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.
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Hi, There is a good batter about 18 and who has been lifting weights, interval training, controlled eating with more protein. Has been training the big lifts like the back squat, deadlift, presses 3 times a week and running intervals on non weight days. Squats his own body weight 200 pounds @ 178 cms and deadlifts about 220 pounds. Always been a big lad with thick bones with selectors asking him lose weight although he is fitter and stronger than most of the thinner kids who play cricket. Gets his runs and is quick enough between the wickets and a good fielder. But His appearance does not fit the slim cricket stereotype in the subcontinent. The only way he will lose weight is if he cuts more calories but that could make him weaker and affect his performance. what is your advice?
Sorry David, I meant shuttle runs not intervals
Working on your lower back muscles can really improve specfic fitness for cricket.
Also, always be on the lookout for cricket bowling tips to improve your technique.
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