micoach
Active Member
What the heck is core training all about anyway?
A good core is as important as good technique for all batsmen, bowlers and fielders.
Ever heard a modern commentator talk about a batsman transferring his weight through a shot? That’s the core in action.
Sounds good right? Well, the theory applies just as much to throwing, catching and bowling too.
Think about throwing as an example. The power in a throw comes from your hips, spine and shoulders. Transferring this power through your body into your arms, fingers and finally the ball will allow you to throw harder and longer. Try this simple test to prove it: Throw the ball normally then throw it without using your legs or hips to drive through.
Which goes further?
The full throw is better because you are using your whole body. The power from driving your hip through while pushing against the ground power has to go through your core muscles to get to the ball.
In short more you are able to stabilise your core, the more efficient you are and the more power you have access to.
So what is a stable core if it’s not just a six pack of abs and hundreds of sit ups?
When we say “the core” we are really using a handy term to describe a set of muscles that lie deep at the centre of your torso and hips. They can’t be trained in the normal running-around-or-lifting-up-heavy-things way because they work on reflex not conscious action. We don't want these muscles to produce power, more be stable enough to allow you be balanced and powerful. That’s why crunches and sit ups don’t cut it, they produce power rather than stabilise it.
The secret of core training
If there is a secret to core training, it's that you are training movements, not muscles. The core plays a key role in stabilising your body while you hit, throw and catch that little bit of red leather and your training needs to reflect that.
Core training for cricket then, is often just playing cricket. Performing simple fielding drills will make your core stronger. It's also more than that:
Core training is something you can do every day if you want, alternating between drills, rotation, stabilisation and combinations. Although it's a complex area, the actual requirement is pretty simple, so give it a go and see if your cricket improves.
A good core is as important as good technique for all batsmen, bowlers and fielders.
Ever heard a modern commentator talk about a batsman transferring his weight through a shot? That’s the core in action.
Sounds good right? Well, the theory applies just as much to throwing, catching and bowling too.
Think about throwing as an example. The power in a throw comes from your hips, spine and shoulders. Transferring this power through your body into your arms, fingers and finally the ball will allow you to throw harder and longer. Try this simple test to prove it: Throw the ball normally then throw it without using your legs or hips to drive through.
Which goes further?
The full throw is better because you are using your whole body. The power from driving your hip through while pushing against the ground power has to go through your core muscles to get to the ball.
In short more you are able to stabilise your core, the more efficient you are and the more power you have access to.
So what is a stable core if it’s not just a six pack of abs and hundreds of sit ups?
When we say “the core” we are really using a handy term to describe a set of muscles that lie deep at the centre of your torso and hips. They can’t be trained in the normal running-around-or-lifting-up-heavy-things way because they work on reflex not conscious action. We don't want these muscles to produce power, more be stable enough to allow you be balanced and powerful. That’s why crunches and sit ups don’t cut it, they produce power rather than stabilise it.
The secret of core training
If there is a secret to core training, it's that you are training movements, not muscles. The core plays a key role in stabilising your body while you hit, throw and catch that little bit of red leather and your training needs to reflect that.
Core training for cricket then, is often just playing cricket. Performing simple fielding drills will make your core stronger. It's also more than that:
- Rotation: A light medicine ball (2-3kg) and a brick wall is a great way to develop your core rotational efficiency. If you go to a gym have a go at the chop and lift.
- Stabilisation: Yoga and Pilates are great ways to work on the stabilisation part of your core. So are gym exercises like planks. Remember not to overdo this. You are using your core to stabilise in a very fast moving environment on the cricket pitch and sitting/lying down just isn't the same. Press ups and [ame=http://www.youtube.com/watch?v=dvkIaarnf0g]inverted rows[/ame] are a more dynamic way to do this.
- Combinations: If you have access to weights you can get clever with exercises like single arm snatches, single arm lunges, straight leg deadlifts and complexes. Don't worry too much about these as they need a bit of coaching to learn. If you can't find a good trainer, stick to the other suggestions.
Core training is something you can do every day if you want, alternating between drills, rotation, stabilisation and combinations. Although it's a complex area, the actual requirement is pretty simple, so give it a go and see if your cricket improves.
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