The effects of a four weeks combined resistance training programme on cricket bowling velocity

Abstract

The ability to generate high ball speeds has advantages in many reactive ball sports as it gives the opposition less time to respond. In cricket bowling, for example, faster deliveries reduce the batter’s decision-making and execution time of the stroke and increases the chance of the batter being beaten for pace.[1] Surprisingly, there have been few studies investigating the effects of resistance training on ball release velocity in cricket.[2-4] Furthermore, to our knowledge, there have been no studies demonstrating a meaningful increase (>5 km·h-1) in ball release velocity (defined as the peak speed between ball release and ball bounce) in cricket pace bowlers following resistance training. In cricket, fast bowling has been related to both upper body and lower body neuromuscular performance.[5-6] Higher shoulder extension strength was significantly positively correlated to ball release velocity,[5] while neuromuscular performance produced in the lower limbs were associated with increased ball release velocities.[7] During the bowling stride, large ground reaction forces have to be absorbed at front foot landing and powerful deliveries can be generated through leg extension, hip rotation, trunk flexion and shoulder rotation.[8] These studies collectively suggest that resistance training would be beneficial for improving ball release velocity. Resistance training can broadly be categorised into three types: general, special and specific resistance training. General resistance training, which typically includes the use of free weights, weighted machines, bodyweight exercises and elastic tubing are designed to increase overall strength, and has significantly improved ball release velocity in baseball.[9] Similarly, special resistance training, which is designed to develop power using explosive exercises, such as ballistic and plyometric exercises, has also been shown to improve throwing release velocity in the sport.[9] Specific resistance training provides a training stimulus that mimics the body’s motions and bioenergetic systems that are used in an actual game setting.[10] The use of weighted implement training is a popular example and has shown to improve throwing velocity in baseball.[11] The theory behind the principles of overweight and underweight training can be derived from the force-velocity curve of movement, where resistance training occurs in the motion of the action performed. Training with overweight balls is based on the principle of an overload of force (enhancing strength), whereas training with underweighted balls is based on the principle of an overload of velocity (enhancing speed).[10] Two cricket bowling studies have investigated the use of specific resistance training on ball release velocity.[3-4] Neither of these studies has shown a meaningful increase in ball release velocity. A meaningful increase is defined as the minimum worthwhile velocity of 5 km·h-1, which is associated with the smallest change a top order senior club level batter would notice.[3] The combination of general, special and specific resistance (combined) would potentially produce better results. Thus a combination of resistance training appears to improve a wider variety of athletic performance.[12] In cricket bowling, a combined resistance training programme was investigated on recreational bowlers over eight weeks.[2] The results revealed a 3 km·h-1 increase in ball release velocity; however, there was also a significant decrease in bowling accuracy. Bowling accuracy can be defined as the ability of a bowler to hit a predetermined vertical target, placed at the position of the cricket stumps.[2,13] Cricket pace bowling performance is dependent on both speed and accuracy. Despite the increase in ball release velocity, it would not relate to improved all-round bowling performance because of the loss of bowling accuracy. The decline in bowling accuracy could be due to the relative high mass of the heavier ball used during training (60% and Background: Despite the importance of resistance training for cricket pace bowlers, there is limited research displaying meaningful improvements in ball release velocity following resistance training. Objectives: The study aimed at investigating the effects of a four weeks combined resistance training programme on ball release velocity in club cricket pace bowlers. Methods: Eighteen adult male club level pace bowlers were allocated into a combined resistance training (CRT) group or a traditional cricket training (TR) group. The CRT group (n=9) performed two training sessions a week for four weeks, consisting of a combination of core and lower body strength exercises, plyometric exercises, and weighted implement training. The TR group (n=9) did no resistance training and only bowled with regular weighted cricket balls. Pretesting/post-testing variables were ball release velocity, bowling accuracy, and upper and lower body neuromuscular performance. Results: The CRT group significantly increased their ball release velocity by six percent (5.1 km·h-1), effect size (ES) =0.65, p<0.001) after four weeks of training, while there was no significant difference in the TR group (0.00 km·h-1, ES=0.0, p=0.674). There was no statistically significant difference in the bowling accuracy and lower body neuromuscular performance for both groups and the upper body neuromuscular performance for the CRT group. Conclusion: This study provides evidence of a combined resistance training programme that can be used to improve bowling velocity in cricket pace bowlers. This increase in ball velocity was not related to any of the neuromuscular performance variables measured.