BLOG January 28th, 2010

Be dynamic and explosive

Picture Jonty Rhodes in the field. Picture Ricky Ponting between the wickets. Picture Andrew Symonds sliding for the ball at the boundary and getting up in one motion to throw. What about Makhaya Ntini or Dale Steyn sprinting in 100%, each delivery.  The list goes on- and one major attribute that is common amongst all of these cricketers, is that they are not only top performers, but great athletes.

The debate about the 'natural athlete' can go on and on, however one thing that can be agreed upon, regardless of how 'natural' a player is- is the fact that all great athletes and performers work hard to achieve and maintain a strong, explosive and healthy body.

As many of us get ready for the league season ahead, here are some guidelines and thoughts to consider:

Tension bands (i.e. Durabands): very important and effective because the constant elastic resistance stimulates both major muscles in the movement (i.e. biceps- flexion) and also triggers the  corresponding antagonist muscle (triceps-extension).

Also, these bands because there is no 'weight' only resistance- you can use them many different angles- which will cover various angles and motions - triggering joint stabilizers and connective tissues (smaller muscles around the joint that would be unsafe to use free-weights).

Also, body-weight exercises are very important and key in developing overall, 'natural' strength.  Push-ups (many variations), chin-ups, dips, etc., using your own body weight and reducing almost any chance of injury.

Core strength exercise are also key- bands and weighted balls can be used. The core holds your top and bottom half together if you look at it. And, it goes through a lot!

Medicine ball exercise is important for dynamic/explosive strength.

Other dynamic (body weight) exercises are also very important in developing sport specific strength. Many times weight lifting only, works the muscle in a slow and controlled movement only targeting a specific muscle and range of motion. Dynamic exercise develop explosive action- required for cricket.

GYM exercise in my opinion is good, as a complementary strength gaining activity. The problem is that many people do not have the right guidance, and will often times use improper form/technique and lift too heavy- creating 'unnatural' body shape and lead to deficiencies in muscle balance. For example, some one looking for overall arm strength might do a curl (with a curl bar or dumbbell)- exercising the bicep primarily. For balance, maybe on the next workout day- they must workout the triceps as well.

The athlete definitely should consult a knowledgeable advisor. There are too many "GYM Pros" out there that will advise through hearsay. Athletes should train like athletes. 

Cricket skills are somewhat 'unnatural' actions. Driving a ball, requires the arms to move in exaggerated planes (i.e. high elbow), and bowling, is not the most natural way of getting a ball to its destination. In addition the stamina and endurance required in cricket, should also be trained specifically. That is why it is imperative that players spend long times in the nets developing stamina. For example spot bowling- working your way up to ten overs ( with rest in between, of course) is very important. For batting, try and bat for 45 minutes, and run 30 runs at least. This will create sport-specific or cricket fitness which is extremely important. Anyone ever felt muscles aching after your first outdoor match of the season- that you never knew existed? We have to train muscles at different angles to achieve cricket fitness (or in the nets).
 
Nutrition is paramount. For example, Mike is having his own house built- he hires the best contractor to do the foundation. Mike orders cheap cement and any kind of materials, it didn't really matter. What good is the best contractor/engineer with crappy cement?  Many experts vouch that nutrition is 70% of the modern athletes success (***note...in physical training- and having a tip top body).  I would say pretty close or around 50/50.  It is important that to re-build tissue, protein is required. It is important for all body function sufficient water, vitamins and minerals are present.

We can all agree the batting, bowling and fielding standards of today are more strenuous and dynamic than ever before. As such players, must tweak their bodies to be top performers in cricket.
 

Derek