Strength & Conditioning for BOWLERS - Bodyweight Intermediate
An intermediate program for bowlers that doesn't require any equipment & focuses on the foundational movements needed down the track to be fit & injury freeEnroll in Course
Imagine bowling quicker and for longer before you start to fatigue...
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 you also minimise 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 builds on from the level 1 body weight beginner program. It is ideal for cricketers who have completed the body weight beginner program or those who have a bit of experience with strength and conditioning but want to ensure they're doing the correct exercises and using the correct techniques for each exercise relevant to fast-bowling. 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 Ankle Stiffness Bounds
StartPush Ups (0:42)
StartWindscreen Wipers (0:53)
StartDL Isometric Hamstring Bridge (0:31)
StartDL Hip Thrust
StartIsometric Lateral Bridge R + L
StartIsometric Front Bridge