Bowling fitness

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FBI

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Bowling fitness

Hi,

I am 15 and a fast bowler...

When I come back from half term (Monday), I am going to start doing interval sprints of 20m. 6 times x 5 repetitions (one more repitition per week until 10). I am acting out my bowling action in them in that I am running in and gathering myself but not going through with the whole delivery - as your site suggests. Is this the right thing to do to help build the fitness to be able to sprint in every ball for a long spell or running between the wickets, in which I am extremely unfit.

Can you suggest any strength exercises for me (left arm medium bowler wanting to get faster) or should I wait till I am older to start weight training? As terms as mass goes, I have alot in the chest and abdomen, quite skinny arms and very skinny shoulders and legs.

Finally, if I could get clips of me bowling, would you be able to provide biomechanical advise or would you say you are not qualified in that aspect?

Thanks in advance for any help and welcome to simplycricket.
 
Re: Bowling fitness

Manee,

Interval training is a great idea, and it's really good to be specific about it. Do you have a good base of fitness to work from or do you get fatigued easily? If it's the latter I would consider some longer runs too. Say 10x 100m with 30 seconds rest once a week (increase the number of runs by one a week for around 6 weeks and try to improve your time each week. 23 seconds is a good start, drop 1s a week).

You can also mix in some longer runs and skipping if you really want to beef up the endurance levels.

As for strength training, I'd have to see your current status before giving specific recommendations but generally speaking aim for a mix of upper and lower body exercises with the emphasis on building a base of strength and power.

15 is a great age to be building your core too. Work on a range of core exercises (not just crunches) on most days if you can. Balance out stability work with rotation and flexion as all have a role in cricket.

There is no issue with resistance training at your age providing you have an experienced coach to work with. If you don't stick to bodyweight training like this for now as it's safer.
 
Re: Bowling fitness

Harrowdrive said:
Manee,

Interval training is a great idea, and it's really good to be specific about it. Do you have a good base of fitness to work from or do you get fatigued easily? If it's the latter I would consider some longer runs too. Say 10x 100m with 30 seconds rest once a week (increase the number of runs by one a week for around 6 weeks and try to improve your time each week. 23 seconds is a good start, drop 1s a week).
Click to expand...

Thank you very much.

However, I am slightly confused with this bit. Are you saying to do the 100m sprints instead of the sprints I suggested if I have poor endurance (which I do) or just as an alternative to do once per week. I'm also slightly confused by what you mean by 23s is a good start. Which of what you said should take me 23s?

On another note, are chinups good for fast bowling strength, I was thinking of buying one and doing about 10 a day.
 
Re: Bowling fitness

As always it depends what you think you need to do. If you need greater endurance then do 1 100m session a week plus one 20m session.

Monitor your progress by gradually increasing the number of 'intervals' or increasing speed by 1s a week.

Chin ups are great upper body exercise and strengthen the important area around your shoulder but just those alone are pretty useless. You need to complete a range of exercises with the emphasis on lower body power and strength with a mix of upper body work thrown in.

Again monitor your progress by increasing the number of sets or reps every week as long as you can. As soon as you can't make progress any more, make a change.

Also be wary of doing too much too soon. Many people start a plan with great ideas of training 5 times a week, over train for their current fitness level and burn out. It's better to start with less and gradually increase.
 
Re: Bowling fitness

Great stuff manee. I's like to encorage you (and anyone else) to post a log of your training.

I'd like to see how you get on with your fitness.
 
Re: Bowling fitness

Ok. I think that the blog feature is not too good for fitness diaries and so I will just keep cricket playing exploits in there.

In here, I'll post updates of my christmas holidays core training programme. No interval sprints in this programme because it is still a bit far from the season and its also a bit cold :D

This also means I'll stop hijacking other people's threads with my questions about fitness for fast bowling ;).
 
Re: Bowling fitness

Harrowdrive said:
How about throwing some bodyweight squats in there too?
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Got very weak hammies, so it will only be five per day and as you can see, I don't have a schedule etched in stone so I'll try and fit them in there.

I've just tried them, I don't think I am doing them right, I will PM you a video perhaps tomorrow. I seem to have to bend my back a bit because when I keep my back straight, I can't go down at all.
 
Re: Bowling fitness

As long as you follow my directions on 'specific training for wicketkeepers', you will strengthen your hamstrings; start with a few and build up. Ensure your knees do not come forward of your toes. When you have mastered them, follow the programme on 'What the heck....'.

Any problems, do let us know.
 
Re: Bowling fitness

The Cook Hip Lifts are good for hamstring strength too.

Squats are quite tricky to do. 5 is fine for now. Aim to get up to 6 as soon as you can. I can't do a full squat, I'm only able to get to just below thighs parallel with the ground.
 
Re: Bowling fitness

David,
Could you explain the exercise procedure for Cook Hip lifts.
Does Interval training helpful for spinners or is there any other kind of training method.
 
Re: Bowling fitness

Virendersingh.berthwal said:
David,
Does Interval training helpful for spinners or is there any other kind of training method.
Click to expand...

Interval training won't help for spinners since they don't run in but it will help your batting and fielding fitness. The best way to get spin fit is just to bowl loads of overs in the nets with about a 1 minute break imbetween.

With the help of my brother who helped keep me up, I managed to do 5 squats. My legs and knees are hurting a bit afterwards though, but I assume that that is normal.
 
Re: Bowling fitness

Manee, your knees are obviously worse than I expected. In this case squats are not the best exercise for you, you need to spend more time with eccentric exercises.

It is not normal to hurt but expected with your knees. Ice them Manee; 20 minutes every hour, not directly on the skin.
 
Re: Bowling fitness

Liz Ward said:
Manee, your knees are obviously worse than I expected. In this case squats are not the best exercise for you, you need to spend more time with eccentric exercises.

It is not normal to hurt but expected with your knees. Ice them Manee; 20 minutes every hour, not directly on the skin.
Click to expand...

Maybe I was exaggerating, it was just a small twinge for about 10 minutes after I'd finished the exercise. I think the imbalance in strength (the right being stronger than the left) may be a partial cause of this as well as both being generally weak.

Will the single leg step squats have the same (albeit smaller) affect for core stabilisation?
 
Re: Bowling fitness

Not sure what you mean by 'single leg step squats', is this with one leg in the air or one leg in front of the other (lunge)?

Both are good for core strength, as long as you are using correct technique.

You should not be feeling any pain at all in the knees Manee, if you do, do not be afraid to ice them. It will prevent any inflammation.
 
Re: Bowling fitness

Liz Ward said:
Not sure what you mean by 'single leg step squats', is this with one leg in the air or one leg in front of the other (lunge)?
Click to expand...

No. It is a simple exercise with performed on a bottom step (step as in stairs). One foot is on the step and the other is hanging off the edge, you simply bend the leg on the step, which brings the other leg near the ground. Just before it touches the ground, unbend the other knee slowly and repeat.
 
Re: Bowling fitness

O, I see. This would work the core more if you did it on level ground; lift one leg off and then lower on the stable leg. Of course, nothing works unless you 'activate' the core ;)
 
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