How to hit a cricket ball harder and longer

Not many things on the cricket pitch top hitting the ball cleanly over the boundary. It looks and feels great. To improve this skill you need to have good technique and work on your 'speed-strength' during the winter. Speed-strength, in shot making terms, is how fast you can swing the bat. The faster you can do this with good technique the harder and longer you will be able to hit a cricket ball. This velocity is developed in three distinct phases:

  1. General training. Here you build a base of strength with a range of compound weightlifting style exercises such as the bench press and chin ups. Most people can only do general training in a gym as bodyweight training tends not to be enough for this kind of strength development. New trainees can see a significant increase in bat velocity purely from this method. Make sure your programme is designed by an expert strength development for sport.
  2. Special training. Once a base of strength is built up you can move onto more power specific exercises such as cleans and medicine ball throws. Hitting a ball long requires your muscles to generate explosive, rotational power through your whole body so this training is teaching your body how to deal with such movements. As your body adapts to these exercises you see a progressive improvement in bat speed with it. Again, speak to a sport strength specialist to get a programme that is suitable for cricketers.
  3. Specific training. More advanced players can finally move onto training with overweight and underweight bats. Lighter and heavier bats can be used in the net to play shots. The heavier bat develops strength, the lighter bat speed. Be careful with this approach as if you go too heavy you lose technique as you try to adapt to the weight. A few ounces difference should be fine either way. Once you have batted with the different bats, finish up with a bat that is your usual weight to counterbalance.

Beginners can stick to general training and still improve greatly, but once you have a base of strength you want to develop seriously you can periodise the training to rotate between all three methods to get the best bang for your buck.

 

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Comments

I'm a total beginner and right now bruised and battered after being struck twice and bowled three times in one indoor cricket over; so what I want to know is how to hit a cricket ball AT ALL.

Des, keep practicing, work on your hand eye-coordination, basic movement skills and general fitness (if you have not already).

Good luck!

hey,
ive been playing cricket for 7 years now and im 14 years old. Im playing under 15's and seniors twos turf side. In juniors i bat high up the order, but in seniors i bat number 8 or 9. I really want to prove to them that i can bat higher how could i do this? im opening the bowling in both sides but i really want to prove i can bat, but i dont get much of a chance at number 9!.
thanks

Hey,
iv played cricket for 2 weeks and i love it so far.Im having trouble in batting because i get so nervous when the ball is comeing at me and i dont no how to hit the ball very well so if i could have some advise from anyone that would be awsome.

I'm glad you are enjoying it. First thing is to practice with a tennis ball so you learn some shots you are confident with. The straight drive is a good place to start. Then wear the right protection and practice against real bowlers as much as you can. If you feel scared you just need more confidence in your technique, so keep practicing with tennis balls. A dad or coach to throw and drop them to you every day is a great help. It's just a matter of practice. Every day.

Hey i've been playing cricket since i was 7 and i'm now 14 and i'm an opening batsmen. I've got great technique and defence but I have no confidence to hit the ball in the air which helps you score runs a lot faster. Does anyone know any confidence boosting things I could do?? Much appreciated

hit hard with a tennis ball and then switch onto a leather ball

Hi
Im the opening batsman for my schools u14 team, but im not a great player of swing any tips on how to play swing would be much apriciated.

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