Custom Bats Cricket Forum
General Cricket => Cricket Training, Fitness and Injuries => Topic started by: RSpall on February 21, 2015, 08:41:50 PM
-
I'm working hard in the gym but want to know of a few small exercises I can do whether it's in the gym or out to improve pace.
-
Out of the gym I'd suggest actually bowling!
Simple
-
I'm working hard in the gym but want to know of a few small exercises I can do whether it's in the gym or out to improve pace.
Listen to what Vettori has said recently.. He used to go in the gym and was injury prone.. he's discovered that just running and doing minimum gym work has lost him weight and he's fitter than ever... The gym is very much over rated and is pushed on people as it's a business... It's in a PT's/Gyms interest to make yout hink you HAVE to go to teh gym to be fit.
-
I think there is a lot more to fitness than running. I've seen better athletes than vettori on the cricket field. He does his role well and is a world class bowler. Also you need to have a completely different type of fitness from being a spinner to a seamer. There is a lot more physical strain on you body being a seamer than a spinner as you can imagine, this is where the gym can help a seamer considerably. I see a lot of small exercises relating to core and hip flexion to improve where you create power from as a seamer, but want people to elaborate a bit more and let me know what's beneficial.
-
I think there is a lot more to fitness than running. I've seen better athletes than vettori on the cricket field. He does his role well and is a world class bowler. Also you need to have a completely different type of fitness from being a spinner to a seamer. There is a lot more physical strain on you body being a seamer than a spinner as you can imagine, this is where the gym can help a seamer considerably. I see a lot of small exercises relating to core and hip flexion to improve where you create power from as a seamer, but want people to elaborate a bit more and let me know what's beneficial.
nps dude. Go pump some iron, get some gym muscles.
-
Bowl. Bowl. bowl. go for a run. The little red thing only weighs 5 1/4 ounces. Why would a hundred kilo bench press help? Your better off doing a Pilates course or Yoga.
-
Fitness has its place especially if you are carrying a few pounds but nothing beats having the skills. If you can master off cutter, leg cutter, inswinger, outswinger, Yorker, slower ball with pinpoint accuracy then you can go to the gym. Otherwise learn your craft first.
-
My advice is buy or download ian pont's pace secretss book. And follow his routines.
If you want more and want to improve muscle strength. Then I'd suggest breaking down what muscles are used in your bowling action. And then set a schedule in the gym that improves those.
I'd stick to more resistance type exercise using bands and what not than just weights though. As these are more like to introduce speed than pure weights are.
(Not cricket related but there's a mike rashid vid on youtube. They had guys that could do ten 100kg presses in 30 seconds. They switched to a 2 week program on resistance bands. Then returned to bench were they could do 15 100kg presses in 30 seconds, they added pace to the strength)
-
Fitness has its place especially if you are carrying a few pounds but nothing beats having the skills. If you can master off cutter, leg cutter, inswinger, outswinger, Yorker, slower ball with pinpoint accuracy then you can go to the gym. Otherwise learn your craft first.
And once you've learned it all, I'd say you're better off goin down the nets and boing to keep in practice than prancing around in front of a mirror with some dumbbells
-
Wow never seen so much negativity in a thread about going to the gym, the guy only asked for a "few small exercises" and everybody is talking about 100kg bench presses and body building. As mentioned by @uknsaunders being fit and having some basic core strength can go along way to improving your cricket, whether its fielding, bowling or batting.
-
Wow never seen so much negativity in a thread about going to the gym, the guy only asked for a "few small exercises" and everybody is talking about 100kg bench presses and body building. As mentioned by @uknsaunders being fit and having some basic core strength can go along way to improving your cricket, whether its fielding, bowling or batting.
You don't need a gym for it though.
Squats, lunges, jumping jacks, sit ups, half sits, Russian sits, twists, press ups, chin ups, bicep dips will all do the job. Obviously ere are more little ones like step ups, calf raises, single leg dips, wobble boards, military press, lateral raises etc.
-
You don't need a gym for it though.
Squats, lunges, jumping jacks, sit ups, half sits, Russian sits, twists, press ups, chin ups, bicep dips will all do the job. Obviously ere are more little ones like step ups, calf raises, single leg dips, wobble boards, military press, lateral raises etc.
Nobody said you did, it's just his chosen environment to train in. It just seems everyone seems to be up in arms as soon as those 3 letters are mentioned. I go 3 times a week to the gym and mainly do calisthenics of which a lot i wouldn't be able to do at home, seems to be a massive misconception that lifting a few weights and going to the gym you will end up like Arnie.
When in fact exercise whether it be in the gym or at home with or without weights can be beneficial for everyone. I plan on playing cricket with my son when he grows up so i will need to be fit well in to my 50s.
Judging by some of the guys that play a my club who are either the same age as me or a fair bit younger i don't hold out much hope of them playing at that age, and for me the enjoyment i get from playing cricket i want to be doing it in to my 60s hopefully : )
Apologies for the slight tangent.
-
Im 52 still open the bowling for my club at a reasonable standard. Happy to bowl 15 overs of swing on the bounce. Dont go to the gym but bowl for 3 hours a week in the nets and run all the senior fielding sessions.
-
Train hard in the nets. I would say cardio is probably your friend IF you gym
-
What is wrong with someone trying to help themselves by trying to get a decent program in the gym as one way of trying to increase pace? The game has changed in the last twenty or so years , whether we like if or not! Batters score at a higher strike rate, hit the ball harder, fielding displays are more athletic, bowlers expected to have more skills now and yes bowlers who want to bowl quick need to be fitter!
-
Nothing wrong with the gym. Go rather high reps light weights. Heavy weights puts stress on ligaments and tendons.
-
Think everything has gone a bit argumentative here!
My two pennys worth...
A long distance runner doesn't spend much time in the gym, neither does a swimmer for that matter. They allow the sport they play to sculpt the muscles they need.
Now I am into gyming so I won't say gyming is not useful, anything you can do to improve your general fitness will be more than helpful. I would mainly focus as a bowler on building up your core muscles as much as possible.
-
Further to the above. If you want to look at physically developing to bowl fast I suggest you looking into Ian Pont and Steffan Jones who are both leading the way on that work at the moment. I warn, their views are very much marmite.
-
I'm working hard in the gym but want to know of a few small exercises I can do whether it's in the gym or out to improve pace.
Without knowing what you are currently doing it's difficult to help, but in general us clubbies only need full body strengthening exercises. Specialization is for the pros who have the time and coaches to build a solid base first of all. Focusing on small exercises can cause body imbalances and make you weaker and more injury prone.
Train with a bowling coach and supplement with full body strengthening should add a few yards on.
-
IT would be great if someone can actually list a few exercises rather than just argue the positives/negatives of gymming.
In my opinion,
1. Kettlebell swings are beneficial for a quick bowler. Works the Core and shoulders.
2. Planks and Side planks are another good option.
3. Battleropes is another option to build upper body strength.
4. Short burst sprints are beneficial in building stamina and strengthening muscles for sudden quick movements..they normally work well with 30 sec/1 min bursts of speed on the treadmill and then returning back to your normal jog speed.
-
You don't need a gym for it though.
Squats, lunges, jumping jacks, sit ups, half sits, Russian sits, twists, press ups, chin ups, bicep dips will all do the job. Obviously ere are more little ones like step ups, calf raises, single leg dips, wobble boards, military press, lateral raises etc.
pretty sure I did.. I just stated that you don't need to become a gym queen or follow the latest craze. That's not a full list of potential exercises of course, what you do to one muscle (say the quads) you need to do to the hamstring so you have balance but it's just a starting point.
Build a stamina base to begin with, then build a strong core muscles and key muscles, then look to work on fast twitch as that's what allows you to bowl fast. Bigger your muscles the less agility you have. Cricket is about agility/flexibility. Muscles are for show and rugby.. You don'[t see many tremletts on the county circuit
-
The Posterior chain and core are particularly important in bowling. Big compound moves such deadlifts, squats, pull ups , pressing exercise (military or bench) are your best bet to improve general strength and improve body composition which will also assist you. Ballistic exercises such as kettlebell swings and Olympic lifts can improve power output which means you can use your gained strength more effectively in a sporting environment (no good being able to bench/squat x number of kilos if you do it in a slow manner not applicable to sports) however olympic lifts can be dangerous if done with incorrect technique so you should seek a coach for this and stick to easier to learn variations such as with kettlebell or dumbells as opposed to traditional barbell. Isolation exercises such as bicep curls are a waste of time in my opinion. There are various ways to train your core from your basic planks to loaded carries (e.g farmers walks).
As suggested by others bands and calisthenics are other potential avenues of training you could look to and of course actually performing the skill of bowling at nets etc!
-
IT would be great if someone can actually list a few exercises rather than just argue the positives/negatives of gymming.
In my opinion,
1. Kettlebell swings are beneficial for a quick bowler. Works the Core and shoulders.
2. Planks and Side planks are another good option.
3. Battleropes is another option to build upper body strength.
4. Short burst sprints are beneficial in building stamina and strengthening muscles for sudden quick movements..they normally work well with 30 sec/1 min bursts of speed on the treadmill and then returning back to your normal jog speed.
Couldn't agree more. Although I would suggest doing a Yoga class every once in a while to make sure you stay nimble and flexible. V-sits and side crunches will also help
-
IT would be great if someone can actually list a few exercises rather than just argue the positives/negatives of gymming.
In my opinion,
1. Kettlebell swings are beneficial for a quick bowler. Works the Core and shoulders.
2. Planks and Side planks are another good option.
3. Battleropes is another option to build upper body strength.
4. Short burst sprints are beneficial in building stamina and strengthening muscles for sudden quick movements..they normally work well with 30 sec/1 min bursts of speed on the treadmill and then returning back to your normal jog speed.
Couldn't agree more. Although I would suggest doing a Yoga class every once in a while to make sure you stay nimble and flexible. V-sits and side crunches will also help
This isn't helpful at all, a list of random exercises. No idea what the OP's current prog or limitations are, no rep scheme or plan.
-
This isn't helpful at all, a list of random exercises. No idea what the OP's current prog or limitations are, no rep scheme or plan.
Not random. I have mentioned the ones I try and do on a regular basis. Regarding rep scheme and plan, one can easily look up on youtube for the best way to do these exercises. I have only provided pointers.
I would also strongly recommend the Limber 11 routine by Joe DeFranco. I recently came across it on youtube and have been doing it for a couple of weeks. I have felt a definite improvment in my flexbility. Look it up. This isnt specific to quick bowling of course but a good one in general.
-
Not random. I have mentioned the ones I try and do on a regular basis. Regarding rep scheme and plan, one can easily look up on youtube for the best way to do these exercises. I have only provided pointers.
My point is that what you or I do is not necessarily right for the OP, as we all do different jobs and have different physical limitations and different goals. The only information the RPspall gave was that he was working hard in the gym and wanted a few small exercises to improve pace, so advising on what to do is doing so completely blind.
-
Further to the above. If you want to look at physically developing to bowl fast I suggest you looking into Ian Pont and Steffan Jones who are both leading the way on that work at the moment. I warn, their views are very much marmite.
The Ian Pont book does go into a fair amount of detail on specific exercises http://www.ebay.co.uk/itm/The-Fast-Bowlers-Bible-9781861268518-Paperback-BRAND-NEW-/311219288675?pt=LH_DefaultDomain_3&hash=item48761d7a63 (http://www.ebay.co.uk/itm/The-Fast-Bowlers-Bible-9781861268518-Paperback-BRAND-NEW-/311219288675?pt=LH_DefaultDomain_3&hash=item48761d7a63)
-
I didnt necessarily mean in the gym, I would just like to know a few things that would help the main muscles used within the core/hips to improve my general bowling and help with consistency and make myself more fluent.
I am friends with ex somerset fast bowler Steffan Jones and he regularly post pictures and videos on the social media sites that would help with speed and pace but tend to involved high tech equipment that i wont be able to get my hands or right people to help me train.
-
I didnt necessarily mean in the gym, I would just like to know a few things that would help the main muscles used within the core/hips to improve my general bowling and help with consistency and make myself more fluent.
I am friends with ex somerset fast bowler Steffan Jones and he regularly post pictures and videos on the social media sites that would help with speed and pace but tend to involved high tech equipment that i wont be able to get my hands or right people to help me train.
Well if u are mates with Steffan then surely u don't need the equipment as you can just borrow his and he can coach you?
-
Bowling faster just comes naturally for so more than others. To me its about muscle memory and that means simulation. Nothing in the gym could simulate sheer stress a fast bowler puts their body under. Your best option is to get a cricket coach and work on it in the nets so you develop rhythm and hit the crease as smooth as possible. When its all happening smoothly you bowl faster naturally. If its not you'll find yourself dragging your front arm and loading up way too much on your delivery stride as you try to force it. That's when you get injuries, spray the ball and actually bowl slower. Practice practice practice what Jeff Thompson told us at a sportman's night.
-
Chalkie, why are you even on this forum. Once again silly comment. Thanks sarg, all worth taking in to consideration. I get a lot of people say repitition, and the more you bowl the better. I train twice a week plus a couple of games a week and don't feel as much progression as I would like.
-
If you're mates with Stef then you've got a pretty good source there to be able to provide you with some exercises or a program that you can do.
-
He has given me some. Looking for other peoples opinions!