhg

12 - 20

2-4

Speed Endurance Batsmen

Choose the drill that most appeals to you: For all drills work at a high intensity (a level eight out of ten in terms of physical effort for each repetition).

Drill 1 Twentys Run between 1-3 runs score must add up to twenty Work at a high intensity focusing on efficient turning speed Recover by walking one in between sprints Do 3 sets and recover for 4 minutes between sets.

Drill 2 10 x run a three recovery time of 60 secs Work/rest ratio of 1:2 (based on time)

General Speed Drills

Please note that speed drills are always preceded by dynamic warm up explained previously that is at least 15 minutes long. Ball drop sprints Acceleration linearly Have partner stand 3-4 metres away holding a tennis ball as high as he can. As soon as he releases it, a player behind a designated line reacts, and sprints forward trying to catch it before it bounces twice. Ball drop sprints ensure that athletes accelerate for a short burst of speed. Ball drop sprints create a competitive environment that encourages acceleration without excessively stressing the hamstrings or hip flexors.

Multi-Directional Lunge

Cricket Specific Benefits Performing this lunge requires the activation of all the muscles surrounding the hip joint while moving in different planes. The cricketer encounters many single leg movement patterns during the game such as lunging in different directions to collect a ball, play a shot or decelerate after bowling. He or she must be strong enough to prevent injury to the hips and pelvis and also have correct recruitment patterns to prevent over use of certain muscle groups that could lead to injury. Who needs machines to train the legs when you have exercises like these? This exercise develops coordination, balance, good postural alignment and correct muscle recruitment in cricket specific movement patterns.

The exercise progresses the player form the static lunge where correct alignment and deep core recruitment has been taught. It teaches the body to be able to control and

stabilise the leg when it lands on the floor and also develops the dynamic strength required to push off into a different direction.

Directions Hold an upright posture with breath and stomach drawn in. keeps hips square to the front throughout the exercise. Step directly forward and descend into the lunge as deeply as possible Return to the start position releasing the air through pursed lips Step out at a 45 degree angle but keeping hips square Do not allow the back heel to drop inward as this places unwanted stress and torque on the knee joint Return to the start position releasing the air through pursed lips Step laterally into the lunge as in fig c. keep feet pointed forward or slightly turned outwards Return to the start position releasing the air through pursed lips Step 45 degrees backwards again preventing the heel from dropping inward Return to the start position releasing the air through pursed lips Step directly backwards with exactly the same procedure as the front lunge Return to the start position releasing the air through pursed lips

Try alternating from the left to right leg or for more challenge work on leg while the other leg rests

If you suffer with degenerative knee conditions then do the exercise with slower tempos and pausing at the bottom of each rep so not to wear the joint out

Chapter 9 In Season Training Phase 5

Well done! You have made it through the start of the season and if you have been following the Cricket Fit System you will be firing on all cylinders! Your nutrition and hydration will be enabling you to maintain optimum energy levels alongside good focus and concentration. You will be quick of the mark in the field and at the crease and your strength and stability levels of conditioning will be maintaining your performance and decreasing your risk of injury. But hold on! Youre not through the season yet, and this is the hard part. Now you have to play the game you love, the game youve been training for, and this means you still have to train to perform!

In-Season Cricket Fit

It is important to maintain the high level of power and speed that you have built up prior to the start of the season. For this reason you should carry out two, possibly three exercises that are large whole body, powerful movements. The other exercises will be those that correct weaknesses that develop as a result of playing a sport that has dominant, one sided movement patterns.

Corrective Exercise

The Cricket Fit System periodisation table above takes into account the fact that muscle imbalance may play a big part in terms of exercise prescription during the season. Throughout the year you may have to incorporate some corrective exercise and stretching into your weekly training program depending on your progression.

Ideal posture encourages maintenance of concentric joint motion and an optimal instantaneous axis of rotation. Poor posture represents faulty alignment of joints. Loading joints which are moving eccentrically from the optimal instantaneous axis of rotation, will certainly lead to destruction of the joint. (1).

Think of the way a cricketer performs his sport. Is it in a posturally dysfunctional position? Many sports require this; For example, cyclist are flexed at the trunk, internally rotated at the shoulders and hyper extended in the cervical spine. Players fielding in slip or batting dont look much different to this either. Consider the bowler who is constantly using the right arm to left leg to deliver the ball hundred of times in a day. Once the working position the cricketer has been established, consider the duration of that position. Is he/she in poor posture for prolonged periods? More importantly, is he/she in any position for prolonged periods? The human body does not particularly like to be still for too long. In fact, I would say anyone who spends more than an hour or two (consecutively) a day in a certain position (and who does no corrective exercises) has significant musculo-skeletal imbalances. Now we have to consider the batsman who hopefully bats for long periods of time! The fielder who stand in the slips for long periods of time, and even the players that sits watching the game for long periods of time slumped in a chair! For example, if we spend too much time bent forward, our body often forgets that it can bend backward. If left unchecked, this can lead to a myriad of consequences such as: posterior migration (when a disc moves in a posterior direction, compressing a spinal nerve root) of a lumbar disc; poster ior migration of a cervical disc; anterior laxity (the anterior aspect of the joint becomes weak and dysfunctional) in the shoulder capsule; and Brachial Plexus nerve entrapment (when the nerves that supply the energy to the arms become impinged-like putting a kink or stepping on a water hose) JUST TO NAME A FEW!!

By not moving enough or performing virtually the same motion repeatedly for long durations, the body reacts by unintegrating itself. Regardless of the task, if the movement does not involve balanced total body, multi-planar movements, then it un-integrates the body. The human body strives to be as efficient as possible and is very task oriented. The nervous system drives the body to accomplish the goal by any means necessary, even if it creates movement patterns that are dysfunctional and will likely lead to pain. Frankly, our bodies were never designed for this. Even if ones position at slip or in bat is technically and ergonomically perfect, one is still likely to experience some sort of pain from overuse and imbalance. When sitting watching a game for hours, because it is such an isolated activity, the structural/muscular adaptation that happens as a result is skewed. For example, sitting in a flexed-hip position for an extended period will result in a shortening adaptation of the Ilio-Tibial tendon (IT band) which is directly related to IT band tendonitis. How many of your cricketers out there have experienced IT band issues?

Right handed bowler Typical Muscle Imbalances

Right or left cervical side bend Maintain focus on wicket. Also due to tight right side. Increased thoracic curve Dominant flexion movements. Constant seated posture.

Right shoulder to left hip weak/inhibited Anterior Oblique Sling - Non-dominant bowling side not being used eccentrically

Medial rotational instability Right knee - Nondominant side. Increased anterior pelvic tilt Increased weight shift through right side - Dominant right side and commonly increased right cervical side bend.

Increased pelvic tilt on right - Weak/Inhibited left shoulder to right hip posterior oblique sling

Decreased thoracic extension - Dominant flexion movements. Constant seated posture

Hyper or hypo mobile right shoulder Overuse, due to restricted hip, shoulder, knee or ankle joint.

Left scaroliliac joint restriction/upslip - Increased forces through left SIJ. Restricted in left side bending - Tight right side

Left shoulder to right hip weak/inhibited Posterior Oblique Sling - Nondominant bowling side Tight right side Eccentric control of bowling delivery

Tornado Ball Kneeling Rotations

Cricket Specific Benefits Explosive rotational movements are what fours and sixes are all about. Also the ability to play the ball all around the pitch requires good range of movement in the twist pattern. This exercise also integrates core power with shoulder power. Keeper Specific Benefits These exercises are very demanding on the core musculature. Always start off with a warm up set. The exercise will train the core and upper body in powerful rotational movements. While one side of the body is working concentrically the other side will be controlling the movement eccentrically.

Directions From a kneeling position with the knees bent take hold of the tornado ball rope. Powerfully slam the ball to the right Then return upright and powerfully slam the ball in front of you Then return upright and powerfully slam the ball to the left Continue this movement at a high speed.

Swiss Ball Low Row

Cricket Specific Benefits This exercise for the keeper is to strengthen the thoracic and lumbar extensors that often get stretched during keeping. It is done seated on a Swiss ball so that the core is still activated but the legs are rested due to the high level of work they have to do during a game.

Directions Kneel on a Swiss ball and take hold of the cable or dumbbells in both hands Take a deep breath and pull the navel toward the spine Pull the cable towards you while breathing out through pursed lips

Progressions Pick one leg up

Shoulder Rhythmic Stabilisations

Circket Specific Benefits

The spin bowler needs a huge amount of stability and strength in the stabilisers of the shoulder and the shoulder/elbow/wrist complex to cope with the large force he places on these regions to impart the spin and the speed of release of the ball. This exercise helps develop these aspects in sync with activating the core.

Directions

Stand front on or in a more specific bowling positions with the body blade or tornado ball in your hand

Powerfully move the implement as fast as you can without compromising the stability of your shoulder joint

Excerpt from chapter 10

What to eat before training or a game

Breakfast

Eat as close to your metabolic type as you can. o Reduces the load on detoxification systems. o Provides natural nutrition in the form of usable vitamin and nutrients; Living foods. Carbohydrate loading is not necessary as long as there is adequate intake throughout the day. Consume fats and protein at breakfast to make sure you get lasting energy. Select what is most pleasing (within reason). Try to have ingested all major foods 120 mins before play.

Pre Exercise/Match Nutrition

The stomach should be relatively empty and the body well hydrated by start of play During training days experiment Aim to be well hydrated before 11am (4 glasses) The hour before play ingest a nutritional supplement containing protein, fat and carbohydrate Meal supplement option Natural, organic energy bar + water Try diluting the energy drink if it doesnt provide adequate energy levels

During Exercise/Match

Consider stomach-emptying rates. Always take a drink when the chance is there. Isotonic/energy drinks are encouraged as they quickly replace fluids lost by sweating whilst supplying a boost of carbohydrate to the player. See Jacksons Brew below! Every 30 mins is ideal. Choose water if it works for you. Monitor weight at lunch and tea before eating. Lunch / Tea

Monitor weight before eating. Fluid loss should be replaced by 1 litre per kg of body weight. Eat according to your metabolic type but increase the amount of carbohydrates (vegetables, fruit, potatoes) by 10-20% of normal. Remember if you have an energy drink then this will be part of your carbohydrate intake. Better to re hydrate with water if youre also going to be eating. Post Exercise/Match

Weigh yourself and replace the fluid necessary with energy drink straight after the game. Eat right for your metabolic type around 2 hours after the game. This enhances the anabolic hormones and repairs the body efficiently. Complete meal supplement option The use of simple sugars to provide energy after a game or exercise is a short-term fix and is not inimical to good health. Refined sugars such as candy bars, muffins, jelly babies etc. strips foods of vital nutrients while concentrating sugars, thus allowing us to fulfil our bodys energy requirements without obtaining the nutrients needed for bodybuilding, digestion, and repair (3). Not to mention the blood sugar effect, somewhere

along the line, unformulated consumption of sugars for sports performance will cause a decrease in physical and mental function

Excerpt from chapter 11 Balancing the Cricketers nutrition and lifestyle to optimise function

If you are serious about your cricket then you should review the following tools to optimise recovery and cricketing

performance: Sleep/wake cycles must be optimal You must support this wonderful adrenal gland! that provides energy for the body to exercise and anti-inflammatory properties to repair it. One must consider exercises or stimuli such as massage, sauna, steam, Tai Chi, Qi Gong, Breathing, and meditation. Workouts and training (especially heavy ones) must be scheduled in the morning or before work so that you can use them to elevate your cortisol levels naturally. Assure adequate wind down time at night and stay away from computer screens and TVs for as long as possible before bed. Use candlelight and take a hot bath to relax you. Many people find that by performing tai-chi, qi-gong or light yoga before bed dissipates stressful energies and them to sleep better, helping to reset the body clock.

Make absolutely sure you stay away from processed foods, simple carbohydrates or alcohol after about 3 pm as much as possible. This is because they disrupt blood sugar levels and can be neurotoxic, both of which cause cortisol levels to be elevated and tire your adrenal gland. Be sure to stretch regularly and breathe correctly while stretching to activate the rest and digest side of your nervous system. Make absolutely sure you are consuming the correct levels of pure water for your weight

If you have psychological and emotional issues that are affecting your thought processes and well-being then make sure you find a good therapist, healer or friend that can help you recognise the stressors and constructively deal with them.

Cross training during the season and the off-season is important to reduce stress on commonly loaded muscles and joints when playing.

Physical fatigue results from and is directly proportional to exercise load. This is the forgotten training zone and is extremely important to the rebuilding phase the body must go through after a match. Consider the following beneficial activities during your season:

Massage therapy or self-massage Jacuzzi Sauna Cold water dips Contrast baths Nutritional supplementation Active rest i.e. a low level physical activity that is not demanding to the body Carry out zone exercises below (4) that support the adrenal gland and promote regeneration and rebuilding of the musculoskeletal system.