Summary - The Cricket Fit System Template

System Aim Duration Intensity Recovery Repetitions Cricket specific benefits

Strength/Power Fit:

Neuromuscular

Functional

Performance based

Corrective

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.

Strengthening of key muscle groups that become

weak during the cricket season

Slower tempos

Slow/moderate

tempos.

Fast explosive

tempos

Slower tempos

8 – 12 reps

8 - 12 reps

4 – 8 reps

8 – 12 reps

1 min

1-2 mins

2-3 mins

1 min

2 – 4 sets

2 - 5 sets

3 – 5 sets

2 – 4 sets

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.

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.

60 – 90% of

max heart

rate.

Perceived

exertion rate

of 6-8 out of

10.

Shorter

interval

duration =

higher

intensity.

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

Speed Fit Increase the demands on the lactic acid/anaerobic

system.

Increase the ability to recover rapidly from high

intensity exercise.

10 – 30

seconds.

Almost

maximal

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

SAQ Fit To improve:

Starting speed

Acceleration

Speed/agility

Quickness

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

The better the flexibility the more supple the

muscles, tendons and ligemants will be, and the

player‟s ability to stretch without injury. It is

important to ensure a balanced musculoskeletal

system before progressing to high-level strength and

power work.

20 secs per

stretch

Feel tension,

but not pain!

10 seconds 2 – 4 sets of

each tight area

Improved bowling, batting and fielding action. In terms of ability to reach and maintain technique.

Cricket Fit

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.

Nutrition Fit 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.

Lifestyle Fit The holistic approach of the Cricket Fit System understands that by working on one area or system of the body you can‟t 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.

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 won‟t 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 co-

ordination 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 don‟t 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

System Improves

Recovery Time until

fatigue

Type II b ATP/CP

System

Without

oxygen

Power / Max

Strength

3 mins+ 10 secs

Type II a Glycolytic

Without

oxygen

Hypertrophy/

Strength

60 – 90 secs 120 secs

Type I Aerobic With oxygen Endurance

<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 can’t 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 body‟s 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

Ability to pick up a ball or

release a ball when bowling

without overloading any

region of the lower limb or

lower 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:

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 REST INTENSITY REPS TEMPO SETS

Speed drill

Ball drop sprints

SEE BELOW

Do 3 sets of 6 reps of the drill with 2 mins rest in

between each set

Standing Forward Wood Chop

2:00 -2 reps 8-12es 102 2-3

Multi Directional Lunge

-2 reps 2

circuits

Mod 2-3

Seated cable push

(Progress form isolated to integrated)

1:00 -1 rep 8 102 2-3

Supine Lateral Ball Roll

1:00 Bodyweight 4-6es Hold for

5s es

2-3

Medial shoulder rotations

1:00 1-4 kg ball - Work for

>60 secs

2-3 es

Lower Abdominal series

1:00 ___mmhg +

30 mmhg =

____mmhg

12 - 20 202 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

Twenty‟s

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! You‟re not through

the season yet, and this is the hard part. Now you have to play

the game you love, the game you‟ve 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 don‟t 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 un-

integrating 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 one‟s 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.

Left scaroliliac joint restriction/upslip

- Increased forces through left SIJ.

Medial rotational instability

– Right knee - Non-

dominant side. Increased

anterior pelvic tilt

Right shoulder to left hip –

weak/inhibited Anterior Oblique

Sling - Non-dominant bowling

side not being used eccentrically

Left shoulder to right hip

– weak/inhibited Posterior

Oblique Sling - Non-

dominant bowling side

Increased weight shift through

right side - Dominant right

side and commonly increased

right cervical side bend.

Hyper or hypo mobile

right shoulder -

Overuse, due to

restricted hip, shoulder,

knee or ankle joint.

Increased thoracic curve -

Dominant flexion

movements. Constant

seated posture.

Decreased thoracic extension

- Dominant flexion

movements. Constant seated

posture

Restricted in left side

bending - Tight right side Tight right side -

Eccentric control of

bowling delivery

Increased pelvic tilt on

right - Weak/Inhibited left

shoulder to right hip

posterior oblique sling

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 doesn‟t 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 Jackson‟s 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 you‟re 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 body‟s 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 Cricketer‟s 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 TV‟s

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.