Here is another extract from my Handbook of Cricket Drills eBook. This week it's ways to improve your power.
The medicine ball is an exceptional training tool that adds variety to any workout. When used correctly it will help you build a rock solid core, burn fat, increase your functional strength and improve your overall sports performance. These exercises are designed to enhance your sports specific performance through dynamic explosive training. Start slowly and get used to the each movement pattern before you begin to push your limits.
1. Hammer Toss
The key to functional sport specific strengthening lies in the ability to train the core in multi-directional and multi-planar movements. The hammer toss is one of the best dynamic rotational exercises for cricket.
- Start in a lunge position about 1-2m away from a wall.
- Hold the medicine at arms length.
- Begin the throwing pattern by moving the ball across the body from the
- left hip explosively.
- Release the ball in line with the right hip.
- Catch the rebounding ball and return it to the starting position.
- Repeat on both sides.
- This exercises trains the dynamic rotational force and the stabilizing component of the lumbar pelvic hip complex.
- Beginners: 2 sets x 10 reps Advanced: 4/5 sets x 15-20 reps
2. Medicine Ball Slams
The medicine ball slam is a great exercise to develop explosive power in the shoulders and lower abdominal.
- Stand with your feet shoulder width apart and knees slightly bent.
- Hold the medicine ball above your head.
- Throw the medicine ball forcefully onto the ground. Make sure you pull
- down with your abdominals on the downward throwing motion.
- Catch the rebounding ball and return to the start position.
- Advanced athletes can perform this exercise with one arm at a time.
- Beginners: 2 sets x 12 Advanced: 5 sets x 20 double arm or x 12 single arm
3. Explosive Chest Toss
All cricketers require explosive power from the chest. This exercise is designed to develop the fast twitch fibers in the chest.
- The athlete stands between 1-3 meters away from a wall.
- He holds the medicine ball close to his chest with fingers pointed outwards.
- The exercise involves an explosive push off the ball onto the wall.
- The athlete must catch the rebounding medicine ball and repeat the chest
- toss instantaneously.
- The key to this drill is speed. Try to perform between 15-20 explosive repetitions in minimal time.
- The further away from the wall you stand, the more explosive power is
- Beginners: 3 sets x 15 reps from 1 meter.
- Advanced: 5 sets x 20 reps from 2/3 meters.
For the rest of this fitness for cricket training programme along with a host of other drills, buy the Handbook of Cricket Drills eBook