How do bowlers train

Like most cricket players, fast bowlers must train to achieve better efficiency, biomechanics and to stay injury-free.

In this blog, we are going to focus more on strengthening and its principles, narrowing down to 5 best exercises for fast bowlers. Planks or planking is the best form of exercise for fast bowlers irrespective of age. One advantage of planking is that it helps strengthen both your core and your lower back. In addition, there is less weight through the hands, making it is easier on the shoulders and pectoral girdle. Core exercises such as this help to improve the connective tissues in your abs, reducing the risk of injury.

Challenge yourself more by progressing the exercise using a gym ball or single-leg variations. You can add some variety to this exercise by performing a side plank to improve both fitness and core strengthening. Remember to do both sides to prevent any muscle imbalance. In fast bowling, the maximum weight is taken in the delivery stride on the landing leg, which is opposite to the bowling arm.

Add in some machine workouts to give some variety. It is advantageous to have more strength to a degree as being able to bowl heavier balls often translates to better performance. Body strength is also required to hold body positions to correctly execute the skill of bowling. Resistance exercises can help develop your strength.

You should focus on upper and lower body strength, as well as core body strength. Power can be developed through improvements in strength gained through resistance exercises, in combination with power exercises such as medicine ball throwing.

It is important to work on areas that you are weak and that you are injury prone, and also to use all of your muscle groups. If strength training is new to you, you should gradually build up your workloads.

A group of 18 muscles make up the forearm. The connection between the forearm and wrist is what makes wrist movements possible. In this premium video, Leah Zahner, Certified…. To change your axis rotation and axis tilt while bowling requires a strong wrist. The weight of the bowling ball coupled with altering hand positions are challenges that the wrist has to be ready for, shot after shot. This makes shoulder problems one of the most common injuries among bowlers.

The rotator cuff is made up of muscles and tendons that surround the shoulder joint. A rotator cuff injury is identified as a dull ache in the shoulder which…. If you feel tightness in your glutes or hips, knowing how to do the Figure 4 Glute Stretch is a must. Bowling is a predominantly lower body dominant. This glute stretch should be done before and after competition.

They do not need specialised equipment and can be performed almost anywhere. Planks help build strength in the core and lower back; since lower back injuries are extremely common among fast bowlers, planks are a must to avoid this injury. For a variation to the standard plank hold, you could add rotational movements at the hips which will further work your core and abdominal muscles. Learn the hollow body hold which gets Riyan Parag fit … The upcoming Indian all-rounder describes the ….

Isometric holds. These are exercises where your muscles are engaged without movement of the body or joints. Isometric exercises are extremely important for fast bowling because they help with stability and transfer of energy.

Fast bowlers need strong legs that can handle a lot of mechanical stress. There are few better exercises than squats for strength and conditioning of lower limbs. Ram suggests not doing a full squat when exercising for fast bowling.