Resistance bands/ warming up | Cricket coaching, fitness and tips
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11 Jun 10 at 01:56
Resistance bands/ warming up

2 questions here for you David.

1. What do you think of resistance band training to improve muscular power and explosiveness? I am looking for a different method this season as last year i felt i didnt get much out of dumbell exercises. I dont really have access to a gym or bench at the moment and thought that exercise bands can replicate the bowling action somewhat to increase my speed when bowling.
If these are beneficial, can you recommend some exercises with the bands, specific to fast bowling.

2. Just want some confirmation on warm ups for ...... A) warming up to do fitness training, and B) warming up for a game/practice.

Is it better to jog and get a bit warm then do some static (staying still?) stretches or, should i be jogging then doing some mobility (dynamic) stretches?

Hope this makes sense.

Comments

11 Jun 10 at 12:13

Very sensible questions too.

Resistance bands are interesting fitness tools. The certainly have a role to play, but not in direct explosive power training. They can help increase strength to some degree but their biggest benefit is in core and shoulder injury prevention training. Take a look at the pallof press for a good exercise with a band.

One thing I would avoid is training by copying and overloading the bowling action. There is no evidence this improves performance and some anecdotal evidence that it has a negative effect on technique. I don't think it will kill you to use a band and pretend to bowl, but I also think it won't do much good and could possibly upset your muscle firing sequence. Far better to throw a light med ball in my opinion. The results are proven.

Warm up-wise; as the warm up is designed to take you from 'normal' to 'match/training ready' I would say mobility work is much more beneficial than sitting down and static stretching. Plus there is some evidence that static stretching reduces power output, so save it for the cool down. Finish a warm up with some sprints if you can. An intense but short fielding drill is a good way to end a warm up.
11 Jun 10 at 19:28

Resistance bands IMO can be used to fine tune your bowling technique in certain areas, e.g shoulder-hip separation. However, as David mentioned, for power and explosiveness, you need to do plyometrics.
11 Jun 10 at 22:42

Thanks for the input guys, was always curious about the bands as i once saw freddy flintoff using them before the game.
14 Jun 10 at 08:11

 Freddie uses them for injury prevention of the shoulder.