The Isle of Man Cricket Association places a significant emphasis on the athletic capabilities of all their players. In partnership with IOM Sport the IOMCA have created a resource to assist all players focus on some of the strength and conditioning exercises required to be successful which can be completed away from training sessions.
In 2020 all players within the IOMCA boy's pathway from U13 to National Team will take part in a number of fitness tests as part of the trial process. The fitness tests involved will be the Yo-Yo Intermittent Recovery test, Plank test and Press Up test. These tests are simple to administer and practice at home and have been identified as assessing essential fitness components within cricket - stamina, speed, core strength, muscular endurance and upper body strength.
Fitness and athleticism are essential for any cricket player. The fitter you are the better you'll play increasing bowling speed, hitting the ball harder and further and running quicker in the field and between the wicket. It also helps with injury prevention - stronger bones, muscles, ligaments and tendons reducing the risk of injury.
The Manx Sport and Recreation and NSC staff have created a link to a catalogue of free recorded classes to allow people to stay active. Please see the link below: sites.google.com/view/activ8-videos/home
Whole Body Exercises
The following exercises are full body exercises that raise your heart rate as well as working your arms, back, chest, core, gluten and legs.
Pop Up and Catch
Pop up and catch - try to complete 5-10 catches and 'pop' all in one movement.
Upper Body Exercises
The following exercises work the muscles of the upper body including arms, chest and back.
The next exercises are for developing the leg muscles.
Core & Stabilising Exercises
The first exercise is a core catching challenge. Cricket is an intermittently explosive game that requires explosive strength, twisting, bending and holding of certain positions. Core strength will develop these qualities. Developing core stability can help keep you free from injury and able to produce power throughout the varying cricketing movements. The core is not just abdominal muscles. The core consists of 29 muscles including abdominals, hip region, musculature, back and gluteal muscles.
All Body Sit Up and Catch
Try to get up without using your hands and complete 5-10.
Strength and Conditioning Videos
Nathan Knights national team player and strength and conditioning coach will be providing strength and conditioning videos to help players maintain their fitness at home. The first is a video highlighting the importance of strength and conditioning.
IOMCA Fitness Benchmarking
To ensure players are fit for purpose and can physically cope with the demands of a long season playing and a longer winter preparing the IOMCA have introduced minimum standards for players to achieve to access the squad training. At present these are only applicable to EPP and National team levels however we will be looking at the feasibility of using these across all age groups.
The four simple tests give an indication of a players speed, stamina, core strength, upper and lower body strength.
Click to view the tests and the expected results.