AUTUMN. Work diligently on rehabilitation of any injuries, or strengthening of vulnerable body parts. If you’re fully fit, take part in another ball sport to maintain multi-directional sporting movement patterns in the long off-season. Squash and tennis will support start speed and reactions, while football may represent a closer cardiovascular match with its longer sprints. Keep a base of low intensity, long duration cardio fitness with additional work through November and December, and use that time in the gym to work on precise technique in developing static core and joint stability.
WINTER. In January and February, work with a variety of exercises with high reps and low intensity, making sure you include exercises with movement in all directions. Multi-directional lunges are great for this, and you can add medicine ball movement or a weight held overhead to add more core challenge. March is the hypertrophy phase, building some muscle mass and improving dynamic joint stability with 3 sets of 8-12 slow-tempo reps and short rests (30-60 seconds). For bowlers, one-handed cable rows will start to stabilise the delivery arm’s shoulder. Add speed to the movement as proficiency develops, and then integrate with a weight shift and trunk rotation.
SPRING. Moving into the pre-season and early season, increase the weights and reduce to 6-8 reps to develop strength through neural coordination, taking 60-90 second rests between sets to ensure full recovery. April and May should have some plyometric and power sessions to progress from the faster repetitions back in the winter and to build on the coordinated strength developed in late March and early April. Keep working on injury prevention specific to the players’ positions. Wicket keepers need knee and low back stability as well as sharp reactions and agility.
SUMMER. Continue with power development but with reference to injury potential as well. Standing cable pulls and pushes with one hand will enhance integration of the body in throwing and catching patterns. The same movements with sand bags and medicine balls will develop functional power. Plan plyometric and power sessions carefully so they don’t impact on match readiness, i.e. ensure complete recovery. Make sure you work on static and dynamic joint stability by spending time using gym balls. Yoga stretches will concurrently achieve those stability goals and efficiently stretch players into shapes and patterns that may closely replicate sporting movements.
LATE SUMMER. The focus is on making sure that the players’ bodies can withstand the peak of the season so you’ll need to work especially on stabilising bowlers’ lead legs (hamstrings) and bowling arms. Rotator cuff work for batsmen and especially bowlers should include cable rotations of the shoulder and rebounder work with small medicine balls to maintain dynamic stability in the shoulder joint. Plyometric and sprint work to build start speed and maximum speed for all positions. Pre-stretching needs to be dynamic, integrating the segments of the body to nurture coordinated movement. Stretching after a session should be long holding stretches to restore full flexibility.