Custom Bats Cricket Forum
General Cricket => Cricket Training, Fitness and Injuries => Topic started by: Chrissy on October 31, 2008, 11:35:07 AM
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Which muscles do you need to work on the get your bowling more rapid? Ive been going to the gym for about 5 weeks or so to work on my fitness for the next season and have been working on shoulders, calf, hamstrings and biceps is there anymore you need to do?
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not sure on the muscles but another thing i would say is work a lot on your runup until its perfect (or near enough). if everythings flowing together you will get an extra bit of pace
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yeah i have worked on my runup all season and i think ive been bowling quite well and quick the back end of the season! so that seems to be ok.
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Yes run up has a lot to do with it but you have to make sure your action is smooth. A lot is to do with the technique of your action and little areas of it that may get that little extra yard of pace. When you grow older it may come naturally but pace isn't everything....
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Agree with all the other stuff, but if your body isnt naturally built for it and you try too hard your gonna get injured. Core strength would help. Also forearms, biceps, triceps and deltoids. Its all about how much energy you can transfer into the ball.
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Narr mate i am big built compared to a couple of the other lads i play cricket with!
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So am i mate. I was a foot and a half taller and about 70kg heavier than a bloke i played against a few weeks ago
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You won't really need biceps, you should work more on core muscles and shoulders.
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do alot of fitness training and avoid the gym
use your own body weight ie pushups situps
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that isnt true Chaim why would all the best sportspeople use a gym if it was pointless?
beeing stronger is the best way combined with the right action work your core more than anything else it will reduce injury and make you bowl quicker
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name successful fast bowlers who spend countless hours lifting weights and i garuntee you that there are none Most of them just do treadmill work abs etc. Lifting weights especialy at this young age may stop your growth plates from expanding hence stoppin you from growing
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naipers pretty sucessful
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Near enough ever county, state, international, province, whatever you name it, do gym work, most bowlers do infact lift weights, however its more a case of a low weight and plenty of reps for muscular endurance as opposed to say 10 reps benching 70kg for explosive strength. Also it's not just free weights, every gym has numerous pieces of kit which work on specific areas of the body. Top class cricketers all have specific training plans and diets devised to suit there specific role in the team. So in answer to your question I'd say near enough every quick bowler playing international cricket today does some weight training.
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All of them! All professional cricketers will be on a weights program!
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Try flicking your wrist when letting go of the ball. The amount of extra pace you can get from it is surprising.
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name successful fast bowlers who spend countless hours lifting weights and i garuntee you that there are none Most of them just do treadmill work abs etc. Lifting weights especialy at this young age may stop your growth plates from expanding hence stoppin you from growing
Chaim i actually want to stop growing, im 6ft and im only 14! so i hope i do and yeah i still do treadmill stuff aswell!
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oo ok then u will just be slow and musclebound
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Chaim you really don't understand do you just because you have muscles it doesnt mean you are overweight and will therefore be slow. Such a thing as lean muscle mass exists! Even if your big doesnt mean you will be slow either - Michael Carberry?
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lifting weights regularly is not good for fast bowlers ( Test Bowlers and former test bowlers have told me this)
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and i mean slow as in bowling speed
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You would call Napier slow? Also Freddie?
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freddy did not spend countless hours in the gym benchpressing 5 times his body weight at ages 14 15 16 17
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no he didnt but going to the gym doesnt mean you have to do heavy weight lifting doing a well structured muscular endurance and a bit of a power program will make you bowl faster and more consistantly
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Chaim, are you saying you will bowl quicker with no weight training at all then?
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i supose if you get too big you body will tear its self to peices (which can actually happen) and its hard to bowl when your injured
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Yes, but its highly unlikely you will bowl rapidly if your a weed...
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Yes, but its highly unlikely you will bowl rapidly if your a weed...
Ishant Sharma?
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yeh rich read my posts before that im in the camp of the gym does work im reasoning chaims post but building lean muscle mas is perfect for a fast bowler. Ive spoken to a few sports scientists and physios at a northern county and well they have everyone one their staff on a weights program...
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Weights dont mean your going to turn out like the worlds strongest man people, if anything weights training will be good for bowling.
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Chaim, you clearly lack the mental capability to understand what is being said to you. Read my post again I have explained to you exactly what bowlers do. Nobody has said anything about Benching more than your own body weight, it's a case of low weight lots of reps as I have previously explained, that builds your muscular endurance which is vital in any sport in which you will be excerting a lot of muscular force over a long period of time. I know a number of professional/international players all of which do gym work, several of them bowlers. I have seen many a cricketer in the gym, your living in the past bring yourself up to the date, state of the art gym equipment is there to improve players not make them worse. For example Bond, Shane Bond. Without a gym he would never have bowled a ball again, he worked his (No Swearing Please) off for months and what a surprise in his fitness regime he had an hour of weights, combined with cardio sessions and boxing training, and got himself back playing international cricket, when he could have been finished.
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Ishant Sharma?
He's not that quick is he. Averaging maybe 135 to 140. its quick, but not rapid.
Also just reading today in a magazine that over the winter Nathan Bracken was struggling to hit 140kph but with weights and particularly leg weights he can now easily hit 145kph. oh yeah he was leg pressing 120-160 kg so yeah but i wouldn't recommend that without supervison.
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120kg that is HEAVY i only manage 70 max!
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Chrissy you must be weak!
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Lol i cant even do 70!
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i carry around 130 each day so it wouldnt be that hard for me :)
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Chrissy you must be weak!
I must be weak how is that? What can you do?
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Which muscles do you need to work on the get your bowling more rapid? Ive been going to the gym for about 5 weeks or so to work on my fitness for the next season and have been working on shoulders, calf, hamstrings and biceps is there anymore you need to do?
Chrissy,
I recently invested in a book called The Fast Bowlers Bible by Ian Pont. I would recommend it for any type of pace bowler be it medium or fast or anything in between. Ian Pont goes into great detail on training techniques including weights cardio etc. The one thing that I have found as I have gotten older is that the more flexible I am in the legs and and stronger in the back the quicker I can bowl.
As others have said excessive weight training can be counter productive but that is also dependent on the individual. I myself am in the army and have found that excessive weight training didn't work for me but since I have gone for a more endurance orientated program (lots of stretching and theraband exercises) I have got a few yards extra as well as the bonus that I am lighter and more mobile for my job.
Scotty
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Can back scotty up and say that is an awesome book... Try your local library if its decent mine had it!
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if i were you mate i would just tone up rather than beef up. try workin on your shoulders and lats but not to breaking point. just get a bit more definition and the wickets will come as quick as the ladies :-*
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I went on the course run by ian pont and he just talked about modifying your action. He just got people to run through there action in stright lines. And he made a big deal about your follow through with your arms driving right through your body. He also got us to throw our hips threw action as this adds extra power, same principle as golfers and baseball players swinging through with there hips, feels odd at first i think it does add pace
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I must be weak how is that? What can you do?
around 130 - 140 in 10 rep sets most than that in shorter sets
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i would say the most important thing is your rhythm when you are bowling. as at the start of the season i don't have very good rhythm for some reason but after a couple of games when i get back into it i find that i much quicker and alot more accurate as well
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around 130 - 140 in 10 rep sets most than that in shorter sets
are we talking about KG or pounds?
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Spin had a great article written this month by Ian Pont, he says its no coincidence that the worlds 3 fastest bowlers all drag their back foot through the action unlike hoggy and sidey whos back foot comes up before delivery.
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are we talking about KG or pounds?
KG's
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Firstly a merry christmas to every one and a happy new year.
To all the younger guys wanting to bowl quicker - I once asked Wasim Akram how I can get my 14 year old brother to bowl quicker. He said ''Just tell him until he is about 18-19 to bowl as fast as he can forget line and length he can work on that later. If he is destined to be a proper fast bowler he will become one if not then at 18 he will know whether to become fast medium, or fast. When I mean fast i mean geuninely fast. when you are fully developed thats when you do weight training for endurance and a little more speed.'' Hope that helps the teens. Also I recommend ''the art of fast bowling'' by Dennis Lillee, it is a fantastic read and it has everything you need to know.
To the elder members i'm 27 now but 4 years ago I got in to weight training and power lifting. I think you will find I have never bowled quicker even when I was 19 which up until recently was the quickest I have ever bowled as I used to play every day and used to have a smooth action. the trunk muscles according to Dennis Lillee are where most of your speed comes from then the shoulder and arm. also he said the trunk rotation is very important for speed.
Deltoid excercises are good, but Rotator cuff excercises are even better but PLEASE allow 3 days recovery for this as I tried to get too greedy and did my rotator cuff excercises a day before actually playing. I missed alot of this season.
Oh and for the record I bowl around the 65-70mph range I got clocked at 63mph when i was 19 with no run but i feel quicker now. Hardly going to scare test batsmen but its ok at the level I play!
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Everyone is speaking so generally. For a start if you are 14 I would just concentrate on improving your technique and rhythm. But knowing me when I was 14, you will not listen to this and think it is impossible to improve your technique significantly...
So much is about coordinating your wrist release, weight transition and follow through so that the maximum force is produced at point of delivery.
Most top bowlers train with weights, you can tell... Ok Saj Mahmood isn't necessarily a "top" bowler, but he is ripped to shreds. But weight training isnt necessarily about bowling faster, its about injury prevention and removing muscle imbalances that develop from bowling. Bowling is such an unnatural action, and the more you practice it the more your body adapts by compensating with irregular movements. Weight training helps remove these imbalances by generally strengthening your body. Flexibility is one of the most important things about bowling quick. Of course weight training allows increased power on release, especially from your pec and posterior deltoid (the posterior deltoid is a major muscle used in driving your arm down on release and follow through)... but if you do not have flexibility you will not be able to generate the arm speed...
But if you are 14, I wouldn't worry too much about these things... you don't realise how much u r growing already
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Read Ian Ponts Fast Bowlers Bible. A lot of helfpuf stuff in there!
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Thought i would give a little advice i was given from one of our clubs former players who plays against county and international players.
Number 1, gripping the ball, only have 3 points of contact on the ball, the more points of contact the slower the ball will release from your hand (i.e. dont rest fingers on the side).
Number 2, Run up, i go for a 8 and 8 run up totalling 16 once you hit the last 8 of your run up you accelerate to the crease, if you have a long run up and dont accelerate, its a pointless run up, wasting your energy.
Number 3, Core, your core is your key muscle when bowling, strengthening your core, obliques and lats will improve your bowling speed.
Number 4, off-season, buy a resistance band, practice bowling, keeps your muscle memory.
*i am not a Cricket Trainer, these are what have been advised to me. May not work for everyone.
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Number 1, gripping the ball, only have 3 points of contact on the ball, the more points of contact the slower the ball will release from your hand (i.e. dont rest fingers on the side).
Interesting thought that, cheers for sharing! Hadn't considered it before, makes sense though.
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I dont pretend to have any real knowledge but surely building fast twitch muscle fibres doing anaerobic exersize is far more suited for bowling as fast as possible (as pointed put not always ideal). Similar to rugby training. Legs and core would be huge as is launching medicine balls into the ground and wall, wood chopping/ sledgehammering tyres and other such explosive circuit training. Body building like arnie would b useless. Training stamina (high reps, low weight) would more likely slow your pace but would suit keepers and batsmen.
i agree that gym work is essential in modern higher end cricketer.
Above all, technique is key.
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There's an Ex U22s Punjab player in out league next time I see him i'll drag him away for a chat.
Can any advise on run up training? i've tried season after season to land half the foot over but every time i move my run up I land in the same position... this is clearly because my take off point is in the same place every time and i'm adjusting my run up to suit, but is there a technique to over come this?
What i'm looking to do...
(https://cricistan.com/attachments/brett-lee-jpg.1790/)
What i keep doing...
(http://i.dailymail.co.uk/i/pix/2013/07/29/article-2380969-1AE07338000005DC-684_634x442.jpg)
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For all of his faults in social media, I'd also recommend Ian ponts books!
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Matt, give me your number, ill pass it on to Pato who is an amazing coach, player, person and cricketer.
Cuckfield 1's bowler!