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Power is much desired by cricketers for hard hitting and fast bowling. However, power is under-trained too. So this week we look at some simple exercises to assist in power development that works for cricket. Thanks to Shayamal Vallabhjee for his knowledge!

Plus we talk about experimentation, bowling to tail end batsmen and ask for your questions.

Have a great weekend,

David Hinchliffe

Medicine Ball Power Exercises for Cricket


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
  • required.
  • 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

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Help Cricketers by Becoming an Experimental Coach

I was terrible at science when at school. I couldn't see the relevance of it and found every way possible of avoiding lessons. However, the bit that I did like was experimentation.

The fact that I was allowed to try things, to see if they work or don’t work was great and I have taken that on into my coaching.

Experiment with these opposites with your individual players and see what impact they have on their performance/experience when catching and batting.


Wide stance v narrower stance

Ask the player to hit 10 front foot drives with a wider stance and then 10 with a narrower one.

Ask for their feedback on how easy they found it to move to the ball (get them to rate their movement out of 10 for each ball and keep a log).

See which one scores higher.

Is it their existing stance or the opposite?

If it is their existing stance then stick with it. If it is their opposite stance then is there room for further exploration?

Could your findings impact upon fielding stance width in the ready position?

Open Stance v sideways stance

(I'm talking as a right hander, yet please adapt accordingly for left handed batters).

The sideways on stance provides the left eye with the best view of the bowler and the open stance allows the right eye to track the movement of the bowler or the ball.

Generally, each person has one eye that is more effective at tracking motion. It makes sense that your stance allows your best motion tracking eye access to the ball.

Ask your player to adopt their normal stance alignment and feed 10 front foot drives. Then ask them to align themselves into their opposite stance.

Rate each ball out of 10 for ability to track the ball into contact. (10 is a perfect view all the way leading to precise judgement). Make a note and compare the scores.

Does it confirm or challenge their present stance? What questions does this test throw up for each individual player?

Does this challenge or support your coaching beliefs?

Chin up v chin down catching

Underarm throw a ball from 5 metres to a fielder. Aim between ankle and chest. Move the throws from straight to just outside the line of the body (both left and right).

10 catches in total; firstly 'nodding the ball' into the hands (chin down) and secondly holding the chin up as you watch the ball into contact.

Rate each contact in the hands from 0-10 (10 being perfect contact/0 being a missed ball) and then compare results between the two sets of catches.

Does this throw up and confirmations or surprises?

Do you find that some players are better at nodding the ball in or are all players scoring more doing that?


Let us know if you found difference between players score preference.

Did it answer any questions for the players?

Did they come up with any questions themselves based on their findings?

Did it challenge any belief that you may have had?

Did the players find experimenting fun?

Let me know if you would: I'm intrigued.

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Cricket Show S4 Episode 39: Washing Machine Repairman

More cricket playing and coaching chat from David Hinchliffe, Burners and Mark Garaway. Half an hour of podcast, blasting a cannon of knowledge right into your brain through your ears!

The team answer coaching questions on temperament and concentration; and discuss shot selection. Plus we talk about Rajasthan setting the example for Academies in India. And compare your cricket to a washing machine. Listen in to find out more.




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This is show number 232.

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How to Bowl Spin to Tail End Batsmen

Menno Gazendam is author of Spin Bowling Project. Get your free 8 week spin bowling course here

Bowling to tailenders is hard. In fact, sometimes it feels you would rather bowl to a proper batsman who play normal looking shots than to a tail-ender that does not know which end of the bat to hold.

And you know as a spinner they all back themselves to have a go at you. They will swing at everything, and occasionally they will connect big. Nothing is more frustrating than seeing a poor batsman cart you all over the park.

Ask Your Cricket Questions (And Win A Prize)

What problems are you having with your cricket at the moment?

I'm keen to find out because, as you know, PitchVision Academy thrives on helping you with relevant cricketing advice. Be it questions on the Cricket Show answered by Mark Garaway, video courses from top names, or detailed articles.


About PitchVision Academy

Welcome to this week's guide to playing and coaching better cricket.

I'm David Hinchliffe and I'm Director of the PitchVision Academy team. With this newsletter you are benefitting directly from over 25 Academy coaches. Our skills include international runs and wickets, first-class coaching, cutting-edge research and real-life playing experience.

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Issue: 275
Date: 2013-10-04