CRICKET FITNESS EXCERCISES

LOW BACK AND SIDE

1. Lying crunch

∑   Start Position: Lying on back knees bent, feet on floor

∑   Activate abdominals and curl trunk up toward knees with:

A.     Arms in front, or

B.     Arms behind ears or

C.     Arms overhead

2. Leg lifts - side flexion control

∑  Start position: Side lying, shoulders, hips and legs straight

∑  Lift top leg up and then bring the bottom leg up to meet it. Lower together.

∑  Lift both legs up together side bending the trunk and lower together

3. Double leg bridge

∑  Start position: On back, knees bent, feet on floor

∑  Squeeze buttocks and Lift bottom off ground, maintaining neutral spine.

4. Planks

∑   Start position: On toes and elbows, looking to ground with chin tucked

∑   Lift into plank position maintaining trunk and legs level

∑   Breath normally

5. Single leg standing – back extension

∑   Start position: Stand on one leg, a foot away from wall. Hands behind head.

∑   Lifting up through chest, Extend back

∑   Control to touch head onto wall and return to upright posture

GLUTEALS AND LOWER LIMB

 6.  Single knee squats

∑  Start position: Standing on one leg, other leg out in front

∑   Bend standing knee over 2^nd toe, keep back straight and heel on the step

7.  Double legged toe raises

∑   Start position: Standing on a small block, front of feet off the edge

∑   Raise front of feet off the ground, keeping upright posture and bottom tucked in

8. Lateral squat

∑  Start Position: Standing feet apart and slightly turned out

∑   Lunge and lower over one foot, keeping chest and head upright

∑   Staying low in squat position, transfer weight from leg to leg, keeping bottom down

9. Foam roller hamstring holds

∑   Start position: Kneeling with a roller under ankles. Partner fixes ankles

∑    ean forward as far as possible, whilst maintaining upright posture and hold

∑    Only lean as far as able to hold and maintain straight body position

10. Stiff leg dead lift

∑   Start position: Standing feet shoulder width apart, bar held in front of body

∑   Soften knees, bend forward from hips keeping back straight, and pushing bottom backwards.

∑   Return to start position

11.   Side lying – straight leg lift

∑   Start position: Lying on side, shoulders, hips and legs straight

∑   Turn leg out from the hip and lift top leg up. Do not let pelvis roll backward

SHOULDER

12.   Cross over stretch

∑   Start position: Standing

∑   Reach across body with arm

∑   Use other hand to pull elbow further across

13.  Crawls – forward and backward

∑    Start position: press up position

∑    Move opposite arm and leg forward to crawl across the floor

∑    Reverse action to go backward

14.  Prone lying – Shoulder external rotation control

∑    Start position: prone lying, arms in diamond shape above head, resting on floor

∑    Relax shoulder blades, then gently lift front of shoulder off floor

∑    Hold this position and rotate at shoulder by slowly lifting forearms off floor

∑    Hold and then lower slowly

15.    Prone, shoulder and arm lifts – 45 and 90 degrees

∑    Start position: Prone lying head resting on towel/roller, arms at

∑    A. 45 degree angle from side

∑    B. 90 degree angle from side

∑    Action: Relax shoulder blades then gently lift front of shoulder off floor.

∑    Lift arms off the floor as far as able, whilst maintaining chest and head on floor