specific traning for wicketkeepers

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wannabekeeper

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specific traning for wicketkeepers

Hi guys,
As you know I am a wicketkeeper constantly on the look out for ways to improve, so I am here to ask for some advice. What exercises should I be looking to do so that I can improve my endurance and overall fitness level as it pertains to wicketkeeping? What muscles should I build?

I have learnt from this forum that you shouldn't focus on individual muscles but on movements (I think) so I am asking for some suggestions for a training programme that I could undergo to improve my capabilities behind the stumps.


Also what does "spinal curvature" mean? And how does it relate to wicketkeeping?
 
Re: specific traning for wicketkeepers

There are a million ways. The easiest way to start is to try a bodyweight plan. It's quick, effective for beginners and needs no special equipment.

http://www.harrowdrive.com/free-4-week-bodyweight-training-plan-for-cricket/

If you do well with that you can upgrade to workouts needed some equipment.

Here are some more ideas:

http://www.harrowdrive.com/10-essential-cricket-strength-and-power-exercises/

Finally, whatever plan you go for remember the principles of good training:

http://www.harrowdrive.com/principles-of-cricket-fitness/
 
Re: specific traning for wicketkeepers

Hi WBK, have you read my last post on 'What the heck is core training all about anyway?'?

David's suggestions are great but at 14 [just about], I strongly advise against using weights unless in the company of a qualified/certified Personal Trainer; upgrade when you are 17 ;)

As for 'spinal curvature', not sure what you want to know.

The spine has four natural curves which, together with the intervertebral discs, help to absorb shock. The curves allow the skull to be centred over the rest of the body, maintaining an upright posture without absorbing the full impact of movement. Without these shock-absorbing qualities, the brain would suffer damage in jumping, running or other high impact activities.

The four natural curves of the spine are:

1. Cervical curve is forward
2. Thoracic (or Kyphotic) curve is backward
3. Lumbar (or Lordotic) curve is forward
4. Sacral curve is backward

Then there are three abnormal curvatures of the spine:

1. Lordosis
2. Kyphosis
3. Scoliosis

What do you want to know specifically? Have you read something somewhere that you are not sure about? If so, quote it and I shall see if I can clear things up for you.
 
Re: specific traning for wicketkeepers

Hi liz,
Well this is a quote from a book that I am reading called, Greg Chappell on Coaching.

"Wicketkeeping generates significant forces through the body ; firstly, as the person pushes off from the ground, and secondly, as the body absorbs the shock of impact upon landing. to maximize efficiency and reduce the potential for injury, keepers need to train for the movement patterns they use in keeping. These movements include squatting while maintaining appropriate spinal curvature, extending out of the squat using the legs to push into the ground (with a stable core to support the upper body) and diving and lunging (ensuring that the hip joints are part of the extension)"

Can you please explain that paragraph?
 
Re: specific traning for wicketkeepers

isnt that from 'Cricket-The Making of Champions'. ive got that book. a fair bit of its on movement patterns and the psychology of cricket. worth a read.
sorry a bit off topic, continue Liz :laugh:
 
Re: specific traning for wicketkeepers

good book, read it 4 times i think, its definitly a new way of thinking about the game
 
Re: specific traning for wicketkeepers

wannabekeeper said:
"Wicketkeeping generates significant forces through the body ; firstly, as the person pushes off from the ground, and secondly, as the body absorbs the shock of impact upon landing. to maximize efficiency and reduce the potential for injury, keepers need to train for the movement patterns they use in keeping. These movements include squatting while maintaining appropriate spinal curvature, extending out of the squat using the legs to push into the ground (with a stable core to support the upper body) and diving and lunging (ensuring that the hip joints are part of the extension)"
Click to expand...

Oooh, this is difficult online; it's very visual but I shall try.

Basically... Core strength and stability is king!

All your movements should be generated from the core, [http://www.harrowdrive.com/core-stability-for-cricket-a-dummies-guide/ ] so before considering any movement, work on your core :D

Now, take the squat as an example. As you squat, you must keep good alignment; ankles, knees, hips, shoulders and the spine. By spine I mean all the curves should be forward/back/forward/back in a natural arc; no hyperextensions/flexions...

...as you lower you must keep your trunk as upright as possible without arching your lumbar spine. This means your glutes must go down as your lower legs remains vertical; knees always behind the toes. You can check this by wriggling your toes; lifting them ensuring all your weight is down through your heels...

...as you raise, you push through your heels, using your core. You should be able to do this without any swaying movement, forward/backward/left/right.

...as you land, land with full foot contact.

Not only is this kinder on your spine [as you use the core to stabilise the spine] it is also energy efficient and puts you in the Right position/balance to move quickly.

Does any of this make sense?
 
Re: specific traning for wicketkeepers

Good posture is vital in all movements. A good core is critical to good posture.
 
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