1. Medicine Ball Rotations
Core stability is essential in cricket and medicine ball rotations work to strengthen and activate the muscles that allow you to twist your trunk.
Twisting is specific to both batting and bowling, so the medicine ball rotations will help you build the strength and power you need.
Aim for 5-10 reps each side.
2. Single Leg Hip Lift
This is great for injury prevention as it works both the hamstring and gluteal muscles and teaches them to fire in the right way whilst running.
Push through your heel and lift your hips. Aim for 5-10 reps each leg.
This exercise can be done before an innings and allows fast bowlers to warm up before taking wickets!
3. Wall Sit With Tennis Ball Catch
With cricket being an all day sport, endurance is the key. As such, the wall sit is an isometric exercise that works on the endurance of the quadriceps, glutes and calves and ensures the player is ready for the strains of a cricket match. Additionally the throw and catch component works on hand-eye coordination, which is important for batting and fielding.
Keep the hips at or above knee height and the weight more towards the heels. Don’t let the knees roll in together.
Aim to hold for 30 secs initially and slowly build up to 3 minutes.
Try and do these exercises 3x a week for a 6 week period to see some strength improvements.
These exercises should be pain free, so please consult your Physiotherapist or Doctor if you experience any discomfort.
Written by Harry Spencer (receptionist) and Luci Minogue (Physiotherapist)