Cricket Players

1. ABDOMINAL BRACE – SINGLE LEG EXTENSION

  1. Lie on the floor, arms by side, knees bent- One foot on the floor, another leg slightly raised- Brace abdominals- Slowly extend raised leg- Ensure low back maintains neutral alignment
  2. Complete 3 sets of 12 repetitions.
  3. Rest 60 seconds between sets.

2. ABDOMINAL BRACE – ELBOWS & TOES

ABDOMINAL BRACE - ELBOWS & TOES

  1. Lie face down, support body on forearms & toes- Ankle, hip & shoulder in alignment- Brace with abdominals
  2. Hold for 60 seconds.
  3. Repeat 3 times.

3. ABDOMINAL BRACE – HEALS ON STABILITY BALL

  1. Lie on the floor, heals on the crest of a stability ball
  2. Hips extended, shoulders, hips, knees & ankles align- Maintain balance
  3. Hold for 60 seconds. Repeat 3 times.

 

4. HIP EXTENSION – BRIDGE

HIP EXTENSION

Lie faceup, knees bent, feet flat on the floor- Squeeze glutes and lift hips to align with shoulders & knees- Hold position for 2-3 seconds

Complete 3 sets of 10 repetitions. Rest 60 seconds between sets.

5. HIP EXTENSION – BRIDGE – SINGLE LEG

HIP EXTENSION BRIDGE - SINGLE LEG

  1. Lie on back, one knee bent, foot on the floor
  2. Other leg straight, knees side by side
  3. Lift hips to align with shoulders & knees
  4. Keep hips square
  5. Hold the position for 2-3 seconds
  • Complete 3 sets of 10 repetitions.
  • Rest 60 seconds between sets.

6. TORSO ROTATIONS – STABILITY BALL

TORSO ROTATIONS - STABILITY BALL

  1.  Lie with shoulders on the crest of a stability ball
  2.  Knees bent, feet flat on the floor
  3.  Lift hips to align with shoulders & knees
  4.  Keep hips in position, rotate torso & roll onto one shoulder
  5.  Repeat in the other direction
  • Complete 3 sets of 10 repetitions.
  • Rest 60 seconds between sets.

7. TORSO ROTATIONS – STABILITY BALL – MEDICINE BALL

  1. Lie with shoulders on the crest of a stability ball
  2. Knees bent, feet flat on the floor
  3. Lift hips to align with shoulders & knees
  4. Hold medicine ball directly above shoulders
  5. Keep hips in position, rotate torso & roll onto one shoulder
  6. Repeat in the other direction
  • Complete 3 sets of 10 repetitions.
  • Rest 60 seconds between sets.

8. SCAPULAE RETRACTION – STRETCH CORD

  1. Stand facing wall mounted shoulder height stretch cords
  2. Hold stretch cords with arms out front
  3. Walk backward until cords are tight
  4. Pull shoulder blades together & down
  5. Return to start position
  • Complete 3 sets of 10 repetitions.
  • Rest 60 seconds between sets.

9. SHOULDER INTERNAL ROTATION – ABDUCTION – STRETCH CORD

  1. Stand with back to wall mounted shoulder height stretch cord
  2.  Grasp stretch cord, elbow abducted to shoulder height
  3. Palm facing forward
  4.  Medially rotate the arm
  5.  Maintain a position of elbow & shoulder blade throughout
  6.  Use another arm to check shoulder blade maintains the position
  • Complete 3 sets of 10 repetitions.
  • Rest 60 seconds between sets.

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