Core Strength Exercises for Fast Bowlers

With thanks to Pat Farhart, former Australian team physiotherapist, former First Grade fast bowler in Sydney.

Lower Abdominal Exercises

Pull the navel slowly into the spine
Ensure the lower stomach is being drawn inwards and hollowed
Breathe normally whilst pulling navel into spine, so lower stomach muscles are able to work independently of breathing
Hold for 40 seconds, relax for 5 - 10 seconds and repeat 15 - 20 times
Attempt to keep lower back in a neutral (but not totally flattened position) by using the lowest parts of the abdominals, not by simply tightening the abdominals or pushing the low back into the floor
Do not allow the abdominals to bulge upwards whilst performing this exercise

Maintain this lower abdominal contraction whilst slowly raising one foot off the floor and holding it for 15 seconds
Slowly lower this foot and slightly raise the other foot, always pulling the navel to the floor and breathing normally
Hold for 15 seconds
Repeat 8 times on each leg
Again, do not allow low back to arch

Progress this exercise by maintaining the lower abdominal contraction whilst holding both feet slightly off the floor
Hold for 30 seconds, rest for 15 seconds
Repeat 12 times
Again, breathe normally and pull navel to the floor
If low back is arching off the floor or begins to tighten up, then spend more time on the previous exercise before attempting this one

Progress this further by straightening one knee whilst keeping the other foot slightly off the ground
Again, breathe normally and pull the navel to the floor
If low back is arching off the floor or begins to tighten up as the knee straightens, then spend more time on the previous exercise before attempting this one or simply don't straighten the knee out in the early stages of this exercise

Pull the navel to the floor to set your lower abdominals to stabilise your lower back
Whilst maintaining this navel to floor contraction and whilst breathing normally, lift buttocks up into the air to form a "Bridge"
Make this Bridge high enough so that there is an unbroken upwards diagonal line from the shoulders to the hips to the feet
Hold this bridge for 45 seconds, rest for 15 seconds and repeat 8 - 10 times
If the hamstring or lower back muscles tighten or cramp up whilst holding the bridge, then this is a sign of gluteal muscles weakness
This should improve within a week or two of commencing this exercise

Progress this exercise by maintaining the Bridge with one leg on the floor and the opposite leg raised with a straightened knee
Hold this for 30 seconds and alternate legs
Repeat 8 - 10 times on each leg
Do not allow the trunk to roll towards the side of the raised leg. Use the abdominals to minimise this
Try and keep the hamstring relaxed in this exercise and try to pull the navel to the floor and squeeze the buttocks to ensure the abdominals and gluteals do the bulk of the work in keeping the core stable
Again, hamstring cramping will be a sign of gluteal weakness and this should improve quickly

Progress this by lowering and raising the buttocks slowly whilst maintaining a stable core with one leg in the air and keep the Bridge high by not allowing the buttocks to drop to the floor
Again, do not allow the trunk to rotate to the side of the raised leg and keep the Bridge high
You may need to stretch the hamstrings before and after this exercise to ease cramping
Ensure this exercise is done slowly and that the gluteal muscles are doing the bulk of the work in lowering and raising the buttocks from the floor
Repeat 18 - 20 times on each leg

Progress this further by lowering and raising the straightened knee whilst maintaining a stable core
Do not allow the trunk to rotate towards the side of the raised leg or allow the buttocks to drop to the floor
Pull the navel hard to the floor to prevent the lower back from hyperextending
Repeat 18 - 20 times on each leg