Dr. Hayden Cohen
Cricket season
It’s that time of year again… It’s finally time to don the whites and get yourself a few runs and wickets this summer!
“keep the hinges’ oiled, and avoid rusty nails” said wise one.
We all know that preparation and keeping yourself in good order will help you get the best out of this season. But staying at 100% during the season can be hard, I get it.
So to give you a starting point, I’ve included a few tips and training ideas for you to consider.
Different body types: think Mr Sachin Tendulkar compared to the honourable Shane Warne.
1. Be an individual:
There’s no ‘’I’’ in team, yep. On many levels this resonates… but for a team to work, we have to stop to consider each team member. Everyone has different lifestyles and different body types too.
When it comes to the warming up with stretches on the day and at training you have to do what works for you. What you’re doing with your body during the day, as well as the position you’re in on the field should dictate how you prepare.
2. Know your warm ups:
Basic cardiovascular and skills exercises are a great way to warm up. Stretching is also very important to keep your muscles operating as they should be.
Static Stretches- holding the stretch without moving
These really lengthen the muscle and are not the best for right before the game. Sudden increases in length may lead to some issues with movements that require power, speed and strength. This sort of stretch is best done slowly, on your off days and after sessions.
Dynamic Stretches- stretching while moving
This kind of stretching gradually pushes the boundaries of your movements whilst generating power. Dynamic stretching is a great way to circulate the blood to your muscles and get your nerves ready to fire before and during a game!
3. Be specific to your role
What do you do most of the day at your cricket match? …bowling/ batting/ fielding/ cheering from the bar?
Bowling:
Bowlers tend to use their whole body in the action, so consider hands, shoulders, torso, hips, ankles, feet in the warm-up.
A common problem with power generation is the tight and short pec major muscle at the front of your chest. A good stretch over the week and warm ups with dynamic stretches on the day is key to getting some extra power out of that bowl.
The throwing action, similar to bowling does require good shoulder mobility. The often overlooked part is the wrist, hand and fingers which are our contact with the ball and thus a great source of sensory feedback. See this video for some easy exercises to get them warmed up, it could also be useful in-between bowls to keep those reflexes sharp - https://www.youtube.com/watch?v=uPO-zST-7EE
Batting:
Batter’s spend a lot of the time bending over, before quick bursts of controlled power. Preparing the low back and hips, as well as torso and waist for rotation will help keep those movements supple and powerful.
Fielding:
Fielding requires stopping moving for ages then starting again – arrrgh, what a nightmare for injury. Think calf/hamstrings – Keep them moving to keep the blood flowing. Every 10-15 mins little plyometric type stretch/exercises for the calf/achilles tendon and hamstring are a great way to prevent injury when you take off suddenly for that cover streaking to the boundary.
What do I mean by this? Taking the calf and then the Achilles to a slight stretch, and then gently bouncing from the end range and back. It will open up the muscle and tendon to more circulation without over-stretching, a great way to prepare for a sprint but still conserving as much energy as you can.
So in short, the messages today are
Be specific to your body – long and short term (on the day or immediately prior)
Know your warm up stretches
Be specific to your role – fielding, batting, bowling
We're excited to be partnering with the Jan Juc cricket club and making ourselves available at the club to present key information to their players!
Please contact us if you are involved with a sports club and are interested in us running an information session targeting your sport and its unique physical challenges.
P: (03) 5215 1106
E: health@quayosteo.com.au