FAST BOWLER OFF SEASON TRAINING GUIDE
As a fast bowler myself who has had multiple bone stress injuries, I understand how shit it is to go through and this is why I am so passionate on how to optimally manage peoples workloads and build their body the right way. Understanding how to rest, train, and reload correctly can significantly impact your performance and career longevity.
Importance of Rest for Bone Stress Adaptations
Fast bowling demands repetitive high-impact forces on your body, particularly on bones and joints. Hence, it is critical to allow time for your body to adapt and recover from the season's stresses. Post-season rest is non-negotiable for several reasons:
Bone Remodelling: Prolonged bowling without sufficient rest can lead to bone stress injuries. Resting allows your bones to undergo necessary remodelling and strengthening processes.
Injury Prevention: Downtime reduces the risk of chronic injuries, ensuring you return stronger.
Mental Refreshment: A mental break from the rigors of competitive cricket helps in rejuvenating your focus and passion for the game.
Key Focus Areas in the Gym and Running
Rest from bowling doesn’t mean complete inactivity. This is the perfect time to build your body to bowl some rockets. Here’s what fast bowlers should focus on during the off-season in the gym and on the track:
Gym:
Strength Training: Focus on developing general strength with exercises like front squats, split squats, RDLs, Step Ups & Trap Bar Deadlifts. 3-5 sets of 4-6 reps.
Core Strength: Incorporate exercises like dead bugs, sit ups, rotational work like wood chops, lateral bends, side planks and medicine ball throws to strengthen the core, prevent injuries and power during delivery.
Power Development: Make sure you’re doing something ballistic, jumping, bounding, throwing or olympic lifts are all great for becoming powerful.
Running:
Aerobic Conditioning: Engage in steady-state runs or longer intervals to build a strong aerobic base, which supports longer periods of sustained performance.
Sprint Intervals: Incorporate high-intensity interval training (HIIT) to improve speed and anaerobic capacity, crucial for those explosive bursts required during a bowling spell.
The Importance of a Smart Reload Into Bowling
Returning to bowling after a rest period should be strategic to avoid injuries and optimise performance. Here’s how to ensure a smart reload:
Gradual Increase: Start with short, controlled sessions and progressively increase the intensity and volume.
Technical Focus: Use this time to fine-tune your technique. Work on your bowling action in a controlled environment before ramping up.
Monitor Workload: Keep track of your bowling sessions to avoid overloading too quickly. Use tools like bowling diaries to log your progress.
Rest Days: Integrate rest days into your reload schedule to allow your body to adjust and avoid overuse injuries.
Coming Soon: Free eBook on Smart Bowling Reload
I'm excited to announce that I will be releasing a comprehensive eBook guide on how fast bowlers can effectively manage their reload into bowling. This resource will be packed with expert insights, detailed plans, and practical tips to help you transition smoothly and safely. Stay tuned for more details!
In the meantime, continue to leverage the resources available on our website High Performance Cricket and connect with us on Instagram at @highperformancecricket.net for ongoing tips and updates.
