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Physical

PHYSICAL PREPARATION FOR MARSHALL CRICKETERS
By Ross Price , former Head of Physical Education , Deakin University ( Warrnambool campus) from 1975 to 1995          B.Sc(Honours) , Dip. Phys. Ed. , TSTC ( Mathematics) - all at Melbourne University
 
This paper will outline the physical preparation  cricketers should do in order to prevent injury and ultimately enjoy the game of cricket more AND HOW TO MAINTAIN OR IMPROVE ONES HEALTH THROUGH PARTICIPATION IN  CRICKET.
The big change in the last 10 years in preparing the body for training or playing a game of cricket is when to do mobilising exercises and when to do static stretches. The modern cricketer tends to do activities involving movement like running, throwing, star jumps, burpees, arm circles etc before training or playing cricket . Whereas static type stretches like calf , hamstring , groin or shoulder stretches should be done AFTER performance or on a different day. When you do a static stretch , you may do a slight tear in the muscle which can repair itself in 24 hours but if you do a slight tear in a muscle in your warm up before training or a game then when you produce an all out effort you may tear the muscle further and have a serious injury. So the guidelines for the modern cricketer physiologically are mobilising exercises before training or playing a game and Static Stretches to be done AFTER training or playing or on another day eg while watching TV
AREAS TO DEVELOP
1. ACTIVE STRETCHING – MOBILISING EXERCISES - specific exercises with momentum to enable good blood flow to muscles and have good functioning joints. VIP that you do before every training session and match day.                                         2.PASSIVE STRETCHING – these exercises involve a holding position with a slight stretch, with no jerking movements. It is best NOT to do these exercises immediately prior to training or playing . While watching TV or spare moments during the day is a good time. After training or playing can aid your recovery.
3. AEROBIC CONDITIONING – doing continuous activity for a minimum of 5 minutes and preferably for 20 to 30 minutes
4.STRENGTH – doing activities where there is a gentle overload on specific muscle groups
5. BOWLING SPECIFIC – exercises to help bowlers with their fitness and particularly exercises to prevent back and shoulder problems.
6.WICKETKEEPER SPECIFIC – agility exercises to assist these key players
7.FIELDING SPECIFIC – exercises to assist catching , running, throwing for the most enjoyable part of the great game - fielding
8.BATTING SPECIFIC – agility exercises plus run throughs            9. RECOVERY
 
HOW TO DEVELOP THESE AREAS
1. ACTIVE STRETCHING – MOBILISING EXERCISES
ARMS - forward circles , 10 left arm , then 10 right arm, 10 both arms  
- repeat with backward circles 10left,10right 10 double arms
- arm flings ( keep arms at shoulder height )
- on side , shoulder shrug and back
LEGS - left side kick then right – step ups ( whole foot on step ) – heel walks with straight legs – run throughs ( 20 metres) – high knee lift – lunges – combine skip / high knee lift
TRUNK - merv hughes stretch sideways ( both sides )
– touch toes alternatively   - situps with twists
BOWLING,BATTING,FIELDING,WICKETKEEPING before game
2.PASSIVE STRETCHING  
                                             LEGS – screw toes and relax ( or pick up a pencil with your toes )                   
-bent knee stretch
– double leg stretch on step , very slowly and stop at first sign of pain
– one leg on bench stretch slowly for hamstrings      
 -quad stretch laying on side
– slow groin stretch
                                             BACK - lay on front , lift hips sideways in horizontal position , back to middle and repeat to opposite side
– on wall , arm straight , hips move in opposite direction.            
 –on knees , walk hands out
                                             ARMS – tricept stretch ( hand down back ) 
- vertical stretch on wall 
-horizontal stretch on wall
– straight arm across chest -
3. AEROBIC CONDITIONING   - preferably 20 to 30 minutes of exercise or more - on game day , run 2 laps or skip for 5 minutes
LEGS   - treadmill,step ups, cycling,skipping, running
ARMS – rowing , arm cycling, swimming
4.STRENGTH – work though gravity resisting muscle groups with weights
5. BOWLING SPECIFIC   - assimilate bowling action with pulleys - bench press with dumb-bells
6.WICKETKEEPER SPECIFIC - sideways jump   - leg press
7.FIELDING SPECIFIC - pulley for pretend throw 
- throw ball against wall eg with tennis ball 40 throws every day ( emphasise high elbow and wrist outwards )
8.BATTING SPECIFIC - quick side hops and jumps
- high backlift with bat to first slip ( not third slip) and emphasise good follow through
9. RECOVERY - muscles produce heat as part of their chemistry so you need to cool them down after performing – use ice , cold showers etc . If performing next day then important to do passive stretching as well.
If any cricketer has any specific problems feel free to email the author on r.price@bigpond.net.au   to discuss your particular situation.