Flexibility can improve performance and reduce injury risk by helping movement of joints and surrounding muscles through a full range of motion. Flexibility is important for batting, bowling, catching and throwing as well as sprinting, running and all other movements carried out on the field. Lack of flexibility can lead to injury as well as a poorer performance of skills such as speed, agility, strength and overall endurance. Doing these exercises before a game will help improve flexibility and therefore range of movement:

• Adductor kneeling – kneel with one foot on floor, position torso to inside of upper thigh with hands on the floor, then lower torso and hold stretch.

• Wall push, to stretch calf muscles

• Glute stretch – lie on back with one ankle on opposite knee. Reach in behind hamstring and pull towards chest.

• Hamstring stretch

• Hip flexor stretch

• Lower-back stretch – lying on back, pull one knee in towards your chest and then across the body (push knee down towards to ground).

• Arm rotations, forward and back

• Posterior shoulder stretch – crossing one arm across your body and holding in position with the other arm, then repeating on the other side.

Make sure you are warmed up prior to stretching and don’t allow stretches to become too painful or uncomfortable.

Personal trainer, Tavia Ambler
(0433 826 944)

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