Cricket | Injury Prevention Drills

Start by standing straight. Take a step forward (lunge) with your knee over your front foot and back knee bent.  Turn your torso and upper body in both directions. Step back and repeat on other leg. 

Take a step forward (lunge) with your knee with rear leg stretched behind (knee off the floor). Put opposite hand of bent leg down on the inside of the front foot.  Other hand is to reach high and rotate the trunk and look up at your hand.  Bring arm back down and step back. Repeat on both sides. 

Start upright with feet facing forward holding a resistance band above the head forming a "W" with arms. Take a step forward (lunge) with your knee over your front foot and back knee bent.  Keep body upright. Lift arms out straight as performing the lunge forming a "Y" shape with your arms causing the band to stretch wider. Return to start and change legs.

Place a cone out in front. Stand and bend over on one leg, hinging at the hips and keeping the back straight, to pick up the cone. Repeat with opposite leg.   

Stand with feet under the hips. Place a stick behind your back with the following three points of contact: Head Mid-back Tailbone Hold the stick with one hand overhead and one hand behind the lower back. Bend the trunk forward, hinging at the hip. Keep the three points of contact at all times and maintain a hollow in your lower back. 

Place one foot forward while pressing your heel into the ground and toes towards your shin.  Keep your back straight as you hinge forward from the hips (hips may sink down). Place your hands on the thigh above the knee for support. Lower the torso until there is a slight pull in the back of the front thigh. Hold the stretch for the recommended time (15-30 seconds). Repeat with the opposite leg. 

Stand on one leg. Place stick behind back with the following three points of contact: Head Mid-back Tail bone Hold the stick with one hanfe overhead and one hand behind the lower back.  Bend the trunk forward, hinging at the hip.  Keep the three points of contact at all times. Repeat with opposite leg. 

Feet facing the wall Hands above head Squat down and maintain a neutral spine