Strength & Conditioning for BOWLERS - Bodyweight Beginner
A beginner program for bowlers that doesn't require any equipment & focuses on the foundational movements needed down the track to be fit, strong & injury free
Imagine gaining those few extra kms per hour of speed that you've been wanting...
Or feeling fit and strong at the bowling crease late in the day after a long spell...
To do this you need to condition your body to cope with the challenges of being a fast-bowler.
This program has been designed specifically for fast- bowlers who have limited or no experience in Strength & Conditioning training. All the exercises are specific to fast bowlers and as you get fitter, stronger & more powerful, your chances of bowling faster increase, while also minimising the chance of getting injured.
How this program will help you:
- Improve mobility to minimise chances of injury
- Increase strength in bowling specific muscles
- Improve functional strength
- Increase power to increase speed
- Increase fitness levels while building muscle
This 4-week program focuses on building a strong foundation for fast-bowlers. It is ideal for cricketers who have little or no experience in the gym or with functional movement patterns. A gym isn't required as all exercises use your body weight instead of machines and there is minimal equipment needed.
Garrick Morgan and Rob Chipchase are the founders of Ap3x Performance - a leader in strength and conditioning and athlete development. Garrick holds a Bachelor of Science (Exercise and Sports Science) while Rob holds a Bachelor of Exercise Physiology (Certified AEP) and a Masters in Strength and Conditioning (Msc). Both Garrick and Rob are also certified by the Australian Strength and Conditioning Association (ASCA), which Rob is a level 2 coach and an Australian Weightlifting Federation (AWF) level 1 coach. Rob is currently the Strength and Conditioning Coordinator at The Western Australian Cricket Association (WACA) while Garrick has played for Western Australia second XI.
StartSeated Thoracic Rotations (0:38)
StartCat Camels (0:51)
StartBand Crab Walks (0:59)
StartDouble Leg Landings (0:43)
StartDouble Leg Ankle Stiffness Bounds (0:46)
StartCW DL Squat (0:41)
StartSplit Squat (1:07)
StartKnee Push Ups (0:42)
StartBS DL Romanian Deadlift (Vertical) (0:59)
StartWindscreen Wipers (0:53)
StartDL Isometric Hamstring Bridge (0:31)
StartDL Hip Thrust (0:34)
StartIsometric Lateral Bridge R + L (0:34)
StartIsometric Front Bridge (0:29)