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I have had a few questions recently regarding easy ways to develop power in both the upper body and hips: key areas for all cricketers. So here is the circuit i am currently using. It also develops strength in the core.
The aim is to develop speed rather than get you sweating or have you moving a lot of weight so the focus is on a few quality, high speed reps rather than doing it over and over again. To progress throw the ball harder against the wall rather than increasing the number of sets or reps.
This circuit is done with a medicine ball, ideally the rebounding type. Perform it three times with one minute rest between circuits. The circuit is:
- Med ball slams
- Med ball side throws (10 each side)
- Med ball chest pass
- Squat jump
Safety notes
- Always warm up before beginning exercise (and if you are in doubt about your ability to perform any exercise routine consult your doctor first).
- If you are just starting out begin with a 1 or 2kg medicine ball and go up to 3kg maximum.
- Start by performing the medicine ball moves from a kneeling position then progress to half kneeling (one knee up, one down) then standing.
You can buy a rebounding type med ball online from places like Newitts.
Comments
Looks useful David.
Is this the only training work your doing at the monment or is there more. How many times do you do this set a day; how long have you been doing it for; can you feel the benifits yet?
My first competitive games are around 5 weeks away and I'm just looking for some good training ideas. I'm also a club standard wicketkeeper and I have school matches too so I thought with you also being a mid order batsman and keeper you'd be able to help. Cheers.
I train 4 times a week and this circuit makes up the power segment of three of those sections. You can see my full workout log here (scroll to the bottom).
Cheers
Like the quick reply lol
All part of the service, no extra charge.
As I don't have a medicine ball, I perform these exercised with a weight plate, for example a 4kg weight. The sets take longer as you can imagine, a weight plate doesn't bounce back.
You really need something that rebounds to get the benefits of the "stretch shortening cycle" which is a key element in cricket power and speed.
I don't really see how using a weight instead of a ball negates the performance of the eccentric and concentric movement of these exercises. The benefit of the rebound would be to perform the set quicker, but I don’t think that is the point of these exercises.
The difference is that if you need to catch and re throw the weight you are adding a significant stress to the elastic portion. You are having to slow the weight to a stop eccentrically then explode out while stabilising your core muscles.
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