In comparison to the growing popularity of cricket and the kind of money that’s been pouring in lately, surprisingly little is being done to improve fitness levels of cricketers. It is indeed a shame that not too many cricket players look like athletes, let alone move like them!
Although a sport where skills – as most ‘knowledgeable’ coaches will tell you – supposedly matter more than fitness (an utterly absurd notion that has caught on; if you ask me, I think it is bollocks! Improving fitness will also improve skills – any fat head can figure that out).
Fast bowlers (…and I am mean EXPRESS FAST BOWLERS, not dibbly-dobbly medium pacers) need to be right up there when it comes to conditioning – not only to consistently bowl lightning quick but also to prevent injuries. For a genuine fast bowler, athleticism is a quality that cannot be compromised upon and should be highly sought after by all aspiring fast bowlers (as well as the ones that are already up there – performing). So, as a fast bowler, how do you go about achieving that top athletic conditioning? If you look around, there is not much of information available either on the internet or in the form of books. Here’s a little sample program that you could follow to give your fast bowling career a much-needed ‘fillip’.
Well, first of, forget the current season – you won’t be able to do much to improve your fitness levels or pace. Best time to start is the off-season. Although, strictly speaking, strength and conditioning should involve different phases like strength, power, sprint training and sports-specific skills (each phase lasting for a minimum of 16 weeks), I’d recommend a mix of these for someone who is (running short of time) already performing at the first class level and done a lot of work in the gym. However, for a young fast bowler, I’d suggest you spend upwards of 16 weeks in each phase.
The basic idea behind the ‘strength and conditioning program’ is to get that spring in the step – meaning improving muscle power – contrary to popular belief, vertical jump ability (a good indicator of muscle power) is a measure of not just lower body power but that of the whole body musculature. Also, improving anaerobic sprint ability, sprint endurance, isometric contractile ability in the lower limbs, as well as rotational power movements of the upper body will go a long way in improving your performance and keeping you injury free.
Here’s a strength and conditioning program that fast bowlers can use to get fitter during the off-season so they are well prepared for the stresses of the season. Not to mention, it is a generic program, if you are looking for something more specific, do gimme a shout and I will look to send over a personalized program; do not forget to mention your current status of fitness, activities you do, the pace at which you bowl, and any injuries or niggles.
You can download the strength and conditioning program for fast bowlers here….please note that to be able to put in Olympic moves in your training, I am expecting that you have already done a few months of strength training with the ability to squat with at least your body weight on the bar – two times body weight is even better!
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CONDITIONING CLINIC 
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