Cricket requires the execution of skill in motion, and almost all of these motions become more effective when executed with more force in less time. Power may be described as the optimal combination of speed and strength to produce a dynamic cricket movement such as a ferocious fast in swinger or a big six.
Systems of PowerTraining Power training is characterised by long recovery periods (3 - 10 minutes) between sets of exercises to allow for the replenishment of the anaerobic energy (phosphocreatine).
Your major training options for power development are:
Olympic Lifting - Just treat the word Olympic as 'power!' Olympic lifts are multi-joint exercises that involve all major muscle groups, similar to most Cricket movements. More players and coaches are turning to the Olympic lifts and their variations to enhance power. They are ground-based exercises so you have to exert force against the ground, which is specific to cricket.
.Plyometrics
Plyometrics are jumps or combinations of jumps that produce quick, powerful movement using a stretch reflex. A stretch reflex occurs when a muscle lengthens (stretches) and then immediately shortens - the reflex action occurs when the muscle changes from the lengthening to the shortening action. These drills are a specific training mode for cricket because the movements replicate the game's mixture of vertical and horizontal acceleration against the ground and the triple extension of the ankle, knee, and hip joints when running between wickets or fast bowling. Plyometric drills enhance power, speed, and agility.
Plyometrics may be introduced after you have successfully completed a core stabilization and strength phase of training. So that these drills will also help to prevent ankle and knee injuries, multidirectional movements are incorporated to reflect the multidirectional nature of Cricket. These drills have a strong proprioceptive component (they challenge balance and the self-awareness of muscles and joints) and positively affect agility, coordination, and stability strength. Visit the Cricket Fitfiles for plyometric drills.
