When it comes to warm-up, we tend to skip it as we are not aware of the benefits that it has. Performing warm-up exercises before cricket will not only keep injuries away but will also help you to take sudden moments easily and flawlessly without any discomfort. Before starting any sports or exercises, it is highly recommended that an individual should perform warm up strictly to evade any possible injuries.
In our series of articles catered to warm-up exercises, we have come up with another segment, where we will figure out some of the relevant exercises that one should perform as a warm-up before playing cricket. The warm-up exercises have been defined in stages and they should be done as it is. However, we recommend that you should consult your coach or a sports physiotherapist to have a better understanding of the warm-up exercises required for yourself.
Cricket is a game that involves long-time activities consisting of low and high intensity. Players play for hours or even for a day, and at any time rapid movements can occur making an injury to happen. Like batsmen have to sprint up and down to take a run, and bowlers have to bowl overs regular sessions, which requires running followed by their bowling action, making high stress on their body. Fielders also have to run around the ground to catch the ball and throw the ball to the player standing behind the wickets. However, for performing these types of activities on the ground, our body do need a warm-up before the game starts.
Benefits of Warm-up Exercises Before Cricket
To play cricket, it is very important to first get ready with good cricket warming-up exercises. A proper warm-up has an array of benefits catering to: –
- Reduce injury chances – Injuries are inevitable, but with proper warm-up conditioning you can prevent injuries.
- Prepares the body for physical activity – As we warm up our body gets prepared for the physical activity. Warming up helps to elevate our heart rate, thus raising our blood circulation levels.
- Improves practical skills – A warm-up before the game improves our practical skills and hence makes us efficient enough to play any shot with ease, or to take any moment without any discomfort.
- Mentally prepare the player for the game ahead – Mental preparation is highly needed before any sports. The more we are mentally strong the better we will be focused during the game. This is where the warm-up helps to make our mental condition truly focused on the game.
- Increases blood flow to the muscles – Due to an increase in blood flow levels due to warm-up, our muscles get activated for the final game. Our muscles must wake as it helps to evade many injuries and sprains during the game.
Best Warm-Up Exercises Before Playing Cricket
1.) Running – Running is one of the best warm-up exercises before cricket, as it is a great way to warm up your body as it flexes most muscles of your body. You don’t have to run for several hours. Remember, we just want to warm up our bodies and save all the energy for playing the sport. Running about 2-3 rounds of a normal-sized ground should be enough to start with. Furthermore, run at a pace that is comfortable for you. A good way of judging your pace is that you should be able to talk while you are running without panting much, or feeling too breathless to speak. So, the pace of your running should only be moderate.
2.) Ankle Stretches – Ankle stretches are one of the best warm-up exercises before cricket. You can start by stretching the ankles. Your ankles need to be stretched appropriately as the muscles around your ankles lift the whole weight of your body, and face quite a lot of force while running.
3.) Arm Rotations – Arm rotations are one of the best warm-up exercises before cricket. Warm-up exercises such as arm rotation are particularly recommended for fast bowlers. Spin each arm round in several directions, gradually increasing the speed. Perform 15 reps per arm or until you feel the blood rushing to your hand.
4.) Front Kicks – Front kicks are one of the best warm-up exercises before cricket. Front Kicks lengthen the muscles in the backs of the legs. Put your hand out in front of you and using it as a target, attempt to kick your hand with the leg on the same side as your hand. Perform 10 reps with one leg, doing 2-3 sets in total.
5.) Squats – Squats are one of the best warm-up exercises before cricket. Squats raise the intensity of your knee and strengthen the same for any sudden moment during the game. Stand with your legs shoulder-width apart. Slowly drop down into a seating position and then raise your body back up. Remember that when performing a squat, your knees should not extend forward further than your feet. It is best to keep your knees at higher than 90-degree angles in the squat, especially if you have any knee injuries or pain.
6.) Hamstring Stretch – Hamstring Stretch is one of the best warm-up exercises before cricket. The hamstring muscles are muscles that are at the back of your leg from your knee to the buttocks. It is quite easy for your hamstring muscles to become stiff. Furthermore, stiffness in the hamstring muscles can lead to restriction in the motion of your body. This will result in the lower performance of a cricketer.
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.