SPECIFIC PHYSICAL AND MENTAL FITNESS

SPECIFIC PHYSICAL AND MENTAL FITNESS

FOR FAST BOWLERS

By

Dr. Suhel Raza

Assistant Professor,

Department of Physical Education & Sports

P.P.N. College, Kanpur (U.P.) India.

2014

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SPECIFIC PHYSICAL AND MENTAL FITNESS FOR FAST BOWLERS iii

TABLE OF CONTENTS

I INTRODUCTION……………………………………… 1 Definitions

Values of Physical Fitness

Physical Fitness Components Required in Cricket

Development and Maintenance of Physical Fitness

II EXERCISE PROGRAMES……………………… 17

Calisthenics

Weight Training

Circuit Training

Stretching Exercise

III TRAINING PROGRAMES 41

IV TESTING FOR FITNESS

V FITNESS FOR FAST BOWLERS 72

Basic Requirements

Fitness Exercises

VI PSYCHOLOGICAL FITNESS FOR FAST BOWLERS

References ………………………………………………………………. 88

About Author…………………………………………………………… 93



SPECIFIC PHYSICAL AND MENTAL FITNESS FOR FAST BOWLERS 1

SPECIFIC PHYSICAL & MENTAL FITNESS FOR FAST

BOWLERS

INTRODUCTION

“PHYSICAL FITNESS IS ONE’S RICHEST POSSESSION; IT HAS

TO BE EARNED THROUGH A DAILY

ROUTINE OF PHYSICAL EXERCISES”

The world’s greatest thinkers have stressed the importance of physical fitness

in living a productive and meaningful life. The Greek philosopher Aristotle stated

that the body is the temple of soul and to reach harmony among Body, Mind and

spirit a human being must be physically fit.

It is self-evident that the fit citizens are a nation’s best assets and weak one it’s

liabilities. It is therefore the responsibility of every country to promote physical

fitness of its citizens because physical fitness is the basic requirement for most of

the tasks to be undertaken by an individual in its daily life.

Man’s existence and effectiveness depend upon his

physical fitness. Physical fitness really implies more than the

ability to do a work without much efforts.




Physical fitness affects to some degree, all of his life’s activities not only is

physical well being but his mental effectiveness and personal social adjustment as

well.

The concept of fitness is not one. It has a long and involved history. According

to the literature on the subject it can be traced back to the work by Charles Darwin

on the survival of the fittest. Always the word fitness has suggested the ability of

an animal or human to work and play with maximum degree of physical efficiency

and to by prepared to meet unforeseen dangers and destructions.

The world Health Organization (WHO) has set a target that every person in the

world should become health conscious and it is right step in the attainment of

health for all. The international Olympic committee has signed an agreement with

WHO for furthering the cause of health for all and sports for all. This agreement is

clearly directed towards attaining total fitness of all individuals.

After attaining independence the Government of India did feel the need for

introducing a scheme of physical fitness which was launched in the year 1959 in

order to raise the physical fitness status of India youth. The youth in the country

could be made fitness conscious sand involve in some kind of programmes which

would not only motivate the children to participate in some kind of fitness

activities but to also evaluate the fitness status of youth by developing fitness

norms. The scheme called National physical fitness programme became popular

throughout the country over the years and it involved nearly 25 lakh youth in the

programme by building and evaluating physical fitness.

In the field of physical education and general education there is much

controversy over the place and importance of physical fitness in the total education

of the child. There however does appear to be some scientific proof that there is a

high positive relationship between physical fitness and academic achievement,

Clarke has expressed that physical educators must recognize the basic needs of

physical fitness for boys and girls under their change and with this recognition

should come a determination to formulate and conduct a sound and effective

physical fitness programme for them.

The national physical efficiency Drive was launched by the union Ministry of

education and youth services in 1959-60 to lay strong foundation of integrated

approach towards the development of physical fitness both in rural and urban

areas, all the possible resources must be explored.

It is generally believed that urban people are better than rural people in the

performance of those events in which skill and technique are involved because of

better facilities, besides sophisticated equipment’s and proper instructions available

to them. On the other hand it is assumed that rural people are better than urban in

performance of those activities which do not involve a high degree of skills and




technique. This is attributed to the hard labour that they have to put in, which keeps

them physically fit.

DEFINITIONS OF PHYSICAL FITNESS

“The ability to carryout daily tasks with vigor and alertness, without undue

fatigue and with ample energy to enjoy leisure time pursuits and to meet

unforeseen emergencies”.

“Physical fitness is the ability of your body including the muscles, skeleton,

heart and all other body parts to work together efficiently which means able to do

the most work with least amount of efforts”.

Physical fitness is only one area of total fitness. Other areas of total fitness

include mental, social and emotional fitness. Physical fitness is made up of eleven

different parts. Five are health related and six are skill related. Health related parts

are: Cardiovascular fitness, strength, muscular endurance, flexibility, body fitness.

Skill related are Agility, balance, co-ordination, power, reaction, time and speed.

PHYSICAL FITNESS FOR CRICKET

The necessity to obtain and maintain a high level of physical fitness has

become an increasingly important part of cricket at first class and club level. A

high level of general endurance fitness allows a player to perform at a high level

without becoming unduly fatigued.

For cricket, medical science has formulated “Ten commands”, based on the

first ten English alphabets, even through, with more one under several alphabetical

heads the commandments actually number more, 14 to be precise. These are :-

1. Austerity, audio visual reflex and auto suggestion, the third factor being

mental faculty to some extent;

2. Physical fitness

3. Concentration, co-ordination and coaching;

4. Dormant potentials;

5. Effective training,

6. Food,

7. Genetics,

8. Hygiene (personal)

9. Injury prevention and

10. Junior training i.e. proper grooming,




A cricketer’ first and foremost requirement is endurance, which would enable

a player to with stand long strain on the field, in whatever capacity he may have to

stand their. It is usually seen that fielding lapses occur most at the fag and of the

day, during the post – Tea spell due to fatigue. Long spells of bowling takes a

heavy toll on physical energy, much more so in case of a fast bowler. Batting

lapses occur due to loss of concentration, which follows a continued innings. The

heaviest physical strain happens in case of wicketkeeper who gets no respite in

course of the innings.

For example a fast bowler who can bowl more than three four overs at top

pace or a batter who cannot score past the 20’s and 30’s because of fatigue are

simple not realizing their potential for the team. Another important aspect of

fitness is muscular fitness, which allows the muscle to contract with force and

power, and yet be flexible enough to offer a wide range of motion without

incurring injury.

It is well known that as fatigue develops, skill deteriorates. ‘when fitness

fades, so too does skill’ is often said. The basket baler losses accuracy in shooting

and length; the batter losses timing and placement; and the fielder losses reaction

and concentration. Being physically it delays the onset of fatigue. Fatigue is

particularly noticeable in a bowler at the completion of several over of fast

deliveries, in a batter after a series of consecutive twos or threes or in a fielder after

several long chases to retrieve the ball.

This type of fatigue is rather acute, is associated with shortness of breadth and

results in part. From the accumulation of lactic acid in blood, long periods of play

on hot days can also produce a different kind of fatigue – a heavy – legged feeling

that disrupts concentration and therefore performance.

SYSTEM RELATED TO PHYSIACAL FITNESS

Maintenance of physical fitness depends upon the efficiency and proper

functioning of the system of the body. The system which are chiefly related to

physical fitness and it components are :

1. Skeleton system

2. Muscular System

3. Circular – Respiratory System

4. Nervous System




SKELETON SYSTEM:-

Skeleton System provides the body framework of the body along with the

cartilage’s and ligaments, which hold the bones together. The skeleton serves in

three ways; Protection, support and movements in association with muscles. The

last two functions i.e. support and movement are basic to physical fitness. Skeleton

system provides the body posture, which plays a significant role in carrying out

smooth and co-ordinated movements.

MUSCULAR SYSTEM:-

A muscle is an organ made up of bundles of contractile tissues by which

movements are brought about. There are three types of muscles in the human body

namely skeletal (voluntary or striated), smooth (involuntary or plane), and the

cardiac ( heart muscle). It is the skeleton muscle, which is primarily responsible for

body movements. If skeletal muscles are properly developed an efficient

movement is possible.

CIRCULO-RESPIRATORY SYSTEM :-

Circular-respiratory system includes the blood, blood vessels, heart and lungs.

It is concerned with the transport of oxygen to the working muscles. The blood

provides means for oxygen and nutrition transport through blood vessels and the

heart acts as a pump which decides the force and rate of movement of blood

through blood vessels. The lungs supply the required amount of oxygen depending

upon the body needs. The circular-respiratory fitness is an important part of

physical fitness, which is depending on the efficient working of circular-respiratory

system supplying an adequate amount of oxygen based on the exercise demands.

NERVOUS SYSTEM :-

Nervous system is the main system of control in the body. All the body

movements take place after receiving necessary signals (impulses) from the

nervous system. The range of contraction of various muscles is directly related to

the strength of the nervous stimulation.




VALUES OF THE PHYSICAL FITNESS

1. EFFICIENCY IN WORK AND PERFORMANCE:- A fit player is in a position to work efficiently to put up better and

performance as compared to a player. A fit player cans carryout the task for

prolonged period without getting undue fatigue.

2. RESISTANCE TO DISEASE:

Physical fitness increases a player body resistance to some of the common

diseases. Conditions important to control diseases operate more efficiently in a

physically fit player than they do in case of an unfit player.

3. EFFICIENT FUNTIONING OF VARIOUS SYSTEMS OF THE

BODY: Physical fitness improves and promotes the efficiency of the whole organism

and is essential to the proper functioning and maintenance of all systems of the

body.

4. AGING PROCESSES AND LONGEVITY: Physical fitness improves vitality and health of the player, which is turning

delays the phenomenon of aging. It is believed that a fit player, all other things

being equal may be accepted to live longer than his sedentary and unfit

counterpart. Physically fit are less prone to heart attack and this improves the

chances of a longer life.

5. SUCCESS IN GAMES AND SPORTS: Physical fitness is necessary for success I most of the games and sports.

Without a high level of physical fitness, a will now be able to withstand the stress

and strain caused on the body by various games and sports. Physical fitness in

addition to bringing about better performances in games and sports, also help in

prevention of injuries in the long run.

THE PHYSICAL FITNESS COMPONENTS REQUIRED IN

CRICKET

There are seven fitness components for cricket:

1. General endurance




2. Speed endurance

3. Speed and agility

4. Muscle strength and power

5. Muscular endurance

6. Flexibility

7. Co-ordination

GENERAL ENDURANCE:-

Also called ‘Aerobic capacity’ ‘stamina’ ‘cardiovascular’ or cardio-respiratory

endurance, this is the capacity of the heart, lungs and blood vessels to pump

oxygen and nutrients to muscles which are working over a prolonged period

generally at a steady, sub maximal rate. This type pf endurance is particularly

needed by fast bowlers and bowlers.

SPEED ENDURANCE :-

Closely related to general endurance, speed endurance is the capacity

repeatedly to sustain speed over a short distance over a period of time. Thus is

incorporated heart and lung fitness with speed movement. In cricket, players have

to sprint when running between the wickets, and chasing after the ball in the field,

and the fast bowlers have to accelerate in their run-up for each delivery throughout

the day’s play.

SPEED AND AGILITY

Speed is the ability to perform fast movements. In cricket fast bowlers need fast

arm movements and need to accelerate quickly during their run-up. Running speed

is largely an inherited ability and can only be improved to a small extent through

training.

Agility is related to speed signifies the ability to change body position and

direction quickly. Fielders in particular need to be agile to stop the ball and return

it quickly to the wicket – keeper.

MUSCLE STRENGTH AND POWER :-

Strength is the ability of a muscle group to exert force against a resistance in a

single maximum concentration or effort. In cricket strength is important both to

batters and bowlers. Particularly in the muscles of legs, arms, shoulders, hands and




trunk. Power allow a player to perform fast explosive movements. It is a

combination of strength and speed and is exhibited by top line. Fast bowlers who

bowl at 160kph (100mph).

MUSCULAR ENDURANCE :-

Muscular Endurance is the capacity of a Muscle to Exert force repeatedly

against some resistance over a period of time. Bowlers who can bowl for long spell

and batters who can bat for over four hours to score a century are displaying sound

muscular endurance fitness in the muscle group responsible for those movements.

FLEXIBILITY:-

Flexibility is defined as the ability to use a muscle throughout its range of

movement. It also refers to an ability to move joints, such as the shoulder, hip and

wrist joints easily. Being Flexible means having a long, resting muscle length in

the various muscle group important for cricket, for example, the hamstrings (back

of upper leg), shoulder, adductors (inner upper leg), quadriceps (front upper leg),

calves (back lower leg) and trunk. Flexibility is an important asset in running and

the development of Flexibility helps prevent certain muscle injuries common in

cricket. The persistent hamstring and groin injuries experienced by many fast

bowlers can effectively ruin a season.

Co-ordination

Co-ordination may be understood as relatively stabilized and generalized

pattern of motor control and regulation process, those unable the sportsmen to do a

group of movements with quality and effort.

In cricket the various types of co-ordination are highly necessary. A batsman

or bowler must has the knowledge about his body part during the time of execution

or balance their body during play. They have to react to the stimulus. For the

development of their performances, co-ordination is very important.

DEVELOPMENT AND MAINTENANCE OF PHYSICAL

FITNESS

Regular physical activity is required for a player to develop and maintain

physical fitness, proper development and maintenance of physical fitness demands




a deeper understandings of the various principles that control the building up of the

different components of physical fitness. The principles are: 1. REGULARITY:

Regular physical activity requires for a player to develop and maintain

physical fitness. It is a Biological necessity.

2. PROGRESSION :

The dosage of exercise should be progressively increased to guarantee the

improvement of physical fitness level of a player. At the beginning of the exercise

program, the exercise that a person undertakes, should commensurate with his

ability.

3. TOTAL BODY INVOLVEMENT :

The exercise programme should be designed in such a way that it should

exercise every part of the body to ensure proportionate body development.

4. SPECIFICITY:

The nature and type of exercise programme must be specific to a component

of physical fitness to be developed e.g. is speed is desired speed exercise should be

given, if strength is aim, strength producing exercise should be given. However, if

the aim is developed general physical fitness the programme should include a

variety of exercises.

5. TOLERANCE:

Exercise performed by a player should be adapted to ones tolerance level.

Exercise tolerance is the level at which the human body favorably responds to an

exercise. The physical exercise which are too easy for a player fall short of his

tolerance, and on the other hand the exercise which are too difficult should not be

attempted.




6. WARMING UP:

Before starting an exercise programme a brief session of warming up is

recommended to condition the body for strenuous work and to prevent soreness

and muscle injury.

7. LIMBERING DOWN:

Just as the body needs warming up, it also needs gradual cooling down after

the exercise. At the completion of vigorous exercises, the player should keep

moving for several minutes until his breathing and pulse rate comes down close to

normal.

8. REST AND SLEEP:

Adequate amount of rest and sleep are vital for regular participation in a

physical fitness exercise programme. Insufficient rest and sleep results in fatigue

and adversely affects regularity and progression of physical fitness programme.

EXERCISE PROGRAMMES

The development & maintenance of physical fitness can be brought about

through a variety of exercise programmes at which a player may adopt any one or

mare depending upon the purpose, need, time & the facilities available. The

programmes are:

1. CALISTHENICS:

A variety of Calisthenics programmes involving freehand exercise & exercise

with apparatus can be developed for general body fitness. The purpose of these

exercise is to develop the various muscles or muscle group besides affecting other

system of the body. These exercise can be performed individually or in groups.

The exercise to be performed should be so selected that each body part is exercised

adequately.

A wide range of exercise is available of which a player may select those

which are the best suited to one’s needs, time & facility available. However,

exercises selected must cover big muscles of the body. A list of selected freehand

exercises followed with their description.




(i) Body stretch

Stand with feet together, hands at the sides. Swing the arms forward & upward

overhead keeping the elbows straight & simultaneously come on toes. Hold for a

while & return to the starting position.

(ii) Jumping jacks

Stand with feet together, hands at the sides. With a jump foot apart raise arms

sideward or over the heard, jump back to the starting position.

(iii) Leg swing over

Lie on the back with the legs straight, arms extended sideward. Raise right leg

to vertical position and swing across the body until it reaches the floor on the left

side. Return to starting position and repeat same left leg.

(iv) Bending forward, backward and sideward

Stand with feet apart, hands on waist, bend forward, return to erect position,

bend backward come--- to erect position and similarly bend to the right and left

sides.

(v) Leg Raise

Lie in prone position with leg straight and arms by the side of the body. Raise

legs keeping knees extended. Hold for 5 to 10 seconds and return to starting

position.

(vi) Push-ups

Palms on the ground at shoulder width, with elbows straight and body

extended from shoulder to feet. Bend elbows keeping body extended without

resting the chest on the ground. Push up and come to starting position.

(vii) Alternate Toe Touching

Stand with feet wide apart, arm sideward raised at shoulder level. Twist the

trunk to the left and tough toe with the right hand keeping knees straight. Return to

the starting position. Repeat the same on the right side.




(viii) Trunk Twisting

Stand with feet a part, arms raised side ward at shoulder level. Twist upper

body to the left as much as possible, keeping arms parallel to the ground hold for a

while. Twist to the right and repeat the same.

(ix) Chest Raise

Lie in prone position with leg straight and hands clasped behind the head.

Raise chest upward as much as possible. Hold for 5 to 10 seconds and return to the

starting position.

(x) Sit-ups

Lie on the back with legs bent hands behind head. Roll-up to the sitting

position and bend forward as much as you can, keeping legs bent. Return to the

starting position.

2. JOGGING

Jogging is easy running and an elementary, economical and personally geared

programme to develop general physical fitness. Through jogging gross muscle

groups and ankle and knee joints can be exercised. However its major contribution

is towards the development of cardio-respiratory fitness. A player can jog

anywhere but best possible is to use the softer grass, dirt tracks or jogging trails

which are easier on the feet and legs, rather than harder surfaces like roads and

pavements player should set up his pace and start timing himself. He must try to

run further in 30 minutes, or the original distance in as possible. He must be able to

manage 3 miles in 30 minutes, leading on to 5 miles in 35 minutes.

3. SKIPPING

Skipping with rope provides a good means for exercising the whole body and

thus promoting general fitness of the body. In addition to strengthening leg and

arm muscles, Skipping helps in improving cardio-respiratory efficiency. Take a

rope about 2 1/3 Metres in length and perform the following exercises:




(i) Alternate Step

The alternate step involves a jump over the rope with the right to (jump), a

second hop on same foot (rebound), then a jump over the rope with the left foot

(jump) and another hop on same foot (rebound). During the rebound step, the rope

is passed overhead. Repeat it about 50 times and gradually increase the repetitions.

(ii) Rocker Step

One leg is always forward and weight is shifted from back to the front. As the

rope passes under the front foot, the weight is transferred forward allowing the

back foot to raise and the rope to pass under it. After the rope passes under the

back foot and begins it upward movement, the performer again rocks back

transferring the weight to the back foot. Repeat it about 50 times and gradually

increase the repetitions.

(iii) Spread leg raise

Starting position – keep the rope at the back with stride position. Begin this

movement in front strides position with the weight evenly distributed on both feet.

Pull the rope around, jump and as it passes under change the position of the feet.

Repeat it about 50 times.

4. WEIGHT TRAINING

Key to the development of muscular strength is the progressive resistance

training, which can be best achieved through selected weight training exercise.

For developing strength of various muscles or muscle group a number of

weight training exercise are available of which a player may select a few

depending upon his body needs. Some of the weight training exercises is described

as follows :

(i) Sit-ups

Lie back with your legs at the angle to a bar. With your hands behind your

neck, bring your forward to touch your knees. Start off in group of ten with the bar

at a reasonable angle. As you get fitter the bar will be titled upwards. You should

do about 70 sit-ups in a circuit – seven sets of ten. Interspersed with the other

exercises.




(ii) Arm-pulls

From a standing position pull a 50 Lbs. Weight from above your head down to

your knees. Start off doing it 15 times and graduate to 25 with a 70 Lbs. Weight. A

good exercise for arm muscles the chest and thighs.

(iii) Neck – presses

Sit down on a bench and pull a 40 Lbs weight from above the head to the back

of the neck. Start off with 15 going up to 25 with a 60 – lbs weight. This

strengthens up the neck arms and shoulder muscles.

(iv) Pectoral exercises

Lie back on a bench and with 5 – lbs weight in each hand brings them

together: three lots of tens and eventually four lots of twelve’s. a good one to

broaden and deepen the chest.

(v) Leg machine

Sit upright and pull a weighted bar of about 15 lbs through a 90 – degree

angle: three lots of tens rising to four lots of twelve’s. this builds up the muscles at

the bottom of the front thigh, which act as a cushion for the pounding the knee

joint receives in running to the wicket and delivering the ball.

(vi) Hamstring exercises

Lie on a board at an angle of 45 degrees and press a lo-lbs bar three times back

over your head. Take it down to your feet, with the knees locked and stretch

forward three times. Do that between 15 and 25 times. Take your time, give it a

good slow stretch. Hamstrings are very important to a fast bowler and strong; if

they tear, you face a long and painful time out of the game.

(vii) Back extensions

Stay on the same board for the hamstring exercises and turn yourself round.

With hands gripped behind the back, lift up the front of your torso as far as

possible and hold it there for five seconds. Do that times and aim the back of neck

while stretching back.




(viii) Bench – presses

Lie back on a bench with a 20-lbs. Weight and lift it up and down as much as

possible. End up with a 60-lbs weight and 40 lifts. Repetition is more important

than lifting working hard, but not so you look like Mr. Universe. Also good

exercise to regulate breathing.

(ix) Half – squats

Use the same weight as for the bench presses and sit upright on the bench,

with the weight behind your neck. Stand up and sit down, with your knees locked,

back straight and head erect. Very good for the hips and thighs. Aim for 40 squats

with a 60 – lbs weight.

(x) Step – ups

With a 20 – lbs weight in either hand step up and down from a bench Left foot

first 15 times, their change to the right foot for the same number. Try to get up to

25 times. This one really gets the heartbeat going and is ideal for the trunk,

hamstring, arm and calf muscles. A boxer’s exercise this one, and reminiscent of

the way footballers used to train by running up and down the terraces.

(xi) Leg machine

Back to the leg machine, but this time lie faces down with no weights

involved. Put your legs under the bar bend the knees and bring the bar back to near

your bottom. Guide it back down again. Start off with three lots of tens, ending up

with four lots of twelve’s. A good exercise for the hamstring string.

5. CIRCUIT TRAINING

The basic physiology of circuit training is improved cardio-respiratory

endurance with improved muscle strength, suffering i.e. endurance and expended

suppleness i.e. flexibility.

Basically ‘circuit’ training consists of a set of physical exercises, usually 9 to

12 in number, with or without weights, pulleys and other gymnasium apparatus.

The time for one circuit is 10 to 15 minutes but it may vary according to specific

needs or surroundings; usually three ‘circuits’ are performed.

The exercise should be carried on with a set ‘target time’ which has to be

gradually modified later on from time to time. Unfortunately it is customary to




design a ‘circuit’ for a group or a whole team i.e. for about 30/40 without any

individual attention which certainly needs assessment and modification. A ‘circuit’

for a cricket player – in batting, fielding, bowling or wicket keeping – varies from

that of a swimmer, a footballer or hurdle, or a boxer etc. etc. (a sample circuit of

eight stations is given in fig. 1).

Fig-1

(i) Exercise must be simple to perform at a predetermined work rate.

(ii) Exercise load (repetitions, weight, etc.) must be on an individual basic.

(iii) The selected exercises must be strenuous, loading the individual within

his exercise tolerance level.

(iv) Exercise stations should be so arrange that the same muscle group are not

being used at successive stations.

(v) Usually selected 6 to 10 exercise station

(vi) Determine maximum loading for each individual and reduce it to one

half.

(vii) Practice the circuit doing the required number of repetitions (go through

circuit once).

(viii) Have each participant go though his circuit once as fast as possible

(ix) At the next session repeat the circuit three times with rest period and

record the time.

(x) Determine the target time by taking two third of the average recorded

time.

(xi) Repeat circuit until target time is achieved. Circuit is to be repeated

thrice.

(xii) Change dosage and establish new target time.

The following exercise can be included in a circuit.

(i) Agility runs (cardiovascular endurance, agility)

Step Ups Arm Curls

Bench press Trunk Twist

Sit- ups Rope Skipping

Agility run Push ups




(ii) Squat thrust (whole body activity)

(iii) Bent leg sit-ups (abdominal strength and endurance)

(iv) Step-ups (cardiovascular endurance)

(v) Standing long jump (leg power)

(vi) Push-ups (arm and shoulder strength and endurance)

(vii) Jump and reach and Baithaks (leg power)

(viii) Chins (arm and shoulder strength and endurance)

(ix) Rope climbing (strength and endurance)

(x) Stair running (endurance)

(xi) Weight Training (for specific purpose develop-mental strengthening etc.)

SPRINT TRAINING

This helps the fast bowler summon up that explosiveness which delivers the

bowl like crack up the rifle shot. It tests out the leg and thigh muscles and the

powers of the recovery.

Start off with ‘box’ training. Make a square, each side measuring thirty yards.

Walk the first side briskly, sprint the second, jog the third and make the final one at

three quarter pace, stretching out the legs with long arm movements as if you are

pulling on a rope. Do this tem times.

Then do some sprints. Measure out the length of your run-up-say thirty yards.

Sprint that distance walk back and do it again. Do that 20 times. Sprint training is

hard work if you are on your own, with known to push you, so rest for a moment if

the head spins and the legs start to wobble. Then do some longer sprints – between

75 and 100 yards. Take about 15 yards to slow down after passing the finish

marker, then walk back purposefully and sprint again. Aim for ten of these. Make

sure that you are fully warmed up before doing any sprint work-hamstrings and

groins can easily tear unless they have been stretched.

Again there is nothing to stop any fast bowler of any age from trying sprinting

sessions. They stand you in good stead late in the day when you have to turn and

chase a ball that has passed you. Although you have put in a long bowling stint,

you owe it to the other bowlers to be as conscientious in the field as you expect

them to be when it is your turn to bowl. Do a different sprinting session every day

– ‘box’ training one day, the 30 – yards sprint the following day and then the

longer one.




STRETCHING EXERCISES

The stretching exercises may look bizarre to the uninitiated but they are very

important in attaining the necessary before trying to bowl first. There are 15 of

them and they take up minutes of your time.

(i) Begin with your leg wide apart, swinging both arms to the left then the

right. Look at the hands as they go past your face. The feet must be flat

on the ground and avoid doing this too quickly good one for loosing the

upper torso, 20 times.

(ii) Now swing your arms from the sides to the front and join them together

back again to the sides, 20 times.

(iii) With your arms stretched out in front, take them to the sides then round

over your head to the font again. Make sure the upper parts of the arms

touch your ears as the arms go backwards, 20 times.

(iv) Hands at the back of the neck and legs apart. Stretch to the left 20 times

and the same for the right. Do this slowly for maximum advantage. Feel

the muscles in the side loosen up – a side injury can put you out of action

for upwards of a month, so do this one very consciously.

(v) Stretch the arms high over the head and bend to either side ten times. A

good one for the back shoulders and side muscles.

(vi) Feet apart stretch out the arms in front of you. Press back four times then

take the arms down to the outside of the left foot and press down another

four times. Do the same between your legs. Repeat for the right side of

your body. Ten times each side.

(vii) Take the weight on your left foot and stretch out your back leg behind

you. Stretch the groin ten times, slowly and deliberately. Turn round and

repeat the exercise with the right foot taking the weight. The groin is a

vulnerable area for a fast bowler and this exercise is invaluable area for a

fast bowler and this exercise is invaluable.

(viii) Place the feet together, with the arms on either side. Push the arms

forward to a 90 – degree angle, then bring them back and up above your

head. Get up on tip-toe for the stretching and feel your shoulders going

back 20 times.

(ix) Again place the together. Put the left foot over the right one nd press

down ten times to the floor. Keep the back arched and stretch slowly with

the fingers pointing downwards. Change feet and also do it ten times. An

excellent one for hamstrings.

(x) Stand up straight. Grasp your right foot and let the left leg take the strain

with left hip pushed forward. Pull the right leg back ten times, feeling the

thigh muscles stretching. Repeat for the left leg.




(xi) Take a wide stride. Press the arms down in front and count to four. Swing

the arms left to the outside of the foot, then to the right. Come up and

press the arms back past the head. Arch the back and really push those

arms back. Ten times in all.

(xii) With your legs apart, place your hands on your hips and roll the body

from side to side 15 times.

(xiii) Place the hands at the back of your head and describe a circle round your

body with your head ten times.

(xiv) Roll your right shoulder and arm round ten times. Repeat for the left

shoulder.

(xv) Turn the neck from left to right slowly, then try to lift up your head as far

as you can. Then turn your neck from right to left and repeat. Ten times

either side.

The most important of these 15 simple exercise are those that loosen the arms

and shoulders and those involving the hamstring and groin. They are extremely

worthwhile just before play begins, especially if it is cold and you want to bowl

fast without tweaking a hamstring or tearing a shoulder muscle. A club side could

easily do them together half an hour before the game starts.

TRAINING PROGRAMMES

PRE – SEASONN FITNESS The pre-season fitness should ideally begin three months before the season

begins. The major aim of the pre-season fitness is to develop in each player a solid

foundation of general fitness. From this base the more specific aspects of play –

related fitness, for example, fielding drills, can add.

As with most sports, cricketers need to build up their level of fitness as the

season approaches. Training must be done regularly and must progressively

overload the player. This means that the player must subjected to training loads,

which are greater than those to which his or her body has been accustomed.

Progressive overloading in training influenced by the following variables.

(i) Frequently of training – this refers to the number of training sessions

each week. Ideally players should work out three or four times per week.

(ii) Duration of a training session – this refers to the amount of time given to

each workload or session.

(iii) Intensity of training – this indicates how much effort is put into the

training session. For example when running is part of the session, the




intensity of effort is best measured by taking the player’s heart (pulse)

rate.

The higher the heart rate the greater is the intensity of effort. A heart rate

of over 160 beats per minute indicates a high intensity of work output.

(iv) Training must be varied. Different methods to develop various aspect of

fitness, and different venues for training will both help keep players

motivated and interested in training.

Speed endurance

Speed endurance can be developed by the players engaging in short, fast

interval training. Interval training is a series of repeated running efforts at a

specific speed over a specified distance, alternated with prescribed methods of

recovery. The recovery should take the form of a slow jug or walk rather than a

complete rest. An example of this type of interval training which is suitable for

cricketers is:

2 x 30 meters (yards)

2 x 50 meters

2 x 80 meters

2 x 50 meters

2 x 30 meters

At 80 –90 percent of maximum speed with a 1:4 to 1:6 work ratio. If for

example the 30 metre sprint took 4 second to complete the player would then rest

for 16 seconds before doing the next sprint using the 1:4 work – ratio regime /

Similar batters in full batting next sprint using the

1:4 work-ratio regime. Similarly batters in full batting gear can repeat a series of

ones, twos , threes and fours with appropriate recovery periods and fielders can

field four or five balls hit to different positions recovering whilst another player is

required to filed the same number of balls. This type of activity done in small

groups of four players is ideal for both speed endurance and fielding skills.

Speed

It is difficult to improve speed by more than approximately 10 percent but any

improvement is obviously advantageous for fielding and running between wickets.

Acceleration sprints over distances suggested in the speed endurance section using

a good running technique are appropriate for speed development.

Muscular strength, power and endurance




Strength and power can be developed by doing a circuit without the need of

sophisticated equipment. A bench or chair approximately 40 centimeters (16

inches) high and a stopwatch is all that is needed. The prescribed sets for each

exercise should be completed before moving on to next activity. The number of

suggested repetitions can be raised or lowered according to the player’s fitness

level and the recovery period can also be altered.

A general circuit which is suitable for bowlers, batters, and wicket keepers is

as follows:

1. Bench Steps

•••• Step up and down 60 times on the bench in one minute.

•••• Recover for 30 seconds and repeat.

•••• Complete a minimum of three sets.

2. Arm steps

•••• Step up and down 15 times on the bench in 20 seconds.



3. Sit – ups (bent legs)

•••• Sit up and down 30 times in one minute.



4. Dips

•••• Dip up and down 15 times in 20 seconds.



5. Bench Blasts

•••• Blast upwards, alternating legs on the bench top, 15 times in 20

seconds.



6. Press – up

•••• Press up and down 15 times in 20 seconds.

•••• Recover for 40 seconds repeat.


8. Bench jumps

•••• Jumps up and down on to the bench top 15 times in 20 seconds.






As the player’s fitness improves the training load can be increased either by

completing more sets or more repetitions in each set.

A player’s strength and power can also be increased by the use of weight

training equipment. Examples of this equipment include barbells and dumbbells

where ‘isotonic’ work can be performed. In isotonic work two forms of muscle

contraction occur. A concentric contraction where the muscle shortens as a weight

is lifted, and an eccentric contraction where the muscle lengthens as the weight is

lowered.

It is important that players learn correct lifting techniques. The lower back

must be protected when performing any type of lifting exercises. Otherwise

damage can occur to the discs or ligaments or muscles of the spine if weights are

lifted incorrectly or carelessly. Good form and high quality execution of exercises

is more important than lifting heavy weights. When lifting through a complete

range of movement.

•••• Always lift through a complete range of movement.

•••• Always use the muscle group involved in the exercise. For

example in biceps curls keep the back straight up against a wall.

Any backward bending takes the load off the biceps.

•••• The lowering phase of a movement must be controlled. The weight

should not be allowed to drop quickly. Eliminate all bouncing,

jerky or throwing – type movements.

SAMPLE WEIGHT TRAINING SCHEDULE

Exercise Load Muscle Group

Warm – up Skipping, jogging, riding a

stationary bike 2 –3 minutes.

1. Selected Military press 3 sets x 8-10 repetitions Upper arms Shoulder

2. Biceps curls 3 sets x 8-10 repetitions Upper Arm

3.Half-Squats 3 sets x 8-10 repetitions Upper Legs

4. Inclined sit-ups 3 sets x 10-25 repetitions Abdominal

5. Overhead pull-downs 3 sets x 8-10 repetitions Shoulder upper back

6. Leg extension 3 sets x 8-15 repetitions Front upper leg

7. Leg curls 3 sets x 8-15 repetitions Back upper leg

8. Wrist curl 3 sets x 8-15 repetitions Forearm

9. Bench Press 3 sets x 8-10 repetitions Chest, Shoulder, upper

arms




It is not possible to give details of resistance loads for each exercise without

the knowledge of a player’s strength capacities. If the player is a novice in weight

lifting, then the load should be altered from the above sample. The inexperienced

weight lifter should start with light weights which can be lifted 20-30 times and

gradually work towards heavier weights which can be lifted 5-10 times.

The ultimate extension of any generalized weight training programme is

progressively specialized to make it more specific to the game. Pulley systems and

medicine balls can serve this end by permitting simulation of the bowling action.

The rapid movement of lifter weights serve a similar function but should always be

integrated with actual bowling practice.

The exercises in the sample weight training schedule can also be used with

more sophisticated weight training equipment. An example of this is the Cybex

equipment, which uses the principle of isokinetic muscle contractions whereby

speed remains constant throughout the range of movement. Here the player

provides resistance against a mechanical device, which moves at a pre-set speed.

The device will alter the resistance during the exercise movement, according to

how much force is being applied. This accommodating resistance’ device

therefore, ensure that the muscle can be loaded as much as possible throughout the

full range in every repetition.

FLEXIBILITY

Traditionally there have been the two methods of stretching: ballistic and

static. Ballistic stretching involves active movements of the body during the

stretching movement usually described as bobbing and bouncing. They should

usually be avoided because the bouncing movement elicits a stretch reflex, which

actually inhibits and works against a full range of movement.

Static stretching is the preferred. This is where the joint and muscle group is

moved slowly into the stretched position until slight discomfort is felt. The position

is held for a period of five to ten seconds. It is important to maintain a relaxed

body without holding the breath and concentrate on stretching the specific muscle

group.

Static stretching can be done by the player alone or with a partner the

following exercises are suitable for the ‘hold stretch’ technique.

1. Arm and shoulder – pull arms back horizontally.

2. Trunk – stand erect slide hands down the sides as far as possible.

3. front thigh – pull up the leg and touch the heel on the buttock.

4. Wrist – pull hand back as far as possible.

5. Groin – one foot forward, one foot back in lunge position.




6. Hamstring – lie on the back, pull the leg up to a right angle.

7. Groin sitting with legs bent and soles of the feet touching, push the

knees outwards.

8. Calf – stand against fence stretch out one leg and try to put the heel

on the ground.

9. Trunk – sit on the ground, trunk upright and then twist to each

side.

A recently introduced method of stretching which promotes both flexibility

and strength 8 in the muscle group being stretched is a technique known as ‘PNF’

or ‘partner stretch’ exercises. This technique involved player working in pairs, one

assisting, whilst the other performs the exercise. The muscle group to be stretched

is first contracted isometrically (held contraction) for 5 seconds against a resistance

provided by the partner. In away that is not yet completely understood, the

isometric effort decreases the sensitivity of the muscle to stretch and so allows it to

move through a greater range immediately following the contraction effort. This

procedure is repeated three to four times. The following muscle groups are

suggested for stretching prior to training and matches.

1. Arms and shoulder

2. Trunk

3. Lower back

4. Groin

5. Hamstring

TESTING FOR FITNESS

Regular fitness testing is now an important part of the preparation of test, State

and club teams. Results from testing can provide the coach with some indication of

where individual weaknesses lie in the various components of fitness and what

progress has been made in response to prescribed training programmes. The

following are some of the most commonly used tests to measure physical fitness

important in cricket; they are easily administered in a field situation and require

very little specialized equipment.

1. Physical characteristics

•••• Height

•••• Weight

•••• Body fat




Measurement of skin fold thick nesses can be used to estimate the amount of

fat in the body. This can be done with skin fold calipers in the preferred side of the

body the sites for measurement are as follows.

Female players need to measure only (a) Triceps (b) Subscapula (c) Suprailiac and

(d) Mid-abdominal.

(a) Triceps – the landmark is midway along the back of the

upper arm, between the acromion and olecranon processes

on the back of the upper arm. The skin fold is lifted

parallel with the long axis of the arm with the arm hanging

freely.

(b) Subscapula – the landmark is one cm (1/2 in) underneath

the scapula while the player stands in a relaxed manner.

The fold is lifted downward and laterally in line with the

Lbs.

(c) Supra – iliac – the landmark is 5.0 cm (2ins) vertically

above the anterior superior iliac spine of the hipbone. The

fold is lifted in line with the fibers of the external oblique

muscle.

(d) mid – abdominal – the landmark is 5.0 cm. (2ins) adjacent

to the umbilicus. The fold is lifted in the vertical plane.

2. Running speed / agility

The time taken to complete three runs without a break is measured Markers

are placed on a firm grass surface 17.7 m. (19.3 yards) apart, that is the distance

between the popping creases. Wearing non-slip shoes and holding a cricket bat the

player completes three runs as quickly as possible. The player should run between

the markers as in game, with the bat rather than the player crossing the lines. The

best time in seconds in two trials is then recorded.

3. Muscular endurance

Sit-ups- the number of sit –ups completed in 60 seconds are measured. The

player starts by lying on his or her back with knees flexed, feet on the floor, with

the heels between 30 and 40 centimeters from the buttocks. The hands be clasped

behind the head and remain there throughout the rest. The feet should be held by a

partner to keep them in touch with the testing surface. The sit – up is completed

when the elbows pass the line of the knee joints. To resume the starting position

for each sit –up the back must make contact with the floor.




Press – ups - the number of press – ups completed in 30 seconds is measured.

Starting with the player lying face –down with the hands directly under the

shoulders, the arms are straightened whilst the chest is lowered to touch the

ground. If a player is having real difficulty with full press – ups, from the toes,

press –ups can be done from the knees.

4. Running endurance

The player run as far as possible on a flat grassed surface in 15 minutes. This

can be done on an oval or circular track with each lap being 400 meters apart to

measure the exact distance covered by each player. The players should team – up

before the run and are highly motivated for a maximum effort. It is recommended

that the elapsed time be called after each completed lap by the players. The number

of laps and the segments of a lap covered is then noted and converted into meters.

5. FLEXIBILITY

The flexibility of the lower back and hamstring regions can be measured with

the sit and reach test. The player sits on the floor, legs extended and feet flat

against a flexibility bench (box with a ruler attached). The trunk is then and the

fingers extended along the scale where they are held for a period of 3 seconds. The

legs must remain extended at the knees throughout the test. The score is recorded

in centimeters as either a plus if distances beyond the feet recorded or a minus if

the player cannot reach his feet. Trials are given after the player has been

thoroughly warmed up.

ORDER OF TESTING

The recommended order of administering the test is:

1. Height, Weight, Skin folds.

10 Minute period of warm – up comprising jogging and stretching.

2. Run – a – three

3. Speed sit –ups and press – ups.

4. 15 – minute run




TEST STANDARDS

The minimum and desired standard for senior men and women at club level

are presented in the following table:

Men Women

Test Minimum

Standards

Desired

Standards

Minimum

Standards

Desired

Standards

Body fat

Triceps m.m. 14 10 13 10

Subscapula m. m. 14 10 -- --

Supra – iliac m.m. 169 12.5 16 12

Mid – abdominal m.m. 16 12.5 -- --

Total 60 45

Percent body fat 15 13 20 18

Running speed /

agility Sec.

11.0 10.5 12 11.5

Muscular endurance 35 45 30 35

Sit – ups (60sec) # 25 30 20 25

Press –ups (30sec) #

Running endurance 3,300 3600 2,800 3,200

15 min. run

M

Flexibility

Sit –and – reach

Cm

+3 +8 +8 +12




Fitness for Fast Bowling :

Physical fitness is an important aspect in preparing for as a fast bowler.

Today the fast bowler must train to play whereas many fast bowlers of yester year

were able to play to train because they led a more active lifestyle for example, they

may have worked as miners or timber works, rather than students or office

workers. Physical fitness, technique practice and the proper mental preparation are

all important components in successful fast bowling. Because fast bowling causes

serve pressure and trauma to muscles joints and bones, specific fitness

programmers are essential and should be superimposed upon a strong general level

of fitness. This follows the adage of generalization before specialization.

Poor physical preparation can predispose one to premature tiredness and

cause a lack of concentration, resulting in a lesser performance. Lack of fitness can

also be a cause of injury. Therefore, it is necessary for both the aspiring and the

experienced fast bowler to attain high levels of aerobic and anaerobic fitness,

muscular endurance and strength, plus retain adequate levels of intensity over

repeated spells without becoming unduly fatigued. A high level of aerobic fitness

will also assist the fast bowler to bowl effectively throughout the season. Training

programs to improve muscular endurance, strength and flexibility enable the

muscle groups involved in fast bowling to contract sequentially in a co-ordinate

way. This generates the power necessary for successful fast – bowling performance

without excessively stressing muscles and joints.

The great fast bowlers have generally been fitness and have paid special

attention to all aspects of their training programs. Dennis lillee, in the art of fast

Bowling (1977), states, what a vital part of my game physical fitness has been

…… Young fast bowlers must realize the onus is on them to start putting in some

hard work…. Natural ability will carry you just so far. It is literally survival of the

fittest in the sphere of fast bowling.

Bob Wills, willis, the great English fast bowler, agreed with lille. In his book

fast Bowling (1984), willis noted that ‘A fast bowler has to be fitter than anyone

else in the team.. There is no hidden secret about the way I keep fit to bowl at the

top level…. Basically it involves running, sprinting, strength and stretching

exercises.

The modern day fast bowler, junior or senior, needs to pay even more

attention fitness than great fast bowlers of an earlier era.. As our lifestyle becomes

more sedentary, the specific fitness requirements for fast bowling become even




more important. For the young fast bowler in particular, graduated fitness training

is of vital importance. Most young fast bowlers commence bowling during the time

the body is maturing rapidly, and this must be considered when developing a

Programme. A progressive physical build up will help to reduce the problems

associated with overuse injuries in this developmental phase.

Fast bowlers have always created great interest and have, in the main been

the match winners in this modern era of cricket. The recent exploits of Lillee,

Thomsom, Snow, Wills, Botham, Hadlee, Imran, Kapil Dev and the magnificent

string of West India fast bowlers have pleased crowds with their dynamics

performances. All of these great fast bowlers have paid close attention to their

individual fitness requirements. They have realized that their role in the modern

game of cricket, including the one day fixtures, is very demanding.

Physical fitness training needs to be blended with technique practice in the

nets and match play in order that a sensible, progressive and specific training

schedule is followed by the individual fast bowler at all levels of the game. A

carefully kept training diary is always beneficial. Well-designed programmers

should include all the parameters of physical fitness and be carried out in the off

season, pre-season and in season for success in fast bowling.

The physical fitness requirements for fast bowling should include an

understanding of the

1. Physiological requirements of fast bowler.

2. Physical requirements of fast bowler.

3. Physical and physiological assessment.

4. Principles for developing fitness.

5. Training programmes for fast bowlers.

6. Pre-game and pre-training consideration.

7. Game work load requirements.

1. Physiological Requirement of Fast Bowler:

Fast bowler requires several physiological capacities to be developed. These

includes :

a) Aerobic Capacity.

b) Anaerobic Capacity

c) Muscular Strength

d) Muscular Endurance

e) Flexibility




a) Aerobic Capacity :

The aerobic (oxygen) system is the major supplier of energy for

physical activities which must be sustained over extended periods.

This energy system will be limited, however, by the rate at which

oxygen can be delivered to the working muscles by the heart and

lungs. The amount of oxygen that can be consumed per minute

(often) expressed as maximum oxygen uptake, or max Vo2 will

determine the capacity of one’s aerobic (endurance) system.

b) Anaerobic Capacity :

The anaerobic energy system is the predominant energy source

during high intensity, short-duration exercise such as during short

sprints or the run up when bowling. The system relies primarily

upon the utilization of high energy phosphates stores in the

muscles.

c) Muscular Strength :

Muscular strength is defined as the force or tension a muscle or

group of muscles can exert in one maximal effort. This may be

classified as either relative or absolute strength. Relative strength is

important in activities which require high strength to weight ratio

such as gymnastic and wrestling. Absolute strength is important for

weight lifters or shot-putters. Ideally a fast bowler require an

adequate level of absolute strength to deliver the cricket ball at

high velocities over an extended period.

d) Muscular Endurance :

Muscular endurance is defined as the capacity of a muscle or

muscle group to perform repeated contractions against a hold or for

a single contraction held over an extended period. Given that fast

bowling is often a repeated movement over a long time period (ten

six-ball overs), muscular endurance is an important component in

the physical make-up of a fast bowler. Endurance should be




developed action, particularly the shoulder, lower back, abdominal

and lower limb muscle.

e) Flexibility :

Flexibility is another important component of athletic performance.

It may be defined as the range of motion about a joint, such as the

ability to touch one’s toes, or the range of movement about a

number of joints required to perform a skill, fast bowlers should

develop optimal levels of flexibility in the shoulder, back and hip

joints, and the surrounding muscle to enhance performance and

reduce the possibility of injury.

2. Physical Requirements of Fast Bowler :

Some physical components required by fast bowlers can be

improved through specific training programs but others are inherited at

birth and may be more difficult or even impossible to change. Physical

characteristics which are important to fast bowlers include : a) Optimal levels of body fat.

b) Good Posture.

c) Superior co-ordination.

a) Body Fat :

Both males and females have individual but fairly constant patterns of fat

deposition. Some body fat is necessary as an energy source, to protect the

body from injury and to assist in heat retention. Too much body fat,

however, may be detrimental to performance in two ways :

• Excess fat does not contribute to energy production.

• The body must consume energy to support excess fat and carry it

about.

• Fast bowlers should therefore be relatively lean and carry only

minimal levels of body fat.

b) Posture :

Posture involves the anatomical relationship between the skeletal

and muscular systems when at work or at rest. A fast bowler with

well aligned posture demonstrates a state of skeletal and muscular




balance which protects the body against injury or progressive

deformity when exercising or resting. Conversely poor posture

involves a fully relationship between various part of the body

which produces increased stress and strain on supporting structures

for Example, fast bowling is unilateral (one-sided) activity which

may result in increased development on one side of the spine.

Therefore, it may be necessary to perform compensatory exercises

to maintain a correct postural balance.

c) Co-ordination :

The co-operative interaction between the nervous system and the

skeletal muscles plays an important role in the performance of a

fast bowler. The aim is to develop smoothly sequential, neuro-

muscular actions of the body segments to produce the powerful

forces and explosive movements required for bowling fast.

Generally, the necessary interplay and action of the important

muscle are a trainable process which can improve with appropriate

practice. Remember, practice does not make perfect, but perfect

practice does make perfect.

3. Physical and Physiological Assessment :

Physiological and physical characteristics should be assessed to determine

the relative strengths and weaknesses of a particular bowler. Fitness assessments

may be conducted in laboratory using expensive, sophisticated equipment, or

through field tests conducted at the cricket ground. Both forms of fitness testing

can provide useful information to the player and coach. For example, the coach

receives feed back regarding the effectiveness of training programs while the

player can be motivated to improve any weaknesses.

There are numerous laboratory and field test to evaluate physical and

physiological characteristics considered to be important in fast bowling.




4. Principles for Developing Fitness :

After a physical and a physiological profile has been identified through

testing, a specific exercise prescription is then developed to rectify weaknesses

while maintaining strengths. A properly designed program should employ five

basic principles of training which will ensure that the bowler receives maximum

benefit.

a) Specificity

b) Frequency

c) Intensity

d) Progressive Overload

e) Variety

a) Specificity : A training program must be specific for improving or maintaining the energy

or systems predominantly used during performance of the sport activity in

question. Given that fast bowling is predominantly an anaerobic activity

which requires an aerobic base, training programs for fast bowlers should

develop both energy systems. Aerobic fitness should be improved during the

pre-season and maintained through the season, while anaerobic fitness

should be improved during the season.

b) Frequency : The more frequent the training program, the greater will be the fitness

improvements. However, it is recommended that when training for

endurance activities, one should only train on three or four days per week, or

alternate days. When one seeks to improve the anaerobic system, three days

per week are sufficient. Training more frequently than this (four days per

week) does not enable the body to recover completely in between exercise

bouts.

c) Intensity : The intensity of training is directly related to improvement in overall fitness.

Measurement of training intensity is best gauged by monitoring heart rates.

It has been determined that, to gain training benefits, exercise during the

training program should be intensive enough to cause the heart rate to reach

65-900 of the maximum heart rate.




d) Progressive Overload : Exercise intensity and or resistance must be progressively increased

throughout a training program to a degree which is commensurate with the

player’s fitness improvement. The player’s strength and endurance will only

increase when training occurs against workloads that are above those

normally encountered.

e) Variety : Variety has an important role in the training program in maintaining and

promoting interest. A cricket season, including the off-season and pre-season

could conceivably last for eight to nine months and, without a varies training

program, staleness and complacency may develop. Therefore, variety should

be added to alleviate these problems, in the following ways :

• Change the training venue and training times.

• Introduce novel and challenging cricket activities.

• Incorporate games into training.

• Place more responsibility on players to develop training methods.

• Use different methods to develop fitness such as aerobics, swimming

cycling.

5. Training Programs for Fast Bowlers :

Various programs to develop and maintain specific fitness components

required for fast bowling are provided below. These programs are suitable for all

fast bowlers but should be modified after considering age, training background,

body build, fitness level and fitness requirements. Any adjustments to programs

should only be made after consultation with suitably qualified persons such as a

physical educator or coach.

a) Running Programs

b) Flexibility Programs

c) Strength Programs

a) Running Programs : Running Programs can improve the aerobic and anaerobic energy system

when using appropriate training principles.

Aerobic Training : This involves continuous running for relatively long

distance to develop endurance. A fast bowler’s goal should be to run 10Km.




at an intensity fast enough to maintain a heart rate of 70-85% of maximum

heart rate probably about 4-5min/km pace.

To develop endurance capacity rapidly, the fast bowler should run seven

days per fortnight with a rest day between each run. Then, either the distance

or the speed of the run should be increased as endurance improves. The

bowler may start this build up by jogging, waling for a total of 30 minutes. A

gradual increased in distance covered and speed should enable the goal to be

reached in approximately two to three months. The establishment of an

anaerobic base for performance is therefore ideally carried out during the

off-season and early pre-season, and maintained by at least one run per week

during the season.

Fartlek Training : This involves alternating between fat and slow running

speeds which can develop all of the energy systems. Fartlek running does

not require manipulation of work or rest periods. Instead, the bowler

alternates speed based on how her or she feels at the time. For example, one

runs in a natural surrounding such as a park or beach and enjoys the view.

When feeling comfortable one puts in a burst of 10-30s and then ease back

until feeling comfortable again before repeating the effort. This form of

running is ideal for general conditioning in the early preseason and to

provide variety in training.

Interval Training : This involves pre-determine spacing of exercise and rest

periods to develop the aerobic and / or anaerobic energy systems. An

interval training program can be modified in terms of :

• Distance to be covered in each repetition.

• Interval of departure, length and type of rest period in between efforts.

• Repetitions a pre-determined number of repetitions.

• Time and intensity of the work period.

Briefly, an interval training system to meet the requirements of training for

fast bowling would be as shown in Table 2.2

Longer, slower intervals are suitable during the off-season and early pre-

season (1500-500m), while shorter, faster intervals are preferred during the

season (100-200m).

Sprint Training : This is used to develop anaerobic power and capacity and

muscular strength as the athlete performs repeated sprints at maximal or near




maximal speed. Two different forms of spring training are appropriate for

fast bowlers.

* Interval Sprints – a method of training whereby a bowler alternately

sprints and then jogs over a given distance, e.g. 4x50m sprints, 50-150

walk jog between springs.

Acceleration sprints – involves a gradual increase in running speed from

jogging (25-30m), to striding (25-30m) to sprinting (25-30m, plus an easing

down over 35-59m). A complete recovery, while walking slowly, follows

each series until breathing is comfortable.

Sprint training is usually performed during the season to increase speed and

muscle strength and to maintain anaerobic fitness.

Table 2.2

INTERVAL TRAINING PROGRAMME

a) Anaerobic :

Intensity of exercise 1.5-3s are added to the bowler’s best time

for 20-100m (about 85% of best time).

Rest Period Work to rest ratio 1:3 e.g. run 15s ; walk

or rest 45s.

Repetitions High number of repetitions (8-10).

Sets Multiple sets (2-3), 3-4min rest between

each set.

(i) Aerobic

Intensity of exercise 10-15s slower then average 400m time for

each repetition (work at about 80% of

maximum speed) e.g. For one who runs




400m run 60s, 80% = (60-60/5)s = 72s.

Repetitions Low number of repetitions (4-8)

Sets 1-2Sets, 5min, rest between each set.

b) Flexibility Program : Flexibility varies markedly between individual and, in fact, may vary

significantly in the one person. That is, a fast bowler may have excellent

shoulder flexibility but very poor hip flexibility. Specific stretching

exercises will improve joint and muscle flexibility of performed regularly.

How to stretch.

• Stretch slowly and with control.

• Never bounce

• Stretch to a point of tension, never to the point of pain.

• Breathe in a normal, rhythmical manner.

• Don’t compare your flexibility with others.

• Hold each stretch for 10-30s.

There are two phases of stretching which should be understood before

beginning the stretching program.

Primary Phase : Stretch to the point where one feels a slight tension in the

muscle. Hold this for 10-30s the tension decreases, or ease off until feeling

comfortable. This reduces muscular tightness.

Secondary Phase : After the primary phase, move further into the stretch

until there is tension in the muscle again. Hold for 10-30s. This increases

flexibility and prepares the muscle for exercise.

Good flexibility is important when performing any exercise because it

reduces susceptibility to muscle strains and tears by warming and readying

the muscles for activity. Therefore, a regimented stretching program should

be undertaken prior to any bowling.

A general stretching program, appropriate for fast bowlers, is outlines as

follows.




Major Muscles of the Human Body (Anterior View)




Major Muscles of the Human Body (Posterior View)

General Exercises for fitness of Fast Bowler




Lateral Head Tilt

Action :

Slowly and gently tilt the head laterally. Repeat several times to each side.

Areas Stretched : Neck flexors and extensors and ligaments of the cervical spine.




Arm Circles

Action :

Gently circle your arms all the way around. Conduct the exercise in both

directions.

Areas Stretched : Shoulder muscles and ligament.




Side Stretch Action :

Stand straight up, feet separated to shoulder width, and place your hands on

your waist. Now move the upper body to one side and hold the final stretch

for a few seconds. Repeat on the other side.

Areas Stretched : Muscles and ligaments in the pelvic region.




Body Rotation Action :

Place your arms slightly away from your body and rotate the trunk as far as

possible, holding the final position for several seconds. Conduct the exercise

for both the right and left sides of the body. You can also perform this

exercise by standing about two feet away from the wall (back toward the

wall), and then rotate the trunk, placing the hands against the wall.

Areas Stretched :

Hip, abdominal, chest, back, neck and shoulder muscles, hip and spinal

ligaments.




Chest Stretch Action :

Kneel down behind a chair and place both hands on the back of the chair.

Gradually push your chest downward and hold for a few seconds.

Areas Stretched : Chest (pectoral) muscles and shoulder ligaments.




Shoulder Hyperextension Stretch Action :

Have a partner grasp your arms from behind by the wrists and slowly push

them upward. Hold the final position for a few seconds.

Areas Stretched : Deltoid and pectoral muscles, and ligaments of the shoulder joint.




Shoulder Rotation Stretch Action :

With the aid of surgical tubing or an aluminum or wood stick, place the

tubing or stick behind your back and grasp the two ends using a reverse

(thumbs-out) grip. Slowly bring the tubing or stick over your head, keeping

the elbows straight. Repeat several times (bring the hands closer together for

additional stretch) .

Areas Stretched :

Deltoid, latissimus dorsi and pectoral muscles ; shoulder ligaments.




Quad Stretch Action :

Stand Straight up and bring up one foot, flexing the knee. Grasp the front of

the ankle and pull the ankle toward the gluteal region. Hold for several

seconds. Repeat with the other leg.

Areas Stretched : Quadriceps muscle, and knee and ankle ligaments.




Heel Cord Stretch Action :

Stand against the wall or at the edge of a step and stretch the heel downward,

alternating legs. Hold the stretched position for a few seconds.

Areas Stretched : Heel cord (Archilles tendon), gastrocnemius, and soleus muscles.




Adductor Stretch Action :

Stand with your feet about twice shoulder width and place your hands

slightly above the knee. Flex one knee and slowly go down as far as

possible, holding the final position for a few seconds. Repeat with the other

leg.

Areas Stretched : Hip adductor muscles.




Sitting Adductor Stretch Action :

Sit on the floor and bring your feet in close to you, allowing the soles of the

feet to touch each other. Now place your forearms (or elbows) on the inner

part of the thigh and push the legs downward, holding the final stretch for

several seconds.

Areas Stretched : Hip adductor muscles.




Sit-and-Reach Stretch Action :

Sit on the floor with legs together and gradually reach forward as far as

possible. Hold the final position for a few seconds. This exercise may also

be performed with the legs separated, reaching to each side as well as to the

middle.

Areas Stretched : Hamstring and lower back muscles, and lumbar spine ligaments.




Triceps Stretch Action :

Place the right hand behind your neck. Grasp the right arm above the elbow

with the left hand. Gently pull the elbow backward. Repeat the exercise with

the opposite arm.

Areas Stretched : Back of upper arm (triceps muscle) and shoulder joint.




Single-Knee to Chest Stretch Action :

Lie down flat on the floor. Bend one leg at approximately 1000 and

gradually pull the opposite leg toward your chest. Hold the final stretch for a

few seconds. Switch legs and repeat the exercise.

Areas Stretched : Lower back and hamstring muscles, and lumbar spine ligaments.




Double-Knee to Chest Stretch Action :

Lie flat on the floor and then slowly curl up into a fetal position. Hold for a

few seconds.

Areas Stretched : Upper and lower back and hamstring muscles ; spinal ligaments.




Upper and Lower Back Stretch Action :

Sit in a chair with feet separated greater than shoulder width. Place your

arms to the inside of the thighs and bring your chest down toward the floor.

At the same time, attempt to reach back as far as you can with your arms.

Areas Stretched : Upper and lower back muscles and ligaments.




Side and Lower Back Stretch Action :

As illustrated in the photograph, sit on the floor with knees bent, feet to the

right side, the left foot touching the right knee, and both leg and next to the

right hand slightly above the knee. Gently pull the right shoulder toward the

left knee and at the same time you may rotate the upper body

counterclockwise. Switch sides and repeat the exercise (do not arch your

back while performing this exercise).

Areas Stretched : Side and lower back muscles and lower back ligaments.




Gluteal Stretch Action :

Sit on the floor, bend the right leg and place your right ankle slightly above

the left knee. Grasp the left thigh with both hands and gently pull the leg

toward your chest. Repeat the exercise with the opposite leg.

Areas Stretched : Buttock area (gluteal muscles).




Trunk Rotation and Lower Back Stretch Action :

Sit on the floor and bend the left leg, placing the left foot on the outside of

the right knee. Place the right elbow on the left knee and push against it. At

the same time, try to rotate the trunk to the left (counterclockwise). Hold the

final position for a few seconds. Repeat the exercise with the other side.

Areas Stretched : Lateral side of the hip and thigh ; trunk, and lower back.




Pelvic Tilt Action :

Lie flat on the floor with the knees bent at about a 700 angle. Tilt the pelvis

by tightening the abdominal muscles, flattening your back against the floor,

and raising the lower gluteal area ever so slightly off the floor. Hold the final

position for several seconds. The exercise can also be performed against a

wall.

Areas Stretched :

Low back muscles and ligaments.

Areas Strengthened : Abdominal and gluteal muscles.

c) Strength Program :

Muscular strength will only improve if muscles are exercised at close to the

maximum force they are capable of generating. Muscle overload can be

applied with different apparatus such as free weights, pulleys, springs or

isokinetic devices, but in is the intensity of the overload which generates

strength improvements rather then the particular method. Two of the more

popular forms of strength training for fast bowlers are as follows :




Circuit Training :

This involves lifting light weights for a set period of time, where emphasis is

placed on providing a general conditioning program to improve muscular

endurance, body composition, some strength and cardio-vascular fitness rather than

absolute strength improvement. Typically, circuit training involves lifting lightly

weights (40-50% of maximum) as many times as possible in a set time (30s)

followed by a brief rest (15s), and then one moves to the next exercise station.

Generally, eight to twelve different exercises are available and the circuit is

repeated two to three times. When no weight equipment is available the individual

may use his / her own body weight (e.g. sit-ups, push-ups, dips). Often circuit

training should precede any weight lifting because :

* Higher Weights are used.

* It enable the bowler to learn correct lifting techniques.

* It more easily allows limbs to move through a fuller range of motion than

would be possible with heavier weights.

* It enhances general fitness prior to the development of the specific

requirements of fast bowling.

A current requiring no weights but which is appropriate for fast bowlers is

outlines as follows :

Commence by completing two sets of the following exercises and increase

this to three sets after three to four weeks. Increase the training load by completing

more repetitions in each set.




Step-Up Action :

Step up and down using a box or chair approximately twelve to fifteen

inches high. Conduct one set using the same leg each time you go up and

then conduct a second set using the other leg. You could also alternate legs

on each step up cycle. You may increase the resistance by holding a child or

some other object in your arms (hold the child or object close to the body to

avoid increased strain in the lower back).

Muscles Developed : Gluteal muscles, quadriceps, gastrocnemius and soleus.




High – Jumper Action :

Start with the knee bent at approximately 1500 and jump as high as you can,

raising both arms simultaneously.

Muscles Developed : Gluteal muscles, quadriceps, gastrocnemius, and soleus.




Push-Up Action :

Maintaining your body as straight as possible, flex the elbows, lowering the

body until you almost touch the floor, then raise yourself back up to the

starting position. If you are unable to perform the push-up as indicated, you

can decrease the resistance by supporting the lower body with the knees

rather than the feet or using an incline plane and supporting your hands at a

higher point than the floor. If you wish to increase the resistance, have

someone else add resistance to your shoulders as you are coming back up.

Muscles Developed : Triceps, deltoid, pectoralis major, erector spinae and abdominal.




Abdominal Curl-Up and Abdominal Crunch Action :

Start with your head and shoulders off the floor, arms crossed on your chest,

and knees slightly bent (the greater the flexion of the knee, the more difficult

the sit-up). Now curl up to about 300 (abdominal crunch) or curl all the way

up (abdominal curl-up), then return t the starting position without letting the

head or shoulders touch the floor, or allowing the hips to come off the floor.

If you allow the hips to raise off the floor and the head and shoulders to

touch the floor, you will most likely “swing up” on the next sit-up, which

minimizes the work of the abdominal muscles. If you cannot curl up with the

arms on the chest, place the hands by the side of the hips or even help

yourself up by holding on to your thighs. Do not perform the sit-up exercise

with your legs completely extended, as this will cause strain on the lower

back.

Muscles Developed : Abdominal muscles and hip flexors.




Leg Curl Action :

Lie on the floor face down. Cross the right ankle over the leg heel. Apply

resistance with your right foot, while you bring the left foot up to 900 at the

knee joint. (Apply enough resistance so that the left foot can only be brought

up slowly) Repeat the exercise, crossing the left ankle over the right heel.

Muscles Developed :

Hamstrings (and quadriceps).




Modified Dip

Action : Place your hand and feet on opposite chairs with knee slightly bent (make

sure that the chairs are well stabilized). Dip down at least to a 900 angle at

the elbow joint, then return to the initial position. To increase the resistance,

have someone else hold your down by the shoulders on the way up.

Muscles Developed : Triceps, deltoid, and pectoralis major.




Pull-Up

Action : Suspend yourself from a bar with a pronated grip (thumbs in). Pull you body

up until your chin is above the bar, then lower the body slowly to the starting

position. If you are unable to perform the pull-up as described, either have a

partner hold your feet to push off and facilitate the movement upward or use

a lower bar and support your feet on the floor.

Muscles Developed :

Biceps, brachioradialis, brachialis, trapezium and latissiumus dorsi.




Arm Curl Action :

Using a palms-up grip, start with the arm completely extended, and with the

aid of a sandbag or bucket filled (as needed) with sand or rocks, curl up as

far as possible, then return to the initial position. Repeat the exercise with

the other arm.

Muscles Developed : Briceps, brachioradialis, and brachialis.




Heel Raise

Action : From a standing position with feet flat on the floor, raise and lower your

body weight by moving at the ankle joint only (for added resistance, have

someone else hold your shoulders down as you perform the exercise).

Muscles Developed : Gastrocnemius and Soleus.




Leg Abduction and Adduction

Action : Both participants sit on the floor. The subject on the left places the feet on

the inside of the other participant’s feet. Simultaneously, the subject on the

left presses the leg laterally (to the outside – abduction), while the subject on

the right presses the legs medially (adduction). Hold the contraction for five

to ten seconds. Repeat the exercise at all three angles, and then reverse the

pressing sequence. The subject on the left places the feet on the outside and

presses inward, while the subject on the right presses outward.

Muscles Developed : Hip abductors (rectus femoris, sartori, glutens medius and minimus) and

adductors (pectineus, gracillis, adductor magnus, adductor longus, and

adductor brevis).




Arm Curl Action :

Use a supinated or palms-up grip, and start with the arms almost completely

extended. Now curl up as far as possible, then return to the starting position.

Muscles Developed : Biceps, brachioradialis, and brachialis.




Bench Press

Action : Lie down on the bench with the head by the weight stack, the bench press

bar above the chest, and keep the feet on the floor. Grasp the bar handles and

press upward until the arms are completely extended, then return to the

original position. Do not arch the back during this exercise.

Muscles Developed : Pectoralis major, triceps and deltoid.




Sit-Up

Action : Using either a horizontal or an inclined board, stabilize your feet and flex the

knees to about 100 to 120 degrees. Start with the head and shoulders off the

board, curl all the way up, then return to the starting position without letting

the head and shoulder touch the board (do not swing up, but rather curl up).

You may curl straight up or use a twisting motion (twisting as you first start

to come up), alternating on each sit-up.

Muscles Developed : Abdominals and hip flexors.




Leg Extension

Action : Sit in an upright position with the feet under the padded bar and grasp the

handles at the sides. Extend the legs until they are completely straight, then

return to the starting position.

Muscles Developed : Quadriceps.




Leg Curl Action :

Lie with the face down on the bench, legs straight, and place the back of the

feet under the padded bar. Curl up to at least 900, and return to the original

position.

Muscles Developed : Hamstrings.




Lateral Pull-Down

Action : Start from a sitting position, and hold the exercise bar with a wide grip. Pull

the bar down until it touches the base of the neck, then return to the starting

position (if a heavy resistance is used, stabilization of the body may be

required by either using equipment as shown or by having someone else

hold you down by the waist or shoulders).

Muscles Developed :

Latissimus dorsi, pectoralis major and biceps.




Heel Raise

Action : Start with your feet either flat on the floor or the front of the feet on an

elevated block, then raise and lower yourself by moving at the ankle joint

only. If additional resistance is needed, you can use a squat strength-training

machine.

Muscles Developed : Gastrocnemius and soleus.




Biceps Curl Action :

Start from standing position with straight back, hold the bar with elbows

straight and bar resting on the thighs. Now flex your arms with keeping your

body straight.

Muscles Developed : Bisecps, Triceps and Brchialis




Shoulder

Action : From sitting position on the bench, hold bar or your shoulder height and

close to your chest. Now take the bar over your lead and repeat. The exercise

as directed.

Muscles Developed : Pectoralis major, Triceps and Detroit




Weight Lifting :

This involves the use of barbells, dumbbells and / or weight machines to

strengthen specific muscles. Relatively light weights should be used during the

early stage of a strength program to reduce the possibility of muscles injury.

Generally, a weight that will allow twelve to fifteen repetitions of an exercise

should be used at the commencement of a weight program for two to four weeks.

When the muscles have adapted and lifting techniques are learned, the number of

repetitions can be program sively reduced to six to eight as more weight is added.

A simple weight and numbers of repetitions to be completed for those starting out

and those with more lifting experience.

* Select a weighty with which fifteen repetitions of the first set can be

completed but the final three to four repetitions should be difficult to

complete. During sets 2 and 3, a lesser number of repetitions may be

possible. When three sets of fifteen repetitions can be completed it is time to

add more weight.

* Begin by doing two sets and build up to three sets after two to four weeks of

Level-1 and progress slowly to Levels-2 and 3.

* Two to three times per week.

* Work to rest ratio is 1:3.

* Warming up and cooling down are very important.

* Begin and end the program with a flexibility program.




Table : 2.3

PROGRAM BASED ON WEIGHTS

6. Pre-game and Pre-training Consideration :

Five general should be considered prior to training or a game.

a) Warm-up.

b) Fluid Intake.

c) Food

d) General Health

e) Equipment

a) Warm-up : It is important to warm up adequately prior to commencing any bowling or

strenuous exercise. The muscle and body temperature should be increased

Advance Beginner

Levels Levels

1 2 3 1 2 3

Biceps Curls 15 12 10 12 10 8

Upright Rowing 15 12 10 12 10 8

Dumbbell Fly 15 12 10 12 10 8

Inclined Sit-ups 10 15 20 12 18 25

Triceps0Extensions 15 12 10 12 10 8

Lateral Raises 15 12 10 12 10 8

Twisting Sit-ups

(inclined) 10 12 20 12 18 25

Leg Curls 15 12 10 12 10 8

Leg extensions 15 12 10 12 10 8

Shoulder Press 15 12 10 12 10 8

Back Extensions 10 15 20 10 15 20

Bench Press 15 12 10 12 10 8

Lateral Pull Down 15 12 10 12 10 8

Crunches 10 15 20 12 18 25

Pulley Work* 15 15 15 15 15 15




through mild exercise such as jogging or calisthenics until a light sweat in

achieved. This serves to facilitate blood flow and increase the availability of

oxygen (nutrients) to the working muscles. Stretching exercises which are

specific to fast bowling requirements should then be performed. Examples of

these exercises can be found earlier in this chapter. The warm-up is then

completed by practicing simple skills such as rehearsing the delivery stride

of the bowling action four to five times.

b) Fluid Intake : Cricket is a summer sport and is played often in hot and / or humid

conditions. Dehydration and heat stress may occur if precautions are not

taken. On a hot and or humid day a bowler should :

* Be adequately hydrated prior to exercise (drink 500ml of water).

* Always drink at the scheduled drink breaks even if not thirsty (300-500ml).

More cold water should be consumed at breaks in play.

* Replace all fluid lost over a day’s play primarily with water rather then soft

drink or alcohol at the end of the day’s play.

* Provide protection from the sun and limit fluid loss by wearing suitable

clothing which includes a hat and a long-sleeved shirt.

c) Food : Eating prior to exercise may either enhance or limit performance depending

on the type of food eaten and the time this food was consumed with respect

to the start of play. Some general rules for eating are :

* The pre-game meal should be eaten at least 2.5 hours prior to play.

* This meal should consist mainly of carbohydrates.

* No sugar (cakes, chocolate bars, soft drinks) should be ingested in the hour

preceding play.

* Liquid pre-game meals and / or during game meals (e.g. Sustagen) should be

considered as part of a bowler’s choice of foods.

d) General Health : A good state of general health is necessary if a bowler is to perform well and

there are several conditions under which a player should not participate.

* Illness-a bowler should not train when ill.

* Injury-a bowler should not perform any activities that would aggravate an

injury.

* Alcohol-consumption of alcohol prior to or during exercise has a deleterious

effect on reaction time, cardio-vascular endurance, speed, power and

coordination.




* Smoking-Smoking prior to or during a game may limit performance by

restricting the breathing airways and decreasing the amount of oxygen than

can be carried by the blood.

e) Equipment : Boots and socks are among the most important equipment for a fast bowler.

Inadequate foot protection may lead to blisters, bruises, shin splints or even

more serious problems. A fast bowler should :

* Wear well-fitting comfortable boots.

* Break in a new pair of boots at training rather than in a game.

* Wear two pairs of socks to provide added protection.

* Always treat blisters or other foot problems immediately they occur.

* Replace worm springs on boots.

7. Game Workload Requirements :

The fast bowler is a scarce and valuable resource to any team and should be

treated with care by the captain. It is true that spinners rub the skin off their

fingers, batsmen can be felled by bouncers, and fields men might to be injured

taking catches, but fast bowlers are far more prone to injury. Scarcely any single

catastrophe can jeopardize a match as much as a fast bowler being unable to

continue to bowl due to injury.

a) Length of Bowling Spell :

When a fast bowler opens the attack, both the bowler and the captain should

share the same understanding as to the number of over that will make up the spell

the objective of obtaining the initial break through is the first performance goal for

an opening bowler. Naturally, unless the bowling is well below standard or a

complete reconsideration of tactics is called for, the spell for anyone over eighteen

years will generally extend up to approximately eight overs* (for more complete

bowling speed guidelines, see Chapter-6).

Towards the eight over of a speed, the captain and the bowler should talk

about any tiredness or difficulty the bowler is experiencing in maintains top

performance. The bowler should not hesitate to ask a break because there is no

advantage in the mock heroics of soldering on if the beginning of pain or stress can

be sensed and there is another bowler available to come into the attack. A fast

bowler should also be given adequate warning of the likelihood of being




reintroduced into the attack so the sufficient time is available for a warm-up to be

carried out.

The captain needs a close understanding of fast bowlers, so as to know when

to call the extra effort without undue risk of injury one exhaustion from which it

will intake too long to recover. Similarly, bowlers need to understand themselves

in order to know when not to give up too readily but keep plugging on through

barrios of discomfort.

Early signs of fatigue may be a wandering line or length, or a slowing of

pace. The captain, in order to see this and also to be able to judge other aspect of

the quality of the bowling, should be fielding in an appropriate position such as the

slips or midoff. Otherwise, it is common to rely on the wicketkeeper for

information.

When noticed early, these signs of fatigue often can be overcome by

encouragement of firm advice. The boys is the servant of the mind when fatigue is

not serve and a bowler whose captain has made the right comment at this stage

often can rise to the challenge are carry on with renewed energy and control.

In the some time extreme Australian conditions, medium-fast bowlers have

been known to bowl fifteen or more overs unchanged, even in club cricket where

physical preparation is less than perfect. This can mean bowling unchanged

throughout a whole session till tea. Genuinely fast bowlers, operating at full speed

should not be asked to do so much. This is especially so if they are in their teens,

because the risks of injury make it foolhardy to do so. Also, a genuine fast bowler

needs to retain a hostile breakthrough mentally and not be reduced to a stock

bowler unless, as happens from time to time. It is necessary to carry the extra

burden.

The break from fast bowling, when it comes, is recommended to be of about

an hours.

PSYCHOLOGY OF FAST BOWLING

The psychology of fast bowling refers to the mental skills required to

perform this activity. Although rarely considered by the bowlers themselves to be

as important as the physical, technical and tactical components of bowling, the

acquisition of mental skills often can differentiate between First Class Test-Level




Bowlers and Club-or League Level bowlers. All other things being equal-talent, a

good work ethic and adequate opportunities – bowlers who have learned or

developed their mental skills, albeit often unconsciously, will be consistently more

successful than bowler who have not developed these skills.

Coaches and players who question the value of mental skills training

program are able to produce records to legendary bowlers who neither were

formally taught mental skills, nor appeared to need them. The skeptics reliance,

however, on experience or the old age. If you’ve got it, you’ve got it…. If you

haven’t got it well… challenged. For example, all cricketers can improve their

ability to concentrate and cope with stressful situations. Furthermore, a mental

skills program short-circuits ‘experience’ by promoting strategies that will teach

individuals, from a young age, how to deal with debuts or commenting against top

teams and difficult opponents. One could ask any cricketers how important state of

mind is in achieving success by simply having him or her decide what percentage

of his or her game is ‘mental’. If the response is compared with the actual

percentage of practice time devoted to training mental skills then the disparity

between the two figures is likely to be alarming. This should provide enough

incentive for fast bowlers and coaches to take time to learn and practice a mental

skills program designed specifically for fast bowlers. The case of mental skills

training in today’s world of elite sport is quite convincing.

1. Demand of Fast Bowlers :

(a) Type of Activity : Fast bowling is often classified as a repetitive, independent closed skill. This

jargon means that bowlers repeat essentially the same skill, with only subtle

changes, over and over again almost as if they were all by themselves on the field.

Bowlers are indeed uniquely in control of performance outcomes and their

performance environment is relatively unchanging and stable. It is vital to

understand these basic features of fast bowling.

(b) Knowledge of Interrelated factors that influence closed-skill

performance.

At least five interrelated factors can influence the performance of a fast

bowlers.

* Biomechanical or technique factors.

* Physiological conditioning of fitness factors.

* Strategy or tactical factors.




* Environmental factors such as climatic and wicket conditions.

* Mental or psychological factors.

It is often too easy for bowlers to interpret weaknesses in performance as

being due to psychological or mental factors. For example, a bowler may attribute

poor bowling to lack of concentration (a mental factors) when the out-swinger is

poorly performed technique factors) or when the bowler is fatigued (fitness factor)

or when this type of bowling is prayed well by the batsman (strategy factors).

2. Mental Skills for Fast Bowlers :

While elite, professional fast bowlers are very aware of the mental demands

of their trade, their traditional means of coping with these demands can be

somewhat behave. The skills presented in this section represent practical and

useful mental skills reported by elite fast bowlers themselves. Space does not

permit a full description of each of the six mental skills, but the nature of

significance of these skills and brief practical suggestions for applying them are

provided.

a) Goal Setting :

If you don’t know where you are going…. you will probably end up

somewhere else.

Why important Bowlers cover miserly figures, averages and strike rates of

others and spend a lot of time wishing they could achieve the same. An effective

goal-setting program directly replaces wishful thinking with identifiable ‘do’

strategies that directly enhance performance. Having clear goals and clear

strategies facilities.

* Motivation, confidence and determination.

* An understanding of the aspects of bowling that need to be performed as

well as the development of new strategies to learn them.

* The will of the individual to make initial efforts to improve and to persist

with training and practice.

How to practice Bowlers are mostly concerned with performed goals, such

as how do I improve my bowling figures ? Few, however, realize how important

other areas of their lives and athletic preparation could be in their quest for

excellence. Fast bowlers ought to set goals in at least five related areas.




Exercise : Copy these five goal areas into a diary and write down :

* Your personal goals for each area.

* Your strategies to achieve these goals in the form of answers to the same set

of six questions for each area.

Performance Goals : e.g. to improve my strike rate (incorrect goals are : be better

than last year, be the best)

1. What do I have to do ?

2. When do I want this to happen ?

3. Who can help me achieve it ?

4. How do I go about it ?

5. How can I measure it ?

6. How will I know I have achieve it ?

Physical Goals : e.g. to improve my aerobic fitness (endurance) (incorrect goals

are ‘get faster, get stronger’).

Environmental Goals : e.g. to structure my weekly activities so that I can include

time every day with my family (incorrect goals are : ‘manage my time better’ ‘get

organized’).

Behavioural Goals : e.g. be more co-operative and positive (‘incorrect goal :

develop a better attitude to the game and the team’).

Mental Skills : e.g. to acquire and practice visualization skills (incorrect goal ‘be

more mentally tough, and psyched up’).

N.B. : Common mistakes to be avoided, as illustrated above, include setting goals

that are too general and sometimes unrealistic. The following steps should be

considered when setting goals.

Goal-setting Guidelines :

SET difficult but realistic goals and state specific goals in measurable and

behavioural terms For example : ‘I’m going to average one wicket per ten overs by

mid-season and train two times a week for one hour’. Include short range as well

as long-range goals and performance-related goals versus outcome goals. The latter

goals include such concepts as bowling line and length as opposed to just planning

to take wickets. There is a need for goals to be set for practice and for games, and




they should be positive rather than negative goals. It is preferable to be positive

and aim to ‘bowl line and length’ rather than negative and think ‘I mustn’t bowl

off-line’.

Identify target dates for attaining goals, and strategies for achieving the

goals. Seek consultation with support personnel, including the coach, trainer, sport

psychology consultant, senior players and other advisors.

Record goal once they have been identified.

Provide for evaluating goals with periodic checks of progress by oneself and

others. Organize support for achievement of goals from the family, coaches or

team males who can assist and encourage one’s efforts.

Summary

Goal setting is the most effective ‘mental skill’ for facilitating both

motivation and performance because it structures the bowler’s effort over time.

Goals should not be committed to memory but written down the checked

periodically . Each week one checks if actual behavior is consistent with goals that

have been set in all five achievement areas.

b) Concentration and Attention Skills :

Sports intelligence is paying attention to the right things at the right time.

Why important ? Fast bowlers have to attend to deciding on the next

delivery and how to execute it, dealing with stressful situations that occur during

play and thinking about field placements. These circumstance require and ability to

shift attention from time to time and adopt an appropriate focus for attention at any

one time. While some players are able to shift attention successfully, most

experience at least an occasional blank period of concentration during which they

are not totally aware of what they are doing. They simply run in and ‘bowl fast’

with no specific fouls. At the other extreme, some bowlers may concentrate so

intensely during play and in between overs that they mentally exhaust themselves

prematurely. The key to effective concentration therefore, lies in selective attention

and knowing how to ‘switch channels’ in concentration from ‘off’ to ‘on’ at

appropriate times during play.




How to practice : Selective attention is a most important character of

successful fast bowlers. It is important to learn how to reduce irrelevant and

distracting cues to a minimum during performance. In essence this means.

* Focusing on one thing at a time, such targeting on the wicket just prior to

delivery. Focusing on anything else at this time is poor selection and will

probably distract the bowler.

* Remaining in the here-and-now (present) concerns about previous bad over

or the previous bad ball (which may have been hit for six), or future over

after lunch or tea, are counterproductive. Bowlers have no control over

either past or future events and therefore all attention should be directed to

matters over which they do have control, namely the very next moment in

their lives which is the next delivery.

Switching ‘on’ and ‘off’ during performance requires learning how to

‘switch channels’ in attention and concentration. This is an important skill that

requires practice. By ‘switching on’, bowlers optimize concentration around the

point of delivery. By ‘switching off’ after a delivery and between over or bowling

spells, bowlers conserve energy and create opportunities to re-energize themselves.

A pre-delivery routine : switching on should include a ‘checklist’ of

activities and a ‘trigger’. The checklist might include habits our rituals like

polishing the ball a certain way, or a pre-approach scratch or skip step ; and ‘do

statements’ consisting of mood or cue words, such as ‘begin again’, ‘steady’,

‘smooth’, ‘control’, ‘explode’. These actions are self-statements serve to funnel the

bowler’s attention gradually from a broad to a narrow focus of attention and

precede the trigger mechanism which finally shifts attention on the single most

important cue prior to delivery, which is the target Triggers might also consist of

actions (e.g. last stride or look over shoulder) or they may be statements (e.g.

‘target’ or ‘now’. Whatever means is used to achieve the trigger, the effective must

be a signal to the bowler to zero in on one final cue only.

A post-delivery routine to help bowlers switch off should also make use of

physical and mental devices. Deep breathing, shoulder shrugs, stretches and

shadow bowling (bowling without the ball) are all useful physical devices for

relieving tension. Focusing briefly but intently on something in the field (e.g. the

colour of the grass) or at the cricket ground (e.g. a billboard) or someone in the

crowd are all useful mental devices.




Summary

Concentration skills demand patient and persistent practice. Learning to

switch channels effectively during performance requires selective attention, and

the development and active practice of pre-delivery and post-delivery routines.

Even small improvements in concentration over time can have dramatic effects on

bowling performances at all age and competitive levels.

c) Anxiety and Pressure : Stress Management :

What happens to you is nowhere near as important as how you react to what

happens to you.

Why important ? Mental toughness is a characteristic ascribed to bowlers

who perform well under pressure and in adverse circumstances. In these situations

such players are able to keep their mental and physical arousal levels within

manageable limits, which in turn facilitates performance. Adversity in fast bowling

is a highly subjective experience but it might occur when the wicket is flat and

unresponsive, or when one is tried but force to persevere, or becoming increasingly

frustrated by batsmen playing and missing team mates dropping catches and / or

questionable umpiring decisions. Playing way from home or in front of a hostile

crowd, and playing when injured are also examples of adverse circumstances.

Unfortunately, under these conditions bowlers may become inwardly angry and

give up. Sometimes they become hostile or panic stricken and end up trying too

hard, which acts only to compound the adversity.

All the above responses are unnecessary and detrimental to performance.

These adverse circumstances are not inherently stressful unless bowlers choose to

perceive them as such. Bowlers, therefore, can learn that pressure is really

something they put on themselves. It can therefore be controlled by integrating

both physical and mental coping skills.

How to Practice : Physical techniques that help bowlers control and manage

pressure and problem situations immediately are :

* At least there deep breaths. This may sound too simplistic but if bowlers

stand, or walk slowly and focus on the sensation of deep breathing their

focus and attention immediately internalize to body processes. This provides

a momentary welcome relief from external stresses.




* One or two release breaths. Again, this is simple technique of inhaling

deeply, then foreibly exhaling, effectively relieves tension. This is

particularly son when bowlers feel rushed or hurried.

* Muscular relaxation. By alternately contracting and relaxing certain muscles

and muscle group which feel right and stiff from prolonged periods of

inactivity or overuse (e.g. upper and lower limb muscles, shoulder and back

muscles), relief from physical stress is achieved. Compiled with passive

stretching exercises, muscle relaxation techniques are excellent for dealing

with physical tension.

Conclusion

The fitness aspect of cricket has received a great deal of attention in the past

three years. Whilst fitness is certainly no substitute for the skills of the game, it

nevertheless makes an important contribution to both individual and team

performance. It gives a fit player a decided edge over less fit opponents. With the

growing importance of fitness in modern cricket. It is important that players give in

their fullest attention in order to realize their potential for their team.




REFERENCES

1. American health and Fitness Foundation; “Fit Youth To –day” Texas

1986.

2. Corbin B. Charles & Lindsey Ruth; “Fitness for Life”, Scott, Foresmen

and Co. 1979.

3. “Fast Bowling with Bob Wills”, Williams Collins Sons & Co. Ltd.

1984.

4. Tyson Frank; “ The Cricket Coaching Manual”, Published by Rupa &

Co., in Association with the Victorian Cricket Association, 1985.

5. Uppal A.K.; “Physical Fitness How To Develop”, Friends

Publication (India), 1992.




ABOUT AUTHOR

Dr. Suhel Raza

He is working as a Assistant Professor in the Department of Physical Education & Sports

at P.P.N. College, Kanpur (U.P.) India. He Received his Professional Education Degrees B.P.E. ,

M.P.E. , M.Phil., from LNIPE Gwalior in 2005 and he did his PhD in the field of Biomechanics

from the same Institute. He currently teaches physical education courses inGraduate and Post

Graduateclases. He has also developed an inquiry based Biomechanical program that focus on

pedagogical issues and technical aspects of different games and sports. He is keen to learn and

apply the latest technologies in physical education and sports domain while producing improved

and new products for the betterment in the field of sports. He also held a position of video

analyst in various sports academies for the improvement of techniques and skills of players.

Documents

SPECIFIC PHYSICAL AND MENTAL FITNESS