Try these core exercises for cricketers! Let’s face it, this is mostly going to refer to fast bowlers. Yes you need some core strength for spin bowling and batting but the fast bowlers out there are doing the brunt of the heavy lifting. But who amongst us can say their core is too strong? So even if you spend the day standing at first slip with your hands on your knees, feel free to read on.

Why core?

Have you noticed how many players have been out recently with the dreaded “side strain”? In a 10 year study from 2018 of professional Australian and English fast bowlers, over half had sustained at least 1 side strain. 30% of these had at least one reoccurrence, with 30% of this group having 2 or more reoccurrences. With an average recovery time of more than a month, this is an injury to avoid where possible. A strong core is crucial for this.

The other significant injury to avoid as a fast bowler is a lumbar stress fracture. These are more common in younger cricket players, which is thought to be due to bone immaturity in the lumbar spine. Stress fractures are also commonly associated with “mixed” bowling actions which Jamie talks in detail.

One of the ways you can avoid the mixed bowling action of spine hyperextension that tends to occur with stress fractures is a rock solid core.

Lastly, wouldn’t you like to bowl faster with more accuracy? Well a strong core can help you to release the ball in a more consistent manner with potentially higher speeds.

What is your core?

Most people refer to your abdominals and obliques (think 6 pack and sides) as your core muscles. However, we will also look at strengthening lumbar spine musculature – erector spinae and quadratus lumborum, as well as your glutes. Strong spinal muscles are important for maintaining a strong erect spine position through your delivery. Strong glutes are important for not collapsing in you hip in your delivery stride.

Can’t I just do some sit ups?

Well yes you can. However specificity when it comes to training is important. Muscles respond best to exercising them in a position and manner that replicates the activity that you are training for. Sit ups are great for getting stronger but don’t overly match a bowling position.

There are plenty of ways to do this with a little imagination. These are some of my favourites. So lets get exercising…

Core Exercise for Cricketers 1: Forward pulls

• Stand with 1 foot forwards and 1 foot back replicating your bowling position.
• Facing away from the machine with the cable pulling from high.
• Start with your arm straight and just behind your body, then pull the cable down and forwards similar to a bowling action.
• Allow your trunk to flex slightly at the same time to avoid hyperextending your lumbar spine.