FAST BOWLER'S WARM UP
PREPARE FOR SUCCESS
The Warm Up helps your body get ready for physical activity and is done in order to increase your heart rate, body and muscle temperature through easy exercise, whole-body movement, stretching, and games.
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Nottingham CCC players warm up at Trent Bridge before a match (original) - CC2.0 Photo by John Sutton
WHY IS A WARM UP IMPORTANT?
A good warm up before cricket training sessions and matches will:
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Give you the best chance to train and play at your potential
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Allow you to bowl fast because you are physically and mentally ready
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Reduce your risk of getting injured by getting your body prepared
New Zealand cricketers take part in a team warm up (original) - Embedded from Bruce
If you are serious about becoming the best fast bowler you can be, it is important to work on your athleticism and physical preparation. The fastest bowlers in the world work hard to stay fit and healthy, and ensuring you warm up fully before training sessions and cricket matches is an important starting point.
HOW TO WARM UP PROPERLY
A good way to warm up for bowling fast (and any sport in general) is by following the R.A.M.P method. R.A.M.P stands for:
Raise (heart rate, breathing rate, temperature)
Activate (joints, muscles, brain & mind)
Mobilise (joints, muscles)
Potentiate (complete movements that are similar to bowling, at a progressive intensity so that you are ready to go when you actually start training or playing)
It is important to understand that an effective warm up involves preparing the body towards 100% match intensity. In order to do this, your cricket warm up must be dynamic and active - you want to finish it feeling warm and starting to sweat.
India during a dynamic warm up at the MCG (original) - CC2.0 Photo by Flying Cloud
Whenever possible you want to avoid ONLY doing static stretching as a warm up! Static stretching is used to improve your flexibility, however it does not help to raise your heart rate and temperature, or activate your muscles for exercise.
Research has shown that only doing static stretching in your warm up can actually reduce your performance since your muscles are not prepared to move at high intensity.
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