Muscle recovery and training!

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Stumped

Stumped

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Muscle recovery and training!

As a wicket keeper i obviously use certain muscles more than other players:

at the weekend i had my first warm up game, i do all of my usual stretches but pre season i had only really been keeping for half hour sessions every other week.

This week i'm hurting still, now i realise that over the next few weeks the muscles will get used to be used properly again but i was wondering if there are any particular stretches / warm downs that i would benefit from. i probably dont do enough of the right stretches so am willing to start again.

Thanks
 
Re: Muscle recovery and training!

right i need a decent picture of the human body with the muscle groups on? i think we should have one as a sticky!

i think liz! my quads hurt more than my hamstrings

my calves are ok, (i snowboard and cycle alot)

strangely my traps towards the base of my neck hurt aswell
 
Re: Muscle recovery and training!

The quads are what I would have expected, so good news ;).

The reason I asked was to correct any biomechanical malfunction there might be... the traps ;)

You need to relax more. When you keep, you must make a huge effort to put your shoulder blades into your back pocket; keep your shoulder girdle retracted and depressed.. not hunched.

As for the quads, you need to squat a lot in between matches. You can do this whilst watching telly, you don't need to use weights, just load the muscles by going down for the count of 4 and up for the count of 4. 20 minutes a night, 4 nights a week should do it. You must thoroughly warm up your quads dynamically before a keeping session and spend quality time stretching them after, before you do anything else, that includes reaching for a beer ;)

If you are not sure how to stretch the quads, let me know.
 
Re: Muscle recovery and training!

thanks Liz,

whats the best stretch for my quads then?

my traps i can probably explain. ive been trying to change my method by taking the ball to the side / turning with the ball.(Bloming coaches changing things) Ive never had a problem with my traps before so i will try and relax more, probably as i'm thinking about it to much.

I wont have a problem with reaching for a beer as i dont drink!

::)
 
Re: Muscle recovery and training!

And I thought I was the only non drinker :D

I have posted a good quad stretch on the stretching thread to be performed after activity.

As for warm up, you need to mobilise the whole legs/hips area.

Mark out a 22 yard length.

Jog the length and back then include some dynamic stretches:
Walking on the balls of your feet.
Spotty Dog.
Hamstring Buttock Flicks forward then backwards.
Walking Lunges forward then backwards.
Hurdle Walk forward then backwards.
Ankle flicks forward then backwards.
Side Lunges forward then backwards.
 
Re: Muscle recovery and training!

top stuff liz, i qill give those a try when i can prise myself from the bed covers!

although the IPL starts in 7 hours so best be up soon!
 
Re: Muscle recovery and training!

Stumped said:
my traps i can probably explain. ive been trying to change my method by taking the ball to the side / turning with the ball.(Bloming coaches changing things)
Click to expand...

I'm with the coach on this one. Too many wicket keepers are one (or two) dimensional. To excel, they must be six-dimensional. I especially like to encourage wicket keepers to practice the 'K' but you really do need to flow with the body; everything soft, not just the knees :D
 
Re: Muscle recovery and training!

after the abuse i give one of my work colleagues for it!

i'm sure my lady would love it, but i have two left feet?

and how does it help?
 
Re: Muscle recovery and training!

Without getting passionate and Latin about it?

It teaches you to be at one with your body :D It teaches your body to flow and heightens your senses ;) You learn to feeeeeel your way :wub: It improves your reactions and puts soul into your movements :laugh:

More importantly, it turns one of your left feet into a right one; hopefully the right, right one!

It is very good conditioning and you will notice a huge difference in mobility after a while.
 
Re: Muscle recovery and training!

Get yourself and your lady down to the Salsa Club, there's one in Cambridge. Make it a Club outing; they would all benefit and you would have a hoot. Yoga is great but you should do both.

Alternatively, get your work colleagues to give you private lessons during the lunch break :laugh:
 
Re: Muscle recovery and training!

we have a salsa club in town (hertford)

My girlfriend loves yoga, i may get her to show me some moves

any which may benefit me?
 
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