S3-eu-west-1.amazonaws.com



-1028700-571500Waiver and Release of Liability(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)I understand and acknowledge that there are risks involved in participating in any exercise program and / or any exercises contained within this manual in consideration for being allowed to utilize the information in this manual, I agree that I will assume the risk and full responsibility?for determining the need for medical clearance from my physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and / or to my family while utilizing the information inThis manual to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes of action against the Cricket Strength team, Steffan Jones or Ross Dewar for injury, loss, death, costs or other damages to me, my heirs or assigns, while utilizing all the information or partaking in the exercises contained within this manual. I further agree to release, indemnify and hold the Cricket Strength team, Steffan Jones or Ross Dewar from any liability whatsoever for future claims presented by my children for any injuries, losses or damages.DisclaimerYou must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18?years and older only.?The information in this manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this manual, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this program are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.?See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.?Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting.?You must have a complete physical examination if you are sedentary, if you have high cholesterol or high blood pressure.PREFACEWelcome to the OCD ProgramI am truly excited for you guys to start our new program, and hear about the massive benefits that you will gain from integrating it into your overall training regime, or even if you do not have access to a gym just completing sections of this program that will suit youWe have tried to lay it out and explain it in a way that you will all understand, not try and blind you with science and delving deeply into everything, but giving you access to the way in which we work with our professional player to try and bulletproof their bodies from injury as best we canOf course we cannot always do this, but we have a duty to do our very best to keep learning and delivering the best possible program and exercises we can, to complement the cricket side, and allow yourself to move, feel and play better, recover quicker and be ready for the next gameWith over 70 exercises logged and linked this is a very comprehensive program that everybody, batter, bowling, spinner or wicket keeper, can get some massive benefits fromSo let’s get started..Who is this program for?As we just said above, pretty much everybodyIt doesn’t matter what your role is in the team getting the body back to neutral and training from there will lessen the chance of injury and dysfunction, and help increase your body’s ability to carry out the cricket skills far more effectivelyOne of the professional players who has done the program, look at the change in his spineGetting startedWe have laid out the exercise and links in separate sections in the following pages and then we have put together different programs that you can follow pre game, post game, medicine ball activation, recovery, mobility and stabilityBy going through body part by body part and giving you guys explanations as to why we do the exercise and what sort of symptoms it can help we are giving you the power to mold your own routines, and let’s face it, every one of you guys is different, and the more individualized the program the better for youFor instance you might have low back pain but we don’t want you to jump straight into the low back section (because there isn’t one for deliberate reasons!). Low back pain is often a manifestation of a problem somewhere else in the chain, so we always have to think around the problemWe have integrated the joint by joint approach to the kinetic chain popularized by Mike Boyle which state every joint has the opposite job to the ones directly above and belowleftbottomSHOULDER – MOBILITYSCAPULA - STABILITYUPPER BACK – MOBILITYLOWER BACK – STABILITYHIPS – MOBILITYKNEE – STABILITYANKLE – MOBILITYSo you see we do not want to be jumping straight into the sight of pain, we need to look above and below, see where the dysfunction is and not just treat the afflicted areaThis really is the biggest point we want to get across, for you to think differently about injuries and dysfunction and the other ways to go about correcting theseEven the way in which you breathe we have tried to address, as this could be something so small that you would not normally think of but could be exacerbating an existing problem. We wrote an article about it here we jump into the program have a watch of this video, it describes what we are talking about with breathing and trying to find out our neutral and a talk through some of the exercises that will again be covered laterSo watch this now before moving on, it describes how you can get to neutral which is crucial in this programINTRO VIDEOTHE SCAPULAWe are not starting with the shoulder, in fact there is no specific shoulder exercises in this programWhy?Because most of the time the shoulder is not the issue, its all about how your scapula is working (stability) and the amount of movement you have in your upper back (thoracic mobility)If these two are working well then the chances are that your shoulder will be fine, and you can add some strengthening around the area, particularly in the posterior (rear) of the shoulderThe scapula are the bones at the back of the shoulder which you can see moving and winging during shoulder movementWhat we are essentially looking for from the scapula is upward rotation and a slight posterior tilt when movingEXERCISESSCAP WALL SLIDES POINT KNEEL S/A SCAP FLEX UP SCAP (WITH HOLD) DOG exercises have to be completed with control and patience; they are not to be rushedAt any time if you feel you have come out of a neutral alignment then stop, re set yourself, then carry on. If this means after every rep you have to do it then that is fine, it will lessen the more you progressBefore doing any sort of weighted press above your head, or any type of rotator cuff movement, make sure you can complete all these exercises with great formTHORACIC SPINE For me this is so massively crucial, especially for fast bowlersWe talked previously about the joint by joint approach to the body, and the need for the thoracic spine to have great mobility.We can split this into both rotational mobility and extension. What happens when we cannot access this mobility is we try to get it from above, or more commonly, we get it from belowNow this causes us problems if the lower back (lumbar) suddenly tries to find rotation and extension to excess. With the stresses that already go through the lumbar during bowling we do not want to put any more pressure on it whatsoever, and this is what happens when the thoracic is not working correctlyOur modern lifestyle also impacts on the thoracic area’s ability to keep its mobility. Constant sitting at desk and hunched over staring into your mobile phone is putting the shoulders into internal rotation and rounding the thoracic in a way in which will cause it to move with dysfunctionSo after completing these exercises don’t jump straight back on the phone or laptop! Think of your posture alwaysEXERCISESEXTENSIONFOAM ROLLER EXT BELLY BREATHING THORACIC EXTENSION POINT KNEEL S/A THORACIC ROTATION LYING SINGLE ARM THORACIC ABDUCTION BAND ROTATIONS THORACIC ONLY TO THORACIC ROTATION FLEXION SQUAT ROTATIONS ROTATIONS ROTATION AND GLUTE STRETCH is crucial that the movement come from the ribs up, if you feel the hips and lower back moving then take the range back to where that movement does not occur, and then keep working on increasing the rangeTHE TRUNK What is commonly described as the ‘core’ or low back I like to give the name of the trunk.This basically covers the whole region, front, side and back, all of which need working in a three dimension approach. Remember the body moves, and plays in more than one dimension, it goes through rotations, flexion, extension, side flexion and pretty much all movements, and so we must tackle all movements in an integrated approachThere are certain ways we need to go in terms of strengthening the area, and helping to keep it as stable as possible to allow the mobility above it through the thoracic and below through the hipsFirstly we do not do sit ups. We do not want to be rounding the thoracic as happens when doing sit ups and crunches. SO for the abs we work from the bottom up (read here for more)And of course we do not want to be rotating and extending around the lower back, we want to help the body keep the stability and strength through the area, and so anti rotation and anti extension movements are keyAgain it’s about having that understanding of what the body need to help it work bestEXERCISESFLEXION (BOTTOM UP)REVERSE CRUNCH LEG RAISE ROTATIONKNEELING PALLOF BAND HOLD LEG BAND HOLD 3X10 SEC EACH LEG EACH SIDE PALLOF PARTNER PERTURBATIONS EXTENSIONLEG LOWERS WITH MEDIBALL (NEUTRAL) ROLLER BODY SAW BUGS WITH MEDIBALL INTEGRATED STABILITYSTIR THE POT CARRY CARRY TRUNK SQUAT ACTIVATED PSOAS LOWERS OUT TO PIKE exercises are slightly more advanced and used to great effect in combination with medicine ball drillsLater on you will find the exact medicine ball and stability program our professionals’ use during the SPP phase of winter trainingHIPSAnother crucial region to be working well and moving correctlyThe hips are literally the gateway to power for the fast bowler, and the batsmen, and indeed fielders. The hips when used well (with the pre turn) can transfer all the power and strength from ground contact into the trunk, arm and handsIf there is a dysfunction within the hips then a lot of this power can get lost and then end results a loss off output at the crucial end, i.e. in pace of bowling or bat speed hitting the ballAgain we need to be working in 3D, assessing what we need, as there are many structures through the hips, around the hip joint directly that need to be moving well, but also it’s a junction where so many muscle insert and cross that we need to make sure they are strong enoughThis is the basic hip mobility routine which gets preached to the players time after time, before, during and after gamesComplete 2 lots of 10 of each movement each side, keep the spine nice and long throughout the movementsWatch here now can add to this the rest of the exercise we use to great effect around the hipEXERCISESGROIN WALKS HIP ROLL SQUAT DIAGPRAM BREATHING (SETS OF 10 BREATHS INTO THE QUADS) DROPS SKATER SQUATS BAND PALLOF BAND RAISES SKATER SQUATS The power house of the body, the glutes (your backside) are crucial to be strong in order to help the rest of the hips and trunk to be working properlyJanda’s cross syndrome tells us that weak glutes lead to tight hip flexors, something a lot of players struggle withAnd then they do a lot of hip flexor stretching but fail to relieve their symptoms and still struggle with the tightness. This can be due to the glutes being weak and the hip flexors working overtime to make up for this, leading to the tightness and stiffnessSo we really need to strengthen the glutes, and again in different planes of motionSome believe that with squats and deadlift you can do all the work you need for the glutes, but it has been shown that they do not get as much activation and work as focused glute work can doSo again we need to be getting a bit of everything into the glutes, in 3DEXERCISESSIDE LYING ABDUCTION FROM GLUTE LEG BRIDGE 2 SEC HOLD TO THORACIC ROTATION SIDE LYING CLAMS (CAN ALSO BE PERFORMED STANDING) INTERNAL ROTATION starting place of the whole chainAnkle mobility is absolutely key, but we seem determined to totally destroy itHow are we doing this?By training in shoes, not paying attention to our foot type, and training with ankle bracesIt is unreal the amount of ankle braces you see young, and old, players wearing in games and trainingMost people think they are protecting the ankle, but in a lot of cases they are doing the exact opposite. Unless the injury is acute and needs extra care, just keeping a brace on will lessen the mobility with the ankle. And having already read this program up to this point you will know that that leads to the body looking for the mobility above, in this case the kneeNow we definitely do not want excess mobility at the knee when it demands stabilitySo we need to work on ankles, and feet in generalDoing bare foot training is a great way to reinforce the ankle mobility work, and help all the stabalising muscles of the foot and ankle work to keep the joint integrityEXERCISES3 POINT CONTACT ANKLE LATERAL TRANSLATIONS POINT CONTACT ANKLE DORSI FLEXIONS UP POSITION SINGLE LEG KNEE FLEX EXT PAD SINGLE LEG BALANCE TO USE THE EXERCISESThere are a number of ways you can use this program and adapt it to youYou can use the different programs that we have put together belowThe pre game routine, including medicine ball activations, is the same as the professional players we work with completeSimilarly the post game recovery work will help all of youWhat you need to do is identify the parts of the body that you really need to work to help get your posture back to neutralThe next section of exercises helps with the process of finding and keeping neutral. We integrate the diaphragm breathing into this as well so we really ingrain everything togetherA good starting point then maybe taking 2 exercises from each section and starting thereIf you can already tell it’s the thoracic region that you are really struggling with then maybe go for 4 or 5 exercises from the thoracicThere will be a batters and bowlers pre game plan based on the usual dysfunction they both faceFINDING NEUTRAL EXERCISES4 POINT KNEEL PELVIC TILTS POINT KNEEL BRACE TO BELLY BREATHS PELVIC TILTS NEUTRAL BRACE TO BELLY BREATHS NEUTRAL ARM EXT WITH DOWL not rush or over look the importance of getting and keeping neutral, make sure you get these movements, and the breathing, set and second nature so at anytime you can find neutralFOAM ROLLER AND SOFT TISSUE TRIGGER WORKA lot of us do not have access to physiotherapists and masseuses and so we have to work around this and find things which workThe foam roller and single/double tennis balls do exactly thatThese are the exercises are guys integrate in their prehab, before training and games and afterEXERCISESTENNIS BALL IN TRAP, ARM FLEXION EXT(THUMB TO FLOOR) BALL IN PEC ARM ROTATIONS TENNIS BALL THROUGH THORACICARM EXT, PRESSING, PULLING ROLL UNDER ARMPIT BALL IN GLUTE MED WHILST STRETCH ROLL ITB, QUAD, CALF, HIP FLEXOR BALL POWERThese are a mainstay of our work with bowlers, and indeed batsmen, in the run up to the season and during the seasonIts where we take the power and strength we have (hopefully) gained from the off season and make it useable and specificThese are the throws we useUNDERAM HIP THROWS SLAMS SLAMS JUMP TO OVERHEAD THROW JUMP TO THROW JUMP TO BLOCK AND PUSH HOP TO SHOT 8 TO SHOT we have gone through the body, given you exercises for each segment, added finding neutral, soft tissue work, and medicine ball workleft2091055But how do you put it all together?Well we have done that for you as wellIn the following pages we have put together some programs based on the ones that we use with our playersFeel free to either use them or adapt to your needs by swapping in and out different exercises from sections that you might need to work on for your needsRemember it’s all about getting the best for youPROGRAM 1UPPER BODY EMPHASIS (PRE GAME/TRAINING)EXERCISESETSREPSTIMESCAP WALL SLIDES POINT KNEEL S/A SCAP FLEX ROLLER EXT BELLY BREATHING big breaths4 POINT KNEEL S/A THORACIC ROTATION FLEXION SQUAT ROTATIONS ROTATIONS THORACIC EXTENSION POINT KNEEL BRACE TO BELLY BREATHS SECSSTANDING NEUTRAL ARM EXT WITH DOWL BALL IN TRAPARM FLEXION EXT(THUMB TO FLOOR) MINSTENNIS BALL IN PEC ARM ROTATIONS MINSLOWER BODY EMPHASIS (PRE GAME/TRAINING)EXERCISESETSREPSTIMETENNIS BALL IN GLUTE MED WHILST STRETCH MINBANDED SIDE LYING CLAMS INTERNAL ROTATION LYING ABDUCTION FROM GLUTE LEG BRIDGE 2 SEC HOLD POINT CONTACT ANKLE LATERAL TRANSLATIONS 3 POINT CONTACT ANKLE DORSI FLEXIONS UP POSITION SINGLE LEG KNEE FLEX EXT NEUTRAL BRACE TO BELLY BREATHS SQUAT DIAGPRAM BREATHING DROPS BACK PAIN PROGRAMEXERCISESETSREPSTIME4 POINT KNEEL BRACE TO BELLY BREATHS SECSFOAM ROLLER EXT BELLY BREATHING breaths4 POINT KNEEL S/A THORACIC ROTATION LYING SINGLE ARM THORACIC ABDUCTION BAND ROTATIONS THORACIC ONLY TO THORACIC ROTATION SIDE LYING CLAMS LYING ABDUCTION FROM GLUTE PALLOF BAND HOLD SEC EACH SIDEDEAD BUGS WITH MEDIBALL 3X8 EACH SIDE BACK MOBILITY of eachSHOULDER PAIN PROGRAMEXERCISESETSREPSTIMESCAP WALL SLIDES POINT KNEEL S/A SCAP FLEX UP SCAP HOLD SECSBIRD DOG POINT KNEEL BRACE TO BELLY BREATHS SECSFOAM ROLLER EXT BELLY BREATHING breaths4 POINT KNEEL S/A THORACIC ROTATION LYING SINGLE ARM THORACIC ABDUCTION BAND ROTATIONS THORACIC ONLY PULL APARTS BALL IN TRAPARM FLEXION EXT(THUMB TO FLOOR) MINSTENNIS BALL IN PEC ARM ROTATIONS MINSTRUNK STRENGTHENING PROGRAMEXERCISESETSREPSTIMEKNEELING PALLOF BAND HOLD SEC EACH SIDEKNEELING PALLOF PARTNER PERTURBATIONS SEC EACH SIDELEG LOWERS WITH MEDIBALL (NEUTRAL) CRUNCH ROLLER BODY SAW BUGS WITH MEDIBALL 3X8 EACH SIDE LEG BAND HOLD 3X10 SEC EACH LEG EACH SIDE SEC EACH LEGTRUNK ACTIVATED PSOAS LOWERS each legSTIR THE POT CARRY MWAITER CARRY OUT TO PIKE BALL, MOBILITY AND STABILITY SESSION (PRE SEASON)EXERCISESETSREPSTIMEA1 SLAMS WEIGHTED TRUNK SQUAT 60 SECB1 DOUBLE HOP TO SHOT EACHSIDEB2 SUITCASE CARRY WALKSREST 60 SECC1 WALL SLAMS WALL KNEE HIP DRIVE SECHOLDREST 60 SECD1 FIGURE 8 TO SHOT EACHSIDED2 GROIN WALKS 60 SECE1 LATERAL JUMP TO OVERHEAD THROW EACHSIDEE2 WAITER CARRY M WALKREST 60 SECF1 KNEELING JUMP TO BLOCK AND PUSH THORACIC ROTATION AND GLUTE STRETCH 60 SECCOMPLETE ONE SET OF THE FIRST EXERCISE, REST 20 SECS THEN COMPLETE ONE SET OF THE SECOND EXERCISE. SO 1 SET OF A1, THEN A SET OF A2, REST AND REPEAT BEFORE MOVING ON TO B1 AND B2AFTER GAME RECOVERYEXERCISESETSREPSTIMETENNIS BALL IN TRAPARM FLEXION EXT(THUMB TO FLOOR) MINSTENNIS BALL IN PEC ARM ROTATIONS MINSDOUBLE TENNIS BALL THROUGH THORACICARM EXT, PRESSING, PULLING AT EACH VERTEBRE10FOAM ROLL UNDER ARMPIT BALL IN GLUTE MED WHILST STRETCH MINFOAM ROLL ITB, QUAD, CALF, HIP FLEXOR ON EACH BODY PARTLOW BACK MOBILITY ON EACH BODY PARTFOAM ROLLER EXT BELLY BREATHING big breaths4 POINT KNEEL S/A THORACIC ROTATION FLEXION SQUAT ROTATIONS UP POSITION SINGLE LEG KNEE FLEX EXT PRE GAME MEDIBALL ROUTINEEXERCISESETSREPSTIMESLAMS POINT KNEEL S/A THORACIC ROTATION SLAMS EACH SIDEDEEP FLEXION SQUAT ROTATIONS WALKS HOP TO SHOT LATERAL JUMP TO OVERHEAD THROW THIS ROUTINE IN THE WARM UP PRE GAMEIF PUSHED FOR TIME BETWEEM INNINGS CUT OUT THE MOBILITY AND JUST HIT 1 SET OF EACH MEDIBALL DRILLBONUS STRENGTH MAINTENANCE PROGRAMSLOWER BODY LIFTINGEXERCISESETSREPSTIMEA) WEIGHTED TRUNK SQUAT SEC RESTB1) BULGARIAN EQI SECSEACH ]LEGC) BULGARIAN SPLIT SQUAT) SINGLE LEG T’S BODY LIFTINGEXERCISESETSREPSTIMEA) REVERSE PULL) OFFSET MEDIBALL PUSH UP EACH SIDEC) OVERHEAD PULL) MEDIPALL PRESS SUPERSET CLAP PRESS UP PRESS3 CLAPS ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download