Simple injury prevention for bowlers | Cricket coaching, fitness and tips

Simple injury prevention for bowlers

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An injury is not something any cricketer wants to think about but if you are well prepared you can cut the risk of hurting yourself significantly.

The good news is that you don't need to spend a lot of time or effort preventing injuries. After all, we would all rather be playing cricket than doing “prehabilitation”.

A simple 3 step plan is all you need.

  1. Improve your mobility. The more you are able to twist, stretch, bend and turn in a dynamic way, the less you will get injured. Before play, training and any workouts make sure you complete a thorough 15-20 minute warm up that includes mobility exercises for your hips, ankles and shoulders. A resistance band is handy to have around to provide light resistance.
  2. Increase your strength. 95% of cricketers do not have strong enough muscles, joints and ligaments to prevent injury. This is mainly thanks to the myth that strength training makes you too muscular. Ignore this and train to improve the muscles of your chest, legs (especially the posterior chain), core and back by lifting weight that is heavy. Example: If you can't do 5 chin ups you are not strong enough.
  3. Look at your technique. Finally, once you are mobile and strong you can analyse your bowling action to find out if there are any issues with it. Mixed actions can cause issue although as a coach I would not want to make any major modifications to a players action unless he is a chronic injury case. Actions are very individual and too much tinkering can cause as many issues as it solves.

© Copyright miSport Holdings Ltd 2008

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