Make your training complex

Cricket should be kept as simple as possible I think we all agree. To keep it simple is great advice but easier said than done. But as far as preparing for cricket goes I would like to see the implementation of more complex training sessions included. This is probably more so in the physical preparation side. My reasoning being, there is already enough complex maneuvers going on in the actual act of playing and training the skills of the game.

Look at the act of bowling. You have running, jumping, landing, balancing, bending, twisting and this is just the torso and the legs. The arms haven't even been mentioned yet. Now lets look at batting. Positioned ready and tapping the bat, lifting the bat and twisting the torso, legs moving, head moving and torso twisting, legs lunging and balancing in position and arms flailing the bat. All sounds pretty complex doesn't it. Yet watch the methods of most training sessions and you will see pretty straight forward training methods.

I would like to see more complex training methods that include multi faceted movements in the conditioning phases of training. So rather than running drills to get players fitter I would use resistance training even body weight and structure up a routine that stresses you just as much physically. But includes movements that the body has to try and piece together just as it does in a game situation. Make the time frame of the conditioning phase similar to that of the act of bowling and batting, you then have a closer training and playing regime which can only benefit your game fitness and energy production.

This form of interval training we use in all of our fitness training in our studio and outdoors. And with the interest it's generating it won't be long before clubs will start using it for preseason type of training. Any takers?

Stiffness in your back will increase your power output.

Flexibility, range of movement are two very common buzz words in cricket fitness and conditioning circles. But I believe to gain more power from your cricket you need to get some serious stiffness. Whether it be bowling or batting your power is generated from your core and if there isn't enough stiffness in your back then you will be leaking some serious energy.

Don't get me wrong we still need as full a range of movement as possible but it must be accompanied by the ability to stop yourself at a certain point in the movement. Without possessing this skill not only will energy be lost during your athletic exploits but maximum timing will never be fully optimised. Bear with me here as I try and explain why you must include torso stiffness training in your cricket fitness preparation. I will use the batting example as I couldn't bowl a ball to save my life.

When playing an attacking front foot drive there is a great amount of force originated from the core via arms and legs to get you to the ball, hit the ball with force and hopefully get it to the boundary. This is where stability is needed in the spine or torso to transmit force through to the arms and legs. If the spine moves during the explosion of force through the ball this is where power or energy is lost and won't be directed through the ball. One glaring example of this is when a batsman turns their back foot in the act of contacting the ball to open up the hips or pelvic region and in so doing un stabilises the spine and creates a big power leak. The alternative is to keep the back foot in a side on position and keep the hips locked into a side on position stabilising the pelvic platform the spine sits on. If the torso is then strong enough to hold its own position timing of the ball will be greatly improved with the use of less energy. Sounds too good to be true doesn't it.

As a kid I can always remember coaches like Norm O'Neil constantly barking instructions of stay still, you're moving around too much. They obviously were on to it years ago whether they new it or not who knows.

Why do some cricketers play better under pressure?

You probably know someone that springs to mind immediately. That solid as a rock cricketer that everyone turns to to win or even save a game. They are the ones that perform better under pressure, but why? Because they control pressure, pressure doesn't control them.

Firstly pressure isn't real. You can't physically reach out and grab it can you. It is make believe so to speak, a perception. In real terms we manufacture pressure in our minds and either let it build and build until it breaks us or control it by following a plan or a process of some sort. I'm convinced that silly shots or bowling gone horribly wrong is a result of perceived pressure. The focus may be on winning at all costs and when the game gets to that make or break stage you naturally start creating pressure. Muscles tighten, stomach starts knotting up and the heart starts racing. We have all been there haven't we.

This is when bad cricket decisions are made. All because you aren't allowing your mind to free itself up to play on instinct or habit. I am probably going to go against the grain a bit here and suggest if this sounds familiar and bad decisions are robbing you of performing better try this on for size. Don't focus on winning or losing. Create a focus on what you are aiming to achieve that day. If it's batting it may be a run rate, the amount of singles scored or the amount of time batted. If it's bowling it may be how many dot balls you bowl, how many balls the batter has to play or areas you bowl to. Fielding can be the same by focusing on such things as singles against you, runs saved by you and so on. It is limitless what you can set yourself but I would suggest the team goal or direction should go towards influencing what your focus is on.

By doing this when the time comes to win or lose the game you are focusing on the processes not the result. So you don't get that pressure build up the others do. Try it and see if it works. Better still get your side to try it. This is why you see the great cricketers playing the same game under any conditions. They don't allow pressure to control their environment.

Are you on all day?

One of the most commonly issued instructions given out by cricket coaches, players and followers of the game would be CONCENTRATE. If you start playing bad shots in the middle of an innings then you are probably inundated with cries of, come on keep concentrating or keep working. You get the idea. And you have all at one stage or another probably contributed to discussions about how your team mate is losing concentration. So many other factors can come into play when assessing concentration levels such as nutrition and fitness but I think one really vital aspect of keeping up concentration quality is not addressed adequately.

What if you were batting and some of your team mates started yelling out instructions such as relax, zone out or switch off. Firstly you would probably think to yourself I haven't heard them correctly and secondly; what the hell are they talking about?!! In all my years involved in cricket I haven't ever heard these instructions but I think the time has come to start hearing them occasionally.

The reason being cricketers, especially batsman are so caught up in the mindset of working hard and trying to achieve absolute rock solid concentration levels. They don't realise continuous concentration isn't sustainable and it isn't healthy for your performances either. You will literally melt down mentally in the middle of an innings. Analysing a fifty over cricket match and putting up the best case scenario, you bat for the whole fifty overs and you will be out there fielding all innings as well. You will need to concentrate for 600 balls. Initially that sounds like a lot and it sounds even more demanding when you say your game time in total will be 6.50 hours.

Step back and break it down and you will only need to be concentrating fully for 10 minutes. So if your process to switch on and off is effective you won't ever lose concentration. Here's a simple formula to follow to help you switch on and off during your games.

1. Prepare early and get your self set up in your stance before the bowler reaches the top of his mark.
2. Cue on at a point where the bowler is just entering his bowling stride. Just as he approaches the umpire. Something simple like NOW or ON or whatever works for you.
3. Cue off as soon as the ball goes dead. Meaning once there is no chance of you getting dismissed. Think about anything and everything until it is time for you to Prepare again.

Like all of the cricket fitness messages we put out this is a specific cricket training task so practice this aspect of your game with quality. Quantity is not a solution to this problem.

So you want quick feet.

Have you ever been told to get into position quicker. Or you need to get lighter on your feet. It is something I hear a lot of. Most of the time it is the cricketer them self that requests tips to get lighter on their feet. Usually because they are rushed in their shot when playing back or they are not into position on the front foot quick enough. Equating to a very rushed and disorganised batsman.

This may shock you but my tip is get heavier on your feet. The reason I say this is if you find you aren't in position quick enough you aren't getting enough drive from your front or back leg. And because the common response is do some skipping to get lighter on your feet. Once you get a good push into the ground your movements back or forward will be markedly quicker. How do you get this to happen I hear you ask? Give these 3 tips a go.

1. Foundationalise: Make sure your stance is both comfortable and energy efficient. Look to have a straight back so the lower back isn't carrying all of the load and your shoulders` aren't rounded. This is an instant power sapper if your stance is inefficient.
2. Stabilise: Keep balanced and stable on your feet when preparing to receive a delivery. Moving around before the ball is bowled can cause uneven weight dispersal between feet.
3. Backsidise: Strengthen up your gluteal muscles and hamstrings. Without these muscles activating in the correct firing order and in sync with each other you won't be generating optimal power to drive you off the front or back foot quickly. You only have to look at where sprinters get all of their power from.

Give these steps a go and i can guarantee if you accomplish these 3 steps you will have no problem being quick enough on your feet.

Don't give up just improve your qulaity of movements

I am not going to be able to do this topic justice in a page or two but I will do the best I can. This may be an area that we do some more investigating in at a later date. In fact if you keep checking on www.cricketfitness.com you may well find this topic is getting addressed more and more. I have a dream I have been harbouring for a while now to improve the way our youth develop their cricketing talents to get them ready for senior cricket ranks. But this will all come out later.

Again I just want to put a point of view out there and hopefully raise some awareness of these factors that are often overlooked. I do not profess to knowing it all and never will. Case scenario where a cricketer tries to play a front foot forward defence. All ok until he makes contact and then everyone sees his elbows pointing to the square leg boundary and his shoulder pointing the same way. Consequently the cricketer’s chest is facing the umpire straight back up the wicket.
A lot of coaches, me included will point this out to the player. Then try and offer solutions to the problem. So what happens if after weeks and weeks this certain individual just can't get it right? Do we give up? Oh he'll never be any good he just hasn't got it!!

This is where I feel fixing movement inefficiencies will help individuals become better players as well as easier to coach. If my hip region was lacking the range of movement it should have I would automatically try to compensate with another movement. Something like taking a longer stride with my other leg or pushing one shoulder further forward to allow me to feel like I am all even in my movements. I will not try and explain the compensatory movements of the body but I will go as far as saying they would occur in almost every single body alive.

By leaving them unchecked you will only be increasing the compensation factor and I feel, not allow the body to get into correct positions for good solid technical cricket. Or at least the opportunity to get into these positions. I am not ever going to say you need to be technically correct to succeed in this great game. That would be like putting my head on the chopping block. I hope you get my basic drift here and as cricketers keep all avenues open in your quests for improvements. This is where increasing athletic development will have an immense value to the cricketers of today. Stay tuned I hope you hear more on this topic. If I have anything to do with it you will.

Is your belief system telling you you must work harder

Fitness for cricket is unique and should be challenging yet fun as well as something you look forward to doing. But how many times have you been told,” work harder" or "you won't get any reward unless you do the hard work required". This usually comes after a bad performance or after a poor hit out on the training track. What coaches and parents sometimes don't realise, is unfortunately individuals don't like the THOUGHT of hard work.

It conjures up images of completing tasks that aren't fun. Not to mention the link between playing a game or training for a game we play for fun and our work. And sadly the majority of people don't enjoy their work. We need to change our belief system around cricket training.

Think of it this way. If you view fitness training for cricket as hard work are you going to throw absolutely everything at that task? Is your heart and soul going to be put into your work? Or are you going to be dreading attending because of the perceived HARD work required of you? Whereas if you were to change your belief system to embrace cricket fitness training maybe you would attack it differently. Subconsciously you would look forward to putting effort into your cricket fitness preparation. Attacking it with renewed enthusiasm and excitement.

And your new belief system will open your mind up completely to see your efforts as beneficial to your overall performances improving. If nothing else the enjoyment factor is going to skyrocket. This enjoyment will soon start to turn into excitement and anticipation as your cricket fitness and performances head north(upwards). I can tell you that a belief system that thinks of fitness for cricket as hard work is going to hold you back. Start believing that your good quality cricket fitness efforts are creating an improvement in you as a cricketer. And every effort from then on will be more purposeful taking you closer to becoming a better cricketer. Both in performances and enjoyment.

There is no better cricketer than the one who loves playing and training for the game. Your belief system is always going to be guiding you. So why not let it guide you into a better cricketer