How Strength Training Helps Batters Hit More Sixes ( Power Hitting )
I want to talk about something that can significantly improve your game: becoming stronger, jumping higher, and ultimately scoring more runs. This might sound ambitious, but there’s solid evidence supporting these benefits from other sports, and we can apply the same principles to cricket.
The Science Behind Strength and Power
In both baseball and golf, research has shown that increasing lower body strength and power through exercises like the Countermovement Jump (CMJ) can significantly enhance performance. For instance, studies have demonstrated that improvements in vertical jump and lower body strength correlate with increased club head speed in golf and better hitting distance in baseball . As these are pretty similar motions as batting in cricket we can expect that by increasing your explosive power, you can transfer this enhanced athletic ability to cricket, helping you to jump higher and move more dynamically on the field.
Why This Matters for Cricketers
Improving your CMJ and overall lower body strength can translate directly into better performance in cricket. Think about it: stronger legs and a more powerful jump can help you run faster between the wickets, leap higher for catches, and generate more power in your shots. It’s all about maximising your athletic potential.
Training Tips
Focus on Strength and Power: Incorporate exercises like squats, deadlifts, and plyometric jumps into your training regimen. These exercises build the foundational strength and explosive power needed for a higher vertical jump and better overall athletic performance.
Consistency is Key: Regularly include these exercises in your workout routines. Aim for a mix of strength training and explosive power exercises to see the best results.
Apply What You Learn: Use the principles of training from baseball and golf to enhance your cricket game. Studies have shown that specific training modalities aimed at improving lower body strength and power can significantly enhance performance metrics like club head speed and hitting distance, which are comparable to the power and speed required in cricket
Practical Application
I’m excited to share that I’ve integrated some of these principles into our training programs I use with my athletes. We will be focusing more on lower body strength and power exercises to help you jump higher and become stronger. Here’s a sneak peek of what’s coming up in our sessions:
Explosive Jumps: Incorporate box jumps and vertical leaps to boost your explosive power.
Strength Drills: Focus on squats and deadlifts to build foundational strength.
Plyometrics: Include plyometric drills to enhance your quickness and agility.
Real-World Examples
For instance, in golf, athletes who increased their lower body strength saw significant improvements in their swing speeds and hitting distances. Similarly, baseball players who improved their CMJ scores also hit the ball further and more accurately . By applying these principles to cricket, you can achieve similar improvements in your batting power and fielding agility.
