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 freeEnroll in Course
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)